31 Mar '15, 2am

How to maintain your fitness—and sanity—while rehabbing an ankle sprain:

How to maintain your fitness—and sanity—while rehabbing an ankle sprain:

The rule of thumb is to return to running when you are pain-free, have full range of motion, and the strength in the injured ankle is equal to that in your uninjured side. With a mild sprain and a functionally protective brace, you can often return to running in a couple of weeks. That said, the clock to full healing resets to 12 weeks every time you tweak the ligament—so caution is key. The best exercises I’d recommend for stabilizing the ankle are toe and heel walking. Try to build up to doing three to five minutes of each. Any cardio work that does not put your ankle ligaments at risk for re-injury and does not cause pain is fair game. Biking, rowing, elliptical, swimming, deep-water running, or kayaking should be safe. Preventing future sprains is difficult to address as ligaments are basically like tough rubber bands that will deform or tear if the “wrong” stress is p...

Full article: http://www.runnersworld.com/injury-treatment/bouncing-bac...

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