Hi Docs,
I'm not exactly thrilled to be submitting a topic in this particular subforum, but oh well, stuff happens. Earlier today while weight throwing I loudly rolled my ankle and since then the outside of my ankle around and above the fibula has swelled up like a big vaguely ankle-shaped fruit. I'm able to hobble around on it right now as needed without too much pain or discomfort (maybe a 1-2 on the ten point scale, probably from the swelling) and it feels a little loosey-goosey. The doctor at urgent care said no imaging was necessary and was able to tell it was sprained just by looking at it. I checked the forums and found this post which looked pretty helpful and more in-line with my goals than sitting on my butt for 3-4 weeks, so I'll be doing my ABC's and a bit of walking around the house as the ankle permits.
I just had a few questions to run by you about modifying my training (BT block 2) to rehab this silly joint:
In the event that it's painful to move around on for a few days, I'd still like to exercise my legs as best I can. My gym has a variety of machines (leg extension, hamstring curl, etc.) which don't put pressure on the ankle and I can swap in for the main barbell movements/accessories. Does this sound good or would you recommend just sticking with low weight squats and deadlifts to tolerance? I figure I could probably do both without too much concern for timing since I probably won't need a full 3-4 minute rest between sets of bodyweight/empty barbell movements.
Once I'm back to squatting and deadlifting close-ish to normal, should I roll those movements and their accessories back to the beginning of block 2 or should I take them all the way back to block 1?
Cardio in the near future - wat do? Normally I like to go for a brisk walk around the neighborhood or walk on a treadmill at an incline, but those are probably out of the question for a while. Even rowing and cycling machines still transmit force down through the ankle. I suppose I could just do the assault air bike with my arms, but that sounds a little silly.
How will I know when I'm ready to return to heavy throwing? It's far off in the future, I'm worried (perhaps irrationally) that even if I'm feeling great with no pain and my ankles can handle the relatively constant downward force from heavy squats and deadlifts just fine, the ligaments and tendons in my ankle still won't be ready for the wacky uneven torques and forces involved with e.g. weight throwing. If possible I'd like to avoid a repeat of this event.
Thanks!
I'm not exactly thrilled to be submitting a topic in this particular subforum, but oh well, stuff happens. Earlier today while weight throwing I loudly rolled my ankle and since then the outside of my ankle around and above the fibula has swelled up like a big vaguely ankle-shaped fruit. I'm able to hobble around on it right now as needed without too much pain or discomfort (maybe a 1-2 on the ten point scale, probably from the swelling) and it feels a little loosey-goosey. The doctor at urgent care said no imaging was necessary and was able to tell it was sprained just by looking at it. I checked the forums and found this post which looked pretty helpful and more in-line with my goals than sitting on my butt for 3-4 weeks, so I'll be doing my ABC's and a bit of walking around the house as the ankle permits.
I just had a few questions to run by you about modifying my training (BT block 2) to rehab this silly joint:
In the event that it's painful to move around on for a few days, I'd still like to exercise my legs as best I can. My gym has a variety of machines (leg extension, hamstring curl, etc.) which don't put pressure on the ankle and I can swap in for the main barbell movements/accessories. Does this sound good or would you recommend just sticking with low weight squats and deadlifts to tolerance? I figure I could probably do both without too much concern for timing since I probably won't need a full 3-4 minute rest between sets of bodyweight/empty barbell movements.
Once I'm back to squatting and deadlifting close-ish to normal, should I roll those movements and their accessories back to the beginning of block 2 or should I take them all the way back to block 1?
Cardio in the near future - wat do? Normally I like to go for a brisk walk around the neighborhood or walk on a treadmill at an incline, but those are probably out of the question for a while. Even rowing and cycling machines still transmit force down through the ankle. I suppose I could just do the assault air bike with my arms, but that sounds a little silly.
How will I know when I'm ready to return to heavy throwing? It's far off in the future, I'm worried (perhaps irrationally) that even if I'm feeling great with no pain and my ankles can handle the relatively constant downward force from heavy squats and deadlifts just fine, the ligaments and tendons in my ankle still won't be ready for the wacky uneven torques and forces involved with e.g. weight throwing. If possible I'd like to avoid a repeat of this event.
Thanks!
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