On April 12th i rolled my ankle really bad playing basketball.

Went to Doctor, nothing broken but crazy swelling.

He said grade 2 and maybe 3 ankle sprain is what I suffered.

This was very frustrating because I just began to really push myself with squats and legs in general.

Doctor said waiting several weeks would be good idea before getting back to squats.

Any advise hermanites on how to get back into the swing of things.

In the mean time, I have continue lifting, swelling is no pretty much down to about 20% and have no issues walking or jogging.

Still can feel soreness in my tendons.

Look forward to hearing from you all.

Snake,

As someone who suffered a bad Grade II bicep muscle tear (strain), I can tell you that you need to be careful training while healing but don't baby the joint too much when it is feeling better. The challenge you face is connective tissue, like ligaments and tendons, unlike muscle have very low blood supply so they take a long time to heal. You also need to minimize the formation of scar tissue which can lead to re-injury.

The best way to re-hab is ice and elevation until the swelling goes down. You should be wrapping it in an ace bandage to protect it and provide stability if you are walking on it and still working out. Once the swelling and pain are gone, start VERY LIGHT squatting and/or leg work so as to keep the ankle flexible and minimize scar tissue formation. Ice the ankle after workouts if it aches or still is a little swollen aftwerwards. This will take time - it could take 6 months or more to competely heal 100%. During this time, don't push it, work within the limits of pain (don't do an exercise or weight that causes pain), and gradually increase your activity and intensity. If you are patient and follow these tips, you will be good as new :-)

John

When you are able to, try jumping on the treadmill and doing some sideways shuffling too. That can help strengthen the ankle.

Jordan

Thanks to the both of you for your suggestions. I just got around to reading them this morning.

Last night friends of mine got together to watch Bulls game and afterwards decided to work out.

My ankle has very little swelling left, I have mobility so I figured to myself I should give legs a try.

Did good stretching and did 20 minute spin class followed by squats.

I didn't feel any discomfort in ankle or tendonds during workout or this morning either.

I think this is a good sign. As you mentioned, I want to get it moving so that I could minimize scar tissues.

I'm going to be cautious and continue to ice after workouts.

Thanks again gentlemen.

while doing calve raises at 350lbs the support broke causing me to crumble ans sever&severely sprain bothankles and fracture one(which i had to reset myself ) along with a chest and back contusion. im trying to fing ways to keep excercising and not chub.

Damn not good!

If you're having a hard time exercising, make sure you are focusing on your diet. You won't need as many calories or carbs if you aren't training.

Have you been able to do some upper body stuff?

Jordan

i dropped to a low carb diet of 50g of carbs a day, with one medium carb day of 80g every two weeks. ive just been able to start putting weight on my foot without the boot.

I have been working on my upperbody with paused dips, streatches and work with a ultra resistance band. finally got below the 200 lb mark