Do you have weak ankles as a result of a sprain or another injury? Exercising could well be the solution to strengthen them. To maintain good physical condition while taking care of these sensitive joints, some activities, such as swimming or cycling, are more suitable than others.
Is it possible to continue exercising with a sprained ankle?
A sprained ankle is one of the most common traumas among athletes. Indeed, this joint held by ligaments is stressed during walking, running, jumping and other weight-bearing exercises. From a simple sprain after significant tension on the ligaments to a more serious sprain with a tear, it is necessary to act quickly so as not to aggravate the injury. Once first aid has been administered, and after a little rest, physical activity may well be the best rehabilitation for a weak ankle, even if it seems counter-intuitive.
However, not all disciplines are suitable following an ankle sprain: A physiotherapist will be able to advise you. Three types of exercises are generally recommended:
Carry out muscle-strengthening exercises to improve the strength of the joint and prevent a recurrence.
To work on proprioception, i.e., the awareness of the position of the body in space. By doing balance training on a moving support, the muscles of the ankles will be better trained to prevent twisting.
Whatever your physical activity, pay close attention to the quality of your warm-up and do some stretching after the effort and at the end of the day, even if you haven’t exercised.
Activities to enjoy with a sore ankle
If you have a weak ankle, for example, due to a previous injury, you should opt for sports without foot-to-floor contact. Two activities recommended to rehabilitate a weak ankle and to keep fit are:
Swimming, which is ideal for sprained ankles because the body is carried by the water: The sensation of effort is less perceptible and the joints are spared. However, take care not to force the legs to kick. Wearing flippers, for example, is not recommended.
Cycling: Pedalling strengthens the muscles of the ankle without it taking the weight of the body.
Aquabiking is also a good idea, combining the advantages of both practices.
Are you a runner or athlete looking forward to getting back to your favourite sport? While initially, you may prefer to work out more slowly, you can take advantage of this time to diversify your skills by trying out other activities: Cycling, swimming, pilates, yoga or upper bodywork, making sure to follow the recommendations of your physiotherapist or doctor and adapt the movements you do. Once you have the green light from a health professional, you can gradually resume training; you may be surprised by the new skills you’ve acquired!
Exercise bike: Why is it the ideal solution to strengthen your ankles?
Compact and accessible at home at all times, an exercise bike is very practical for rehabilitating a weakened ankle! Gentle on the joints, this home fitness equipment is low impact and helps to loosen up while developing the muscles. The adjustable foot support keeps the ankle firmly in line with the shin. NordicTrack offers 5 ranges of premium quality home bikes to suit every athlete, whatever their goals or preferences.
Commercial Studio Cycles
With the Commercial S10i Studio Cycle, Commercial S15i Studio Cycle and Commercial S22i Studio Cycle, you can travel around the world without leaving your home, thanks to the multiple virtual courses available in the iFit® library. These models take into account the inclination and declination of the terrain for stunning sensations and feature a large HD screen to plunge into the heart of the most beautiful cycling tracks on the planet.
The Classic Upright Series Bikes
NordicTrack’s Classic series gives you access to high-quality fitness equipment, similar to the models present in the gym, to work in the best conditions from your living room. Versatile, comfortable and efficient, they are an essential part of the NordicTrack range.
Recumbent Series Bikes
The semi-extended bike protects the lumbar vertebrae by supporting the kidneys. The work is done sitting in a slightly bent position. It is ideal when resuming exercise or in a rehabilitation context. With 3 models, the VR19, the Commercial VR21 and the VR25, NordicTrack offers the chance for each person to enjoy themselves while taking care of their health.
The Grand Tour Series
The Grand Tour bike is a spinning bike designed for performance! It is very efficient in burning calories and particularly quiet. The dumbbells supplied with the device allow you to diversify your training by mobilising your upper body.
The Biking Series
Fully adjustable, these NordicTrack bikes are designed to ride like a biker, with a position close to that of a racing bike (although it is possible to set up the bikes differently at first in order to spare the ankles). The GX 3.9 is perfect for cardio work and for taking it easy during immersive sessions.
While initially, you may prefer to work out more slowly, you can take advantage of this time to diversify your skills by trying out other activities: Cycling, swimming, pilates, yoga or upper bodywork, making sure to follow the recommendations of your physiotherapist or doctor and adapt the movements you do.
Activities that put additional strain on your feet and ankles can cause issues or injury over time. Contact sports like football, soccer, basketball, and hockey are all high-impact sports, but so are track and field, tennis, and long-distance running. Over time, your joints wear down, increasing your risk for injury.
Place an ice pack or bag of frozen peas on the ankle for 15 to 20 minutes three times a day. Compression. Wrap the area with a compression bandage to reduce swelling. Elevation.
Basketball. The highest rate of ankle injuries occurs in basketball for both boys and girls. Basketball requires players to jump and land and twist and turn quickly.
Do you have weak ankles as a result of a sprain or another injury? Exercising could well be the solution to strengthen them. To maintain good physical condition while taking care of these sensitive joints, some activities, such as swimming or cycling, are more suitable than others.
Anti-inflammatory medications such as aspirin or ibuprofen to reduce swelling.
Physical therapy, including tilt-board exercises, directed at strengthening the muscles, restoring range of motion and increasing your perception of joint position.
The most common ankle issues are rheumatoid arthritis, osteoarthritis, Achilles tendonitis, lupus, and irregular arches. Most often, these ankle injures occur for older individuals but can also affect anyone with fluctuations in weight, new shoes, and many other issues.
When the protective cartilage in the ankles breaks and wears down, it causes the bones to rub against each other, leading to pain and instability. Symptoms include growth of bony areas over the ankle joint, stiffness and swelling. The pain tends to get worse after exercise or when you put pressure on the joint.
Rest – for the first 24 to 48 hours, avoid any strenuous exercise, but try to stay as mobile as you can. Ice – use an ice pack on the ankle for up to 20 minutes every few hours. Frozen vegetables wrapped in a tea towel work just as well if you don't have an ice pack.
Non-surgical treatments are very effective for many patients with chronic ankle instability and typically include anti-inflammatory medication, wearing a brace and seeing a physical therapist. If surgery is necessary, your surgeon may repair or tighten the ligaments that have been stretched.
It is still possible to do some forms of cardio training while recovering from a sprained ankle. Examples include gentle exercises that get the heart pumping, such as swimming or riding a stationary bicycle or elliptical.
Treatment: A simple ankle sprain is generally treated with ice, anti-inflammatory medicine and support for the ankle with a wrap, ankle brace or walking boot. Crutches may be needed to avoid putting any weight through on injured area.
The highest rate of fractures was in football (4.61 per 10 000 athlete exposures) and the lowest in volleyball (0.52). Boys were more likely than girls to sustain a fracture in basketball (rate ratio, 1.35,; 95% confidence interval, 1.06-1.72) and soccer (rate ratio, 1.34; 95% confidence interval, 1.05-1.71).
Running side-to-side frequently, as is needed in basketball, field hockey, football, soccer, tennis, or pickleball. High impact movements, such as tackling in football.
Athletes involved in sports requiring quick changes in direction are at higher risk of developing ankle sprains. Cutting and pivoting athletes, such as those involved in soccer, football, tennis, volleyball, and basketball are especially high risk. Athletes who have had ankle sprains before are also at higher risk.
Most bimalleolar ankle fractures are serious injuries. They're usually the result of high impact injuries such as falls and road traffic collisions. In addition to the force of impact, there is often a significant force of rotation on the ankle, which can lead to serious ligament damage.
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