When I was in the 4th grade, I used to walk about a block away from home to catch the bus. (This was back in the day–and it was totally okay to walk a block away from home without any worry from your parents) Our bus was unpredictable — sometimes it was super early, some days it was super late, and some days it didn’t show up.
To pass the time while we waited for the bus, one of the girls would pack a jump rope and we’d jump double dutch every single day without fail. We’d teach each other new tricks and pretty much just have a great time.
One day it was raining, we didn’t care, we jumped anyway (I was a smart fourth grader, really I was). I slipped on a wet spot and sprained my ankle pretty severely. To this day, 25 years late, my ankle has never been right. If I run too long, or even if the weather is off (I swear my ankle has a memory and it remembers whenever it gets even a little bit wet outside!) I feel twinges of pain.
Here are a few exercises that are great for a sprained ankle (I am NOT a doctor but these are really helpful for ME):
- These upper body workouts! This is a really good excuse to get buff arms! 🙂
- Calf Raises: These should be done as long as you are able to put weight on the ankle
Range of motion exercises from WebMD:
- Trace the alphabet with your toe, which encourages ankle movement in all directions. Trace the alphabet 1 to 3 times.
- Sit in a chair with your foot flat on the floor. Slowly move your knee side to side while keeping your foot pressed flat. Continue for 2 to 3 minutes.
Workouts For Injuries
I am teaming up with my amazing runner blogger friends to talk about a HOST of other exercises to do for some of the most common runner injuries.