Exercising with uncooperative ankles
November 12, 2019 11:01 AM Subscribe
I'm suddenly having weird intermittent pain in my right ankle, toward the outside of the joint right where my ankle meets my foot. (This came on seemingly out of nowhere, but I'm very sure that it's related to a nasty sprain I got playing soccer about 9 months ago.) The earliest appointment I could get with my sports doctor isn't for another month. In the meantime, I am in desperate need of ideas for how to exercise with this limitation -- I'm starting to feel like I'm crawling out of my skin!
My usual go-tos are running and soccer, and I'm hesitant to do either right now. I'm fine pushing through a bit of pain and discomfort, but not when I don't understand what's wrong (and what might make it worse). I will say that this does not seem to be a structural/stability issue -- ankle feels solid and hasn't been giving out or anything like that, it just hurts when I move it in certain ways.
I have a gym membership and I've been dragging myself there to bike and use the elliptical, but both of those things are sooooo boring. I've increasingly been avoiding the gym entirely, which isn't great for me physically OR mentally.
Is there anything else that's low-impact but would give me a hit of cardio-induced brain chemicals that's similar to what you'd get from a run? Do I need to suck it up and become a swimmer? (I can swim, but I've never done it for exercise...)
Other exercise things I enjoy: Fitness Blender-type videos where you jump around a lot and do lots of different things in quick succession; ab exercises; doing a bunch of squats and lunges and stuff
I keep trying to get into yoga, but I really don't like it.
Please help me stay sane and (relatively, kinda sorta) buff!
My usual go-tos are running and soccer, and I'm hesitant to do either right now. I'm fine pushing through a bit of pain and discomfort, but not when I don't understand what's wrong (and what might make it worse). I will say that this does not seem to be a structural/stability issue -- ankle feels solid and hasn't been giving out or anything like that, it just hurts when I move it in certain ways.
I have a gym membership and I've been dragging myself there to bike and use the elliptical, but both of those things are sooooo boring. I've increasingly been avoiding the gym entirely, which isn't great for me physically OR mentally.
Is there anything else that's low-impact but would give me a hit of cardio-induced brain chemicals that's similar to what you'd get from a run? Do I need to suck it up and become a swimmer? (I can swim, but I've never done it for exercise...)
Other exercise things I enjoy: Fitness Blender-type videos where you jump around a lot and do lots of different things in quick succession; ab exercises; doing a bunch of squats and lunges and stuff
I keep trying to get into yoga, but I really don't like it.
Please help me stay sane and (relatively, kinda sorta) buff!
Get an ASO (Ankle Stabilizing Orthosis) and exercise as normal. I've had 7 ankle surgeries and when it acts up I slap one of these bad boys on and go about my day.
posted by Homo neanderthalensis at 11:40 AM on November 12, 2019 [3 favorites]
posted by Homo neanderthalensis at 11:40 AM on November 12, 2019 [3 favorites]
What about swimming? The water should act as a cushion but if you find kicking your feet too painful you could try another stroke or just use your arms.
posted by EatMyHat at 11:55 AM on November 12, 2019 [1 favorite]
posted by EatMyHat at 11:55 AM on November 12, 2019 [1 favorite]
It could be gout. It tends to manifest in joints as low as possible.
posted by w0mbat at 12:35 PM on November 12, 2019 [2 favorites]
posted by w0mbat at 12:35 PM on November 12, 2019 [2 favorites]
Can you watch something while biking? I found bike riding boring until I started watching videos while I rode.
