Category Archives: Ankle Injury

Ankle Injury recovery : Or Refereeing as cross-training?!?

There’s something strange at play here…

On Wednesday I posted some ankle exercises I’ve been using to rehab my ankle, a video by OfficiallyFit, for referees/officials.

I made the point that I’m not an official, but the exercises are good, which is why I used them.

Well, some sort of karma circle has obviously been closed.

Today, I umpired a game of Aussie rules football. The regular umpire for our league game did a no-show and, as I was planning only to run water because of my sprain, someone decided the duty should fall on my shoulders. The last time I umpired a match I was 16, which was 18 years ago…

And it was under-14s, not a senior league game…

I’ll admit I was a bit rusty and I certainly missed a few free-kicks, but overall I got both teams through the game with, I hope, consistent umpiring. I’m sure the peanut gallery would comment “consistently bad” about now…

The plus side though is I covered just over 12km, of fartlek style training. And it was a good test of the ankle. I’m just glad I decided to wear my Garmin just in case!

ALF-umpiring-garmin

Link to my Garmin log 

Which means there is nothing stopping me from commencing marathon training Monday. Gulp…

Bernie

Get Going, Get Running!

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Exercising when there’s no time : Or, Why am I at work this late?!?

Killer day. Stupid work. Expletives!

8.30am meeting to start the day, walked out of the office at 11.02pm. My mind is so mushy right now I’m struggling to decide if that is 14 1/2 or 15 1/2 hours. No, 14 1/2 hours.

Bleurgh. I’m writing this post on my phone in the taxi home.

I feel like opening the front door when I get home and just passing out on the doormat. But, I will exercise tonight.

I will!

I wrote it here, and knowing you will all read it keeps me honest!

So, here’s the plan…
– Get home
– Kiss girlfriend on cheek as she slumbers
– Change into shorts and t-shirt
– Turn on TV
– 1 set of ankle strength exercises
– 1 set of 20 squats
– 1 set of 20 Bulgarian squats
– 1 set of 20 Lunges
– Turn off TV
– Brush teeth
– Sleep
– Wake up, reset and reload for another day
– Crush my 8.30am client meeting
– End the week on a high

Or something like that…

See! There’s always time for exercise if you make time for it.

Happy running (or squatting) everyone!

Bernie

Get Going, Get Running!

Ankle injury : Rehabilitation commences. Or: the test of stupid…

While at the physiotherapist today for an ongoing hamstring issue I mentioned my ankle sprain to my physio. She did a quick assessment and confirmed for me that it was a grade 1 sprain of the ATFL in the lateral ligament area.

An image of the lateral ligament complex highlighting the ATFL

Image credit

On the plus side, it turned out my ankle mobility was good (thanks to all the alphabet writing!) and strength did not seem impaired. All good news, until:

Her: “You’ll be fine for your game next weekend.

Me: “No, my game is this weekend.

Her: “Um…No, it’s not…

Me: “Oh…

Continues: “On a scale of 1 to ‘stupid’ how bad would it be if I played?

Her: “Pretty stupid. Not Darwin Award stupid, but stupid.

Me: “So not a good idea then?”

Her response was to start dry-needling my hamstring instead. Point made. (Very droll pun – I know).

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Ankle injury : the recovery continues but life must go on

It’s been one of those days where all the things you need to do for recovery from an ankle injury are exactly the things you can’t do.

Today I spent over half the day touring around London with my client looking at office fit-outs for examples of the good, bad and downright ugly. Poor choice for a sprained ankle but not going wasn’t an option.

And to top it off, tonight I went to a gig (Catpower – excellent!) with 3 hours of standing.

All great stuff for an ankle! Not…

Anyway, the moral of this little story is ‘life goes on‘.

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Ankle sprain : 72 hours from injury – let the recovery commence!

As I suspected my ankle sprain is pretty minor. Lucky for me! And now that the acute phase is over, it’s time to start the recovery phase.

Before I left for work this morning I strapped my ankle to provide support when walking, and of course minimised my walking throughout the day. Sometimes having an office job without much standing or walking can be a bonus!

My workout tonight consisted of strength and core exercises that didn’t strain my ankle, and a series of ankle mobility exercises to get everything moving. I noticed that there is still a very small amount of pain (like a 1 out of 10) on full flexion, though dorsiflexion and inversion (rolling inwards) are pretty much pain free – a good sign!

Here is the video I used for my ankle mobility exercises:

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Cross training : A vital part of your training. But try not to fall over…

Cross training – doing other exercises that are complimentary to running – is usually accepted as a good idea, and a valuable part of your training.

Except when this happens…

An image showing 2 angles of a right ankle sprain with lateral ligament complex

Swelling and minor bruising to right ankle

Cause – A stumble on an uneven Aussie rules football pitch.

Result – a sprained ankle and probably a week off running.

This isn’t a mopey article however. I am a firm believer in cross training and the benefits it can have for your running. I know I am probably going to miss a week or so of running, but the cardio fitness and stamina I have gained from training and playing Aussie rules still outweighs the negative of a week off running.

Anyway, I could have tripped over while jogging and done as much damage – sometime stuff just happens!

The main point of this post is that the important thing is not the injury itself (as I said, stuff happens), but managing the injury properly in order to minimise the time off exercise.

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