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Old 01-16-2008, 10:34 PM   #1
Joe Bernard
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Ankle Sprain

I just sprained my ankle today which sucks, because i havent done any WODs with the lower body for the past two weeks because my knee was hurting. Now this has come up and im told that im supposed to rest it for 3-4 weeks >< I have rings and know a good amount of upper body exercises, but i dont know any workouts with solely upper body exercises that would allow me to workout at least 4 times a week. Any suggestions on WODs or other workouts that have only upper body exercises?

Last edited by Joe Bernard : 01-16-2008 at 10:47 PM.
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Old 01-16-2008, 10:45 PM   #2
Steven Low
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Re: Ankle Sprain

What kind of work do you want?

Strength? Metabolic/conditioning?
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Old 01-16-2008, 10:51 PM   #3
Joe Bernard
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Re: Ankle Sprain

Well im basically trying to not lose what i have gained so far, so i would be looking for work that involves Metabolic/conditioning. I don't want to gain any fat during this time off, but its going to be tough.
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Old 01-17-2008, 10:20 AM   #4
Ryan Irish
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Re: Ankle Sprain

Just off the top of my head here...

You could still do pull-ups, push-ups (maybe cross your feet with the injured ankle on top), dips, seated should press, etc. You could also Tabata each of these to increase the intensity. Depending on how severe the sprain is you could possibly include a few standing exercises as long as they don't involve any lateral movement and don't include high impact landings. Error on the side of caution though because setting yourself back is about the most frustrating thing you can do.

Edit: In terms of WOD's, you might have to get creative and make up your own for a few weeks in order to combine upper body exercises and not re-injure your healing ankle. Are you also researching rehab methods or seeking medical help?

Last edited by Ryan Irish : 01-17-2008 at 10:25 AM.
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Old 01-17-2008, 10:21 AM   #5
Steven Low
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Re: Ankle Sprain

Just mix and match skills from some of these then wfs:
http://www.drillsandskills.com/article/17
http://www.ringtraining.com/pages/ar...100pushups.htm

If you can (rings are mounted high enough), build your own routine and do it multiple times. Great for both strength and endurance.
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Old 01-18-2008, 11:41 AM   #6
Joe Bernard
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Re: Ankle Sprain

Ryan- i was told to keep an ace bandage on it and ice it 20 mins on/off and keep it elevated. yea i definitely dont want to set myself back so i am going to take it easy and do exercises that dont involve any pressure on my ankle

Steve- Thanks for the sites, they are really good!
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Old 01-26-2008, 10:19 PM   #7
Derek Weaver
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Re: Ankle Sprain

Hey Joe, I sprained my ankle on the same day you made this thread.

I've been able to walk starting yesterday in a walking boot and am thinking of getting on the rower in the next few days. Wondering if you or anyone else has an opinion.

I'm thinking that short pseudo sprints may not be the worst thing as I'll get to involve my legs, though without the pounding of running as well as work some "cardio".

Hope this wasn't a hijack. Just curious to see how you're progressing as well as getting some insight.
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Old 01-26-2008, 11:59 PM   #8
Steven Low
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Re: Ankle Sprain

Ah also would be a good idea to work on flexibility/mobility work too.
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