over4 Posted August 22, 2013 Share Posted August 22, 2013 Hello everyone, I've been a vegan for about 5 years now. My diet consist of a big smoothie everyday (veg/fruit/protein) and some quinoa/beans/sweet-potato/etc for calories. I also take Deva multi-vitamin 4 times a week. I felt great until I recently hurt my ankle - doctor said sprain + inflammation. The doctor said I should recover in 3-4 weeks. It's been 4 weeks and I feel much better but still not 100%. I can't run/yoga/etc yet but I can walk around. Please give me some nutrition advice and recovery tips - feeling really down and need to recover to quickly to get back in the gym. Should've recovered by now. Please help, seriously need it. Link to comment Share on other sites More sharing options...
jamesxvx Posted August 23, 2013 Share Posted August 23, 2013 Everyone recovers differently. I mean I tore a tendon in my ankle last summer and was out for two weeks. You can't rush stuff like that, you'll end up hurting yourself again if you do. Get plenty of rest and eat right. Link to comment Share on other sites More sharing options...
Kora Posted August 23, 2013 Share Posted August 23, 2013 Hello everyone, I've been a vegan for about 5 years now. My diet consist of a big smoothie everyday (veg/fruit/protein) and some quinoa/beans/sweet-potato/etc for calories. I also take Deva multi-vitamin 4 times a week. I felt great until I recently hurt my ankle - doctor said sprain + inflammation. The doctor said I should recover in 3-4 weeks. It's been 4 weeks and I feel much better but still not 100%. I can't run/yoga/etc yet but I can walk around. Please give me some nutrition advice and recovery tips - feeling really down and need to recover to quickly to get back in the gym. Should've recovered by now. Please help, seriously need it. Don't rush the injury, let it heal solid. You can however train around the injury. Find a way to work the muscles that aren't injured. It can actually help boost the recovery time of your ankle and it would give you something to focus on, keep you moving forward. There is a lot you could do to work around an ankle injury. You can still do upper body work. I personally enjoy the hand bikes at my gym for upper body work and rowing with just the upper body ect.. Ofcoarse you need to find something that fits your style & needs for training. Link to comment Share on other sites More sharing options...
over4 Posted August 23, 2013 Author Share Posted August 23, 2013 @ jamesxvx 2 weeks to heal is incredible. The doctor told me 3-4 weeks. I am at 4 weeks and still not feeling 100%. Any specific foods you ate or exercises you did or any tips that helped out? @ Kora I can work around the injury but I truly am miserable without my previous routine, that was like 2 hours daily and I loved it. Any tips to speed up recovery? Link to comment Share on other sites More sharing options...
Kora Posted August 23, 2013 Share Posted August 23, 2013 @ jamesxvx 2 weeks to heal is incredible. The doctor told me 3-4 weeks. I am at 4 weeks and still not feeling 100%. Any specific foods you ate or exercises you did or any tips that helped out? @ Kora I can work around the injury but I truly am miserable without my previous routine, that was like 2 hours daily and I loved it. Any tips to speed up recovery? https://www.sportsmed.org/uploadedFiles/Content/Patient/Sports_Tips/ST%20Ankle%20Sprains%2008.pdf Initial care is the same as for allother acute injuries: RICE (Rest, Ice,Compression, and Elevation). Use icefor 20 to 30 minutes each hour. Do notput the ice directly on the skin becauseit can cause frostbite. Wrap the ice ina wet towel or cloth to protect theskin. See a physician if you are unableto bear weight or if the ankle fails toimprove within several days. HOW SHOULD IREHABILITATE MY ANKLE?Rehabilitation can begin a fewdays after the injury, when theswelling starts to go down.There are three goals toaim forin rehabilitationlean forward with your hands on thewall, bend the front leg while keeping the back leg straight and bothheels on the floor. Lean forwarduntil you feel a gentle stretch, andhold for 10 seconds. Switch legsand repeat.1. Restore motion and flexibility.Gently move the ankle up and down.After 5 to 7 days, start restoringmotion to the hind foot by turningthe heel in and out.You should also begin to restoreflexibility to the calf muscles. Oneway to do this is to face a wall withone foot in front of the other and 2. Restore strength. After 60 to 70 percent of the ankle’s normal motion hasreturned, you can begin strengtheningexercises using a rubber tube forresistance. Fix one end of the tubeto an immovable object like a tableleg, and loop the other end aroundthe forefoot. Sit with your knees bentand heels on the floor. Pull yourfootinward against the tubing, movingyour knee as little as possible. Returnslowly to the starting position.Repeat with the otherfoot.You can also sit on the floor withyour knees bent and the tube loopedaround both feet. Slowly pull outwardagainst the tube, moving your kneeas little as possible. Return slowlyto the starting position. Repeat withthe other foot. 3. Restore balance. As the ankle recovers and strength returns, balance isrestored by standing on the injuredleg, with the other foot in the air andyour hands out to the side.After the first week you may want towarm the ankle before doing theseexercises by soaking it in warm water. Warmed tissue is more flexible andless prone to injury. Use ice when finished with the exercises to minimizeany irritation to the tissue caused bythe exercise. Ok that copied a little weird, lol but I wasn't sure if the link would work. In general the sooner you start rehabbing an injury the faster it heals. Try this and pay close attention to three warming the ankle up like that is something I've seen used a lot to help prevent re-injury. I've never had an ankle injury but I've been using this technique with a back injury. I warm my back up in the shower before I exercise so the muscle are more pliable. That one little thing has helped enormously for my training. Also anytime I have an injury I find bromelain helps. I generally just eat pineapple core but extracting bromelain is easy. You have to eat it alone like as a snack. If you eat it with it other foods it tends to help digest the other foods, not where you want it working in this case. Other then that just pay special attention to what you are eating the better your nutrition the faster you heal. Link to comment Share on other sites More sharing options...
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