First off, I just wanted to thank everyone that checked out the video that I posted about yesterday. I loved reading the comments and emails!
After twisting my ankle on Monday, I had to make a horrible call today telling one of my friends that I could not go snowboarding in Austria with her this weekend. I felt so bad, but my ankle is still not better despite not running except for once this week. It even hurt me during yoga. The friend, who is also a PT, understands and doesn’t think the pressure on the ankle would be a good thing either. It needs to rest, unfortunately! I guess once you sprain your ankle, you are more susceptible to twisting it again afterwards. I first sprained it two years ago two days after I moved to Europe. It was black and blue, and I had to walk around with crutches for two weeks. Then, I retwisted it during the Prague Half Marathon in March of last year. It is not as bad as those two times though. I have decided to not freak out about this because there are far worse things going on in the world right now, and this is just a small blip on the the radar in the grand scheme of life.
Instead, I have decided that if my ankle is still not 100% by Sunday, I will try some aqua jogging. I did some research, and here is what I found:
- Aqua jogging is great for the injured, overweight, or persons suffering from orthopedic conditions and back ailments because it is an effective low impact exercise due to water resistance.
- You can add extra mileage to your running schedule without the high impact damage.
- It increases your range of motion, promotes muscle balance, and improves coordination, balance, and stability.
- You only need an aquajogging belt (most gyms and public pools have these for you to borrow) and of course, a swim suit to do it in.
- For the best workout, try to combine a swimming session with an aquajogging session to form a BRICK workout (For those of you who don’t know what a brick workout is, it is just combining two or more sports together in one workout.)
- With the belt on, enter the deep end of the pool, and run as if you would on land. Don’t just tread water.
- Concentrate on your running technique and really push yourself like you would on land. This means flexing your ankles, hips, and knees just like you would if running down the street. This is all in addition to an arm swing that you would normally do on land.
- You should be breathing hard if you are doing it right!
Here is a workout that I got from Active.com complete with a 2,700 meter swim and 45 minutes of aquajogging:
- Warm-up: 300-meter swim, 200-meter pull, 100-meter kick
- Swim set: 800 meters at race pace
- Jog: 20-minute water run with: 2-minute warm-up; 3 x 5:00 @ tempo intensity on 1-minute easy-jogging recovery
- Swim set 2: 500 meters race pace
- Jog: 15-minute water run with: 5 x 2 minutes hard (max intensity and turnover) on 1-minute easy-jogging recovery
- Swim set: 3 x 250 race pace on 15 seconds rest
- Jog: 10 minutes tempo intensity
- Cool-down: 50 meters
Of course, you don’t have to swim at all, or you could cut it down or increase the workout to what you can handle. I’m so happy that one of my friends suggested this to me as I forgot that it was one of my options when I’m injured. I’m just glad that this week was a recovery week in my marathon training! On to some ankle icing!!
I would love to hear about what you all do when you can’t run!