Recovery from Injury Advice

[ARM]

Hey all,

I'm currently training for a triathlon, gymming 3 days a week and cardio (usually running at the moment) the other 3 days with a fairly strict dieting plan. Last week I went over on my ankle at the gym and feel like I twisted/sprained it.
Unfortunately in my persistence to keep the fitness up round Christmas, I kept running and gymming and a week later it is still hurting and not getting any better.

Any advice for the recovery process? I'm putting cream on it, taking aspirin and icing it every few hours but wondered more on the training side? Should I totally avoid the gym and the cardio until it has recovered or change it around a bit, maybe doing cross-trainer and rower rather then pounding the streets?

Be much appreciated to get some input.

Thanks,

A

[munch]

Cycling for ankles works great, it keeps them moving without loading too much. Try to do it without foot clips, since they reduce the natural movement you need.

Plyometrics on one leg are also great, but it depends upon what stage you injury is at. The first 21 days is really important (at least that is what my myriad of ankle injuries have taught me). During this period, head (after swelling has gone down), followed with hopping on flat ground, to jumping on flat, to hopping on soft ground (pillow, on a bed), to jumping on soft ground. Then side to side, back and forth, then stand on one leg, and get someone to hurl a medicine ball at you, both direct, and to your sides, up and under you waist, causing you to move.

In terms of healing, apple cider vinegar with cayenne pepper placed on a cloth, to cover ankle (be careful it may irritate your skin or burn it also), but works great for swelling. In addition for internal healing warm milk with turmeric (please note boil turmeric in water first, then add milk, and sweeten) . Cissus is also good, but again do note any side affects with it. Olbas oil rubbed in nightly also helps.

The common factor in all of these is heat

Dan

P.S Dont pound the streets if still weak you will keep tweaking it, you need to do slow controlled movements, and get a massage else the scar tissue will hurt when you start to pound

[davecpfc]

you can still do upper body work in the gym and you could change your cardio to non-weight bearing exercises such as cycling or swimming. It allows you to still get your sessions in, hopefully without any loss of fitness.