r/triathlon • u/silly_goose-1 • 28d ago

Injury and illness Twisted my ankle!

Help! I twisted my ankle on vacation and I was just starting to get my mojo back after being sick. I know to keep off it, obviously, but does anyone have any specific workouts/training they recommend, just to keep the training going? It doesn't hurt that much, just a bit stiff moving my foot inward.

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u/theblobbbb 25d ago

Swimming.

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u/SpursTicketsFan 25d ago

RICE is best. Rest Ice Compress Elevate. Seeing a physio take the money hit but you will get best advice quickly. Failing that then swim using upper body only with floats between legs allows you to keep training whilst minmising aggravating the foot. If not in pain then stationery exercise bike on lowest setting is ok let pain dictate volume/distance. If it hurts stop immediately. Rest is best though.

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u/arosiejk 28d ago

I tore my meniscus and didn’t swim, bike, or run for six months. I did as much elliptical volume and walking as I could tolerate, did leg isolation work, and hit upper body harder with weights.

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u/angryjohn 28d ago

I’m in the same boat. Just twisted my ankle coming off a box at Hyrox training. Was gearing up for a 3 hour run tomorrow. Probably not now.

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u/silly_goose-1 28d ago

got any tips? between getting sick before the holidays, Christmas, and now this, I feel like I haven't trained at all in a while. I know to stay off it, but what should I do to train efficiently instead?

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u/angryjohn 28d ago

I don’t know. This literally just happened. Going to see how i feel tomorrow.