posted by luckynerd at 1:45 PM on November 12, 2019 [1 favorite]
posted by luckynerd at 1:45 PM on November 12, 2019 [1 favorite]
I have always been a perfectly fine mess-about-in-the-pool-or-lake-or-ocean swimmer, but I had never been a lap swimmer. A few years ago I was looking to continue exercising through winter months and couldn't get on the trails (foot troubles), and I didn't want to do long bike rides outdoors in the rain. So I started lap swimming, and I was surprised by how much I liked it. I took a class that was pretty great. We met once or twice a week for maybe six sessions total. It was a lap swimming class for people who knew how to swim but were new to lap swimming. They taught me some ideas for breathing and how to use the various lap swimming equipment that was available. I was surprised by all that variety I could incorporate into a swim. There's equipment you could use to stablilize your legs and use your upper body. And of course it'd be pretty gentle impact-wise. So that's my suggestion. Really, see if your gym has classes or a trainer who can work with you in the pool. I bet you'll like it. It's not that different of a mindset than running.
My other suggestion is to see if your gym has one of those hand cycle things. I've seen them used by folks in wheelchairs, and they seem to get quite a great workout.
posted by bluedaisy at 1:48 PM on November 12, 2019 [1 favorite]
My other suggestion is to see if your gym has one of those hand cycle things. I've seen them used by folks in wheelchairs, and they seem to get quite a great workout.
posted by bluedaisy at 1:48 PM on November 12, 2019 [1 favorite]
I swim laps, and I love it but I have always loved to swim. Still, it can get boring. I have used a swimming Mp3 player now for years and that is a game changer. Mine is a Sony Walkman waterproof made for swimming, and I have a love hate thing about it, since they can be wonky, but J B L makes one too.
posted by chocolatetiara at 1:59 PM on November 12, 2019
posted by chocolatetiara at 1:59 PM on November 12, 2019
Is it possible you got a high ankle sprain? High sprains mean ligament damage and that takes a long time to heal. 3-6+ months if severe. Sometimes you need surgery.
I'm dealing with a high sprain right now and have turned to biking and bodyweight exercises. I avoid moves that put a lot of strain on that side like push-offs or balancing. It's boring but what can you do? When I bike in the city I'm careful to avoid sharp starts and hills BUT I can hit straightaways and pedal until I'm sweaty and gasping. It's the closest I get to runner's high.
posted by aw jeez at 5:13 PM on November 12, 2019 [1 favorite]
I'm dealing with a high sprain right now and have turned to biking and bodyweight exercises. I avoid moves that put a lot of strain on that side like push-offs or balancing. It's boring but what can you do? When I bike in the city I'm careful to avoid sharp starts and hills BUT I can hit straightaways and pedal until I'm sweaty and gasping. It's the closest I get to runner's high.
posted by aw jeez at 5:13 PM on November 12, 2019 [1 favorite]
As a former medical massage therapist and also as someone who has suffered from ankle and foot problems secondary to poorly treated sprains and a break many years ago, I say: please, please until you know what is going on, do NOT "just slap a brace on it" and exercise as usual. It might be fine, but it might really, really not be. You can set your healing back months or even damage yourself permanently.
Swimming, if you can get past your aversion, is a better option than running, and far better than soccer (the dodging and twisting is stressful on ankles). But I would focus on things you can do seated, or even better, just with your upper body for now. The previous suggestion of a hand cycle is a great idea.
P.S. The body part you are referring to is caed the "lateral malleolus", which might come in handy if you want to search for possible causes for the pain.
posted by nirblegee at 10:19 PM on November 12, 2019 [1 favorite]
Swimming, if you can get past your aversion, is a better option than running, and far better than soccer (the dodging and twisting is stressful on ankles). But I would focus on things you can do seated, or even better, just with your upper body for now. The previous suggestion of a hand cycle is a great idea.
P.S. The body part you are referring to is caed the "lateral malleolus", which might come in handy if you want to search for possible causes for the pain.
posted by nirblegee at 10:19 PM on November 12, 2019 [1 favorite]
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Swimming is a good alternative if you're close to an indoor pool. I was a long time runner and have had to switch sports because of health issues, and i wish that I'd cross trained earlier because swimming is so much less impact and yet still satisfying once you get over the learning curve.
posted by _cave at 11:06 AM on November 12, 2019