How to Safely Exercise After Twisting Your Ankle

Everyone appreciates having physical fitness, but sustaining an unexpected injury can be disheartening, especially when it involves a common accident like twisting your ankle. Whether you're working out alone or scaling heights, understanding the right steps to take post-accident is crucial for a smooth recovery. This article will guide you through the process, from imaging and medical consultation to proper self-care techniques and professional physiotherapy.

Understanding the Injury and Seeking Proper Evaluation

When you twist your ankle, it's essential to first determine if there's a minor fracture or other severe damage. Ignoring pain or dismissing it in the hopes of continuing your routine can lead to prolonged recovery or further injury. X-rays and imaging scans are necessary to rule out any fractures, as there are structures in the ankle that are difficult to detect on an X-ray, such as the Talus dome. If the ankle is confirmed to be a sprain without a fracture, it's wise to proceed with caution.

Seek Professional Medical Advice

Consulting a doctor is crucial, even if the injury seems minor. A healthcare professional can provide personalized advice and recommend treatment options that might range from rest and elevation to the use of a cast, crutches, or even ankle taping. Discussing your activities and potential risks with your doctor can help in formulating a recovery plan that fits your lifestyle.

Physical Examination and Taping

Once the injury is confirmed to be a sprain, the next step would be to have it assessed by a physiotherapist or follow a video tutorial online to learn how to tape your ankle at home. Sprains often damage the anterior talofibular ligament (ATFL), the posterior talofibular ligament (PTFL), and sometimes the deltoid ligament. Professional taping can help stabilize the ankle, allowing you to continue light exercise. Start with anchors around the leg and progress to taping around the foot and then the ankle under the foot. Remember, it might take many months - around 12 weeks for hobbling and 12 months for healing - to fully recover.

Exercises to Maintain Fitness

Even with an injured ankle, maintaining overall fitness is possible. Opt for low-impact exercises such as:

Exercises done while sitting or lying down Water-based exercises that can help keep your muscles strong without putting weight on the injured ankle

These activities can help prevent muscle atrophy and keep your body in good shape as you recover. Always consult with a professional before starting any new exercise regimen, ensuring that it aligns with your recovery progress.

Common Sense and Prevention

Prevention is key, especially if you are prone to accidents. Always carry a phone with you when doing tasks that might be risky, like accessing the attic or bringing bulky items up from the basement. Be mindful of your surroundings and take every precaution to avoid falls and further injuries. If you experience any persistent pain, it's crucial to seek immediate medical attention.

Remember, proper care and advice from medical professionals can significantly expedite your recovery and help you return to your normal activities, maintaining your fitness and well-being.

Conclusion

The key to recovering from a twisted ankle or any other injury is a combination of common sense, medical consultation, and proper self-care. Incorporate necessary rest, professional advise, and mild exercises to help you on your way to full recovery. Stay safe and informed to avoid further injuries and maintain your health and fitness goals.