I unfortunately experienced a severe inversion sprain of my left ankle this morning. Thankfully there were no fractures according to X-ray but there is a lot of swelling and bruising. I was one workout away from completing week 6 (or 7, can’t remember) of Powerbuilding I. How should I manage training accordingly? Should I just start over at week one when I’m recovered? I was thinking of trying to continue to bench and OHP (seated) as tolerated but I’m not sure I will even be able to do that yet. Anything involving lower body (squat, deadlift, etc) is obviously a no-go.
Thank you Dr Baraki. Out of curiosity, what could the ‘pop’ that I felt in my ankle have been since there was no bone fracture? I am now fully weight-bearing and walking on the foot with little discomfort. Range of motion is still limited and the swelling and bruising is gnarly but I really think using the foot/ankle instead of following a traditional RICE protocol has made a world of difference.
It is often difficult to say what the “pop” is with an ankle sprain. Advanced imaging in instances such as this is not warranted but there are some ligaments on the outside of your ankle that often tear with sever inversion sprains. It also could have just been the same type of pop with a joint cavitating like popping your knuckle. Either way, your plan looks good and you will be fine if you continue along it.
Thank you for the words of encouragement. In the event that there has been tearing of the ligaments, will I be limited in the future due to having sustained the ligament damage? Those ligaments are there for a reason and I would think I’d be better off having them intact as opposed to torn.