Question:I know I shouldn't be asking a bunch of strangers this question, but.
I injured my ankle playing tennis last week...not good. I have a pretty bad sprain and the doctor told me to stay off of it for a few weeks...no tennis. My problem is as follows: I was playing 3 times a week and taking 1 to 2 lessons a weeks so I have built up my stamina to the point that I don't want to lose. By no means am I ready to run a marathon, but at my age it's a ** to build it back up when you are off for 3/4 weeks. Any suggestions on cardio (that doesn't involve the ankle) that would help me maintain? I probably didn't ask my doctor for suggestions for fear that he would tell me to do NOTHING...LOL!
Answers:
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I have seen this injury in several tennis players. When it comes to severe ankle sprains such as a high ankle sprain, this best exercise to maintain fitness is usually swimming. Swimming is very easy on the joints, can be done at your own pace, and still provide a full body workout. Another option of course is to get on an exercise bike. Preferably one with a full backrest in a seated but slightly reclined position. This way your legs are pushing the pedals out and not down which eliminates your body weight which can add compression to the ankle joint. Lastly you can do exercises such as sit-ups, crunches, leg lifts, medicine ball torso twists, stretches, yoga, some pilates, or anything to stay active but doesn't put stress on the joints. Some players I have coached even use this injury down time to wash and wax their cars, do yard work, spring cleaning, just try to stay active but continue to take care of your injury so it can heal properly and get you ready to step back onto the court.
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jump rope with one foot
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rice
rest ice compression elevate.
It is the main thing you have to do to keep your ankle well.
I think you should just walk laps on at your local track. Jump-roping hurts like f*** because i tried to do that before. hehe not fun!
good luck
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I like swimming as the best way to stay in shape but if a pool isn't handy then crunches and do some weight training with free weights... if you got to a gym there will be a trainer there who can get you in even better shape while still allowing your ankle to get better... check around to for an ankle brace to wear when you do get to start playing again...
Just a note about R.I.C.E.. Applying cold to an injury does help keep the swelling down and makes the injury feel better but there is also strong evidence that suggests cold to help with pain but heat to heal faster!
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