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Turbo trainer use for rehab of an ankle sprain

  • 07-09-2010 3:27pm
    #1
    dmg10
    Registered Users, Registered Users 2 Posts: 68 ✭✭


    I sprained my ankle badly last weekend trail running, and am wondering does anyone have any advise regarding the use of a turbo trainer in the rehab stage once everything has settled? I can't see myself running for a while but want to keep the fitness up, just not sure of the best way to utilise the turbo so as not to prolong rather than speed up recovery.

    Any advice appreciated.


Comments

  • #2
    Timmyboy
    Registered Users, Registered Users 2 Posts: 167 ✭✭Timmyboy


    I am very cautious about giving you advice here on this matter so this is just a story of my own.

    I suffered a serious knee injury a nuber of years ago and then got back on the bike very soon. I really believe that it saved the strength and flexibility in my knee.

    5 things to note.
    1. Make sure that everything is properly "settled" as you say before you start onto the trainer or road bike again.
    2. Concentrate on spinning, i.e. high RPM, and using lower gears. No high gear pushing allowed during the first month or so once you are back on board.
    3. Focus on style and position while on the bike. i.e. how you are actually distributing the strains onto your skeletal frame and to the hip, knee and ankle joints that are doing the work. Concentrate on good posture and smooth flowy movement
    4. Keep to the generally flat roads in the inital months (in the case of an indoor trainer this means using low load settings or low gearing as per the type of trainer that you are using). Again the secret here is to avoid strain or high forces while maintaining graceful movment.
    5. Delight in being back and moving again. Enjoy the moments. This was so so important for me as literally though my knee had been in bits I could have ended up being a quadraplegic and I, even now, am reminded of the good joy of simple movement and all the good that it brings.


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