Nikki: I sprained my ankle and it’s nothing out of the ordinary but I was advised not to exercise for an entire week. What’s the best at home way to recover from an ankle sprain and do have you any type of workouts I could still do??
Megan: Your doctor’s recommendation always comes first. You can self care as well at home by of course following RICE: Rest, Ice, Compress, and Elevate. Being on the ankle all day at work or home won’t help the swelling go down. Advil, Aleve, or Tylenol may help manage any discomfort or pain. Sleep with it rested on a pillow for at least a little higher elevation. As far as workouts go, working chest in the lying down position or core is possible if you feel okay. Seated exercises can help once the swelling has gone down.
This could be with free weights seated or using machines. Always ask your doctor first if these workouts are still permissible because the severity of your sprain may require less movement and more restrictions. What you can totally control is what you eat, so make sure to not let this be a setback food wise and control your diet and maybe a little rest and recovery from exercise can help you recharge your program once the injury is healed.