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Author Topic: Trampolining & Ankle injury  (Read 1258 times)
vimmy
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« on: November 28, 2009, 11:34:56 PM »

Hi

I am new to this site but have found Scooby's videos great!

Something has been bothering me quite a bit.  I am a  37 year old lady with medium fitness.
 I starting trampolining early this year - basically bouncing on an indoor trampoline as I heard that trampolines give a great cardio workout.   A day or two after my 20 mins session, my left ankle would get really sore and strained.   I would be hardly able to walk with that ankle.   I have tried using ankle guards when trampolining but still got the ankle strain after a couple of days.

Then I found that the strain came after using heels (my highest are only 1. 5 inches) or even when I did jumping jacks as a part of a burpee routine I was trying out.   Sometimes, when I walk I feel a sharp pain around my left ankle.   I have x-rayed both ankles and the report was good - no lesions etc.

I find that my cardio is severly restricted as I am concerned with the ankle straining.   My best bet seems to be the eliptical machine as I don't need to move my ankles.   Its gets my heart rate going as well.

I haven't tried the skipping rope yet as my concern is that it has the same range of motion as the trampoline.

Any help/ advice would be appreciated.

Many thanks - vimmy
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« Reply #1 on: November 29, 2009, 09:29:12 AM »

Vimmy, it sounds like some sort of soft-tissue injury. I'd recommend that you go to a physical therapist; they have treatment techniques and exercises to help heal this kind of injury.

In the mean time, the elliptical sounds like a good option. Perhaps stationary bicycle might work, also? Your ankle bends, but it wouldn't have the jarring that you get from trampoline or jumping on the ground. And if you have access to a pool, swimming is also good cardio.

Jump rope might also be too much jarring right now. However, if you use proper technique, which is more of a bouncing movement on the balls of your feet, only going high enough to let the rope pass under your feet, that might work. Jumping rope is pretty intense cardio, and can take awhile to work up to, but it's a nice option for cardio.

Here's a good video about jumping rope: ---> Intro Jump Rope

A speed rope costs only about $5-6, so you could give it a try. If it's too much for your ankle now, you still might be able to do it later, after your ankle is healed.
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    « Reply #2 on: November 29, 2009, 02:16:24 PM »

    Goldie is Right on with her Advice.

    Long, long ago I taught Tramp in Jr. College.  We used competition Tramps which were Very Very Soft.  Great for mid day naps.  The Fitness Tramps are much more firm.

    Stay off the boing boing for a while and check out some low impact exercises that Goldie spoke about.

    Also Remember RICE plus Ibroprophan as a Anti Inflammatory treatment.

    The R.I.C.E. Method of Treatment

    Rest: Resting is important immediately after injury for two reasons.  Rest is vital to protect the injured muscle, tendon, ligament or other tissue from further injury.

    Ice: Use ice bags, cold packs or even a bag of frozen peas wrapped in a thin towel to provide cold to the injured area. Cold can provide short-term pain relief. It also limits swelling by reducing blood flow to the injured area. Keep in mind, though, that you should never leave ice on an injury for more than 15-20 minutes at a time. Longer exposure can damage your skin. The best rule is to apply cold compresses for 15 minutes and then leave them off for at least 20 minutes.

    Compression: Compression limits swelling, which slows down healing. Some people notice pain relief from compression as well. An easy way to compress the area of the injury is to wrap an ACE bandage over it. If you feel throbbing, or if the wrap just feels too tight, remove the bandage and re-wrap the area so the bandage is a little looser.

    Elevation: Elevating an injury reduces swelling. It's most effective when the injured area is raised above the level of the heart. For example, if you injure an ankle, try lying on your bed with your foot propped on one or two pillows.
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    sares
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    « Reply #3 on: April 25, 2011, 11:04:04 PM »


    When you hear the words "mini trampolines" and "ankle ruptures" together, you might quickly assume that the trampoline caused the ankle ruptures. And although this is occasionally true, you would probably be surprised to hear that these bouncing trampolines are actually used to treat ankle injuries.
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