1. Get the Diabetes Forum App for your phone - available on iOS and Android.
    Dismiss Notice
  2. Guest, we'd love to know what you think about the forum! Take the Diabetes Forum Survey 2021 »
    Dismiss Notice
  3. Diabetes Forum should not be used in an emergency and does not replace your healthcare professional relationship. Posts can be seen by the public.
    Dismiss Notice
  4. Guest, stay home, stay safe, save the NHS. Stay up to date with information about keeping yourself and people around you safe here and GOV.UK: Coronavirus (COVID-19). Think you have symptoms? NHS 111 service is available here.
    Dismiss Notice
Dismiss Notice
Find support, ask questions and share your experiences. Join the community »

Exercise and how to start

Discussion in 'Type 2 Diabetes' started by srobertson06, Sep 13, 2019.

  1. srobertson06

    srobertson06 Type 2 · Well-Known Member

    Messages:
    321
    Likes Received:
    752
    Trophy Points:
    133
    This may sound a little daft but I sprained my ankle almost 3 months ago - I am still strapping my ankle up to go to work.
    I need to start to build up strength in my ankle and having not been able to do much in the way of walking or my usual exercise, I am at a loss as the best way to improve my health.

    It has been a really difficult time all round and have struggled with the diabetes management as well - so feeling like it is all too much for me.
    Thank you for any advice.
     
  2. LittleGreyCat

    LittleGreyCat Type 2 · Well-Known Member

    Messages:
    3,696
    Likes Received:
    2,144
    Trophy Points:
    198
    Swimming?
    That is not load bearing but should give your ankle a decent work out for flexibility.
    There are also Yoga exercises which can strengthen ankle joints.

    Hove you considered self referral to a physiotherapist?
    That is the way to get free expert advice.
     
    • Agree Agree x 3
  3. Rachox

    Rachox Type 2 (in remission!) · Moderator
    Staff Member

    Messages:
    11,987
    Likes Received:
    15,470
    Trophy Points:
    298
    Sorry to hear that you are still struggling after three months. There is a belief that strapping up an injury reduces the rate that strength will return. Have you tried a gentle walk without the strapping? Is that possible?
    Maybe a referral to a physio might be in order?
     
    • Agree Agree x 1
  4. KK123

    KK123 Type 1 · Well-Known Member

    Messages:
    3,552
    Likes Received:
    2,261
    Trophy Points:
    198
    Hi there, if I was you, with an ankle I was still having to strap up after 3 months I would go to the Doctors. Forgive me if you've already been but if it still needs strapping then it needs looking at. x
     
    • Agree Agree x 2
  5. Jim Lahey

    Jim Lahey I reversed my Type 2 · Well-Known Member

    Messages:
    4,615
    Likes Received:
    3,458
    Trophy Points:
    198
    Upper body resistance training. You can even do dumbbell curls sitting down. Great for helping to burn off some of that pesky glucose. It's not going to do much to improve cardio fitness, but it's what I'd be doing if my mobility was limited and I wanted to stay active.
     
    • Agree Agree x 2
  6. VashtiB

    VashtiB Type 2 · Moderator
    Staff Member

    Messages:
    1,316
    Likes Received:
    762
    Trophy Points:
    173
    Hi I feel your pain- I had an ankle reconstruction a couple of years ago after spraining it about 10-20 times a year for years. Does your ankle need strapping for any walking or just for work because it is the full day? If you need strapping to walk you need to see a doctor or physio.

    If you can do any walking without strapping my suggestion is was pick a small oval or path and just try to do one lap. This is how I started back. I would do just one lap and see how I felt. The oval I use has a path outside which is used by cars and so is very level. Because it is only 400 metros around there is no pressure to walk any further. I recently had a plantar fasciitis and rebuilt my walking up using this method- I'm now up to an hour but 6 weeks ago could only do one lap. Obviously this does not work if you can't walk at all without strapping

    I also like the idea of walking in a swimming pool to get the muscles working without weight bearing. That will also give you some cardio fitness.

    Good luck- I've spent a lot of time on crutches or in strapping and it is frustrating!
     
    • Like Like x 1
  7. Brunneria

    Brunneria Other · Guru
    Retired Moderator

    Messages:
    21,796
    Likes Received:
    35,038
    Trophy Points:
    298
    A sprained ankle really should not take that long to heal. Really.

    Worth finding someone qualified and experienced to check it out further.

    All my life I have displaced/dislocated my ankles in situations where other people sprain them.
    I get the same type of pain, and varying amounts of swelling, but instead of getting better like a sprain would, I am left with a weakened sore ankle until I visit either an osteopath or a chiropractor.

    One treatment, and clunk click I am back to normal, pain free and walking normally.

    I have found my doctor utterly unhelpful in these circumstances. The first time i was sent for an xray, told there was nothing broken and told to exercise it.
    Thank goodness i found an osteopath to treat it, otherwise i would have been walking on a dislocated ankle for the last 3 decades!
     
  8. Mbaker

    Mbaker Type 2 (in remission!) · Well-Known Member

    Messages:
    3,933
    Likes Received:
    8,704
    Trophy Points:
    178
    The thing to not do is put your feet up, metaphorically speaking. Mobilisation is a vital part of rehab. Listen to your body in terms of how much work (weight baring) to put in. Personally I would not do any anti-inflammatory drugs where possible, as these will hide your bodies feed back mechanisms i.e the level of discomfort tells you when to back off.
     
    • Agree Agree x 2
  9. dipsydo

    dipsydo · Well-Known Member

    Messages:
    175
    Likes Received:
    126
    Trophy Points:
    63
    I agree with the others that I would have thought the sprain should have resolved by now,although NHS site does say it can take months for a severe sprain to heal. Nevertheless I would think that well worth getting a doctor or physio to look at it. As regards exercise none weight bearing exercises which you can consider are swimming or aquafit , you get a bit more exercise with aquafit but of course you do need to like public pools and have them near by at reasonable cost.
     
    • Agree Agree x 1
  10. srobertson06

    srobertson06 Type 2 · Well-Known Member

    Messages:
    321
    Likes Received:
    752
    Trophy Points:
    133
    Thank you everyone, I have been to the doctor who has said it is a sprain and that because I am in a seasonal job understands I cannot take time off and we are now close to the end of the season.
    To explain further I work 6 days a week around 50 hours, I strapped up the ankle to stop the swelling and to ease the pain, I have a fitness to work certificate now and my employers have placed me where I am able to sit during my working hours and I am so pleased as I am no longer in constant pain. Today is the first day I have come to work without the support on - so see how it goes - I do have it with me just in case.
    Yes a long road but that is mainly due to the amount of standing I was required to do at work - so it was not healing.
    I am doing around 15 mins of walking at the end of the day and I do feel it is helping, I am also doing some exercises to strengthen the ankle and I have gone from only being able to do a couple to being able to do all of them so it is coming on.

    I would swim but have no access to a pool.

    Thank you all once again.
     
    • Winner Winner x 3
    • Friendly Friendly x 1
  11. Pipp

    Pipp Type 2 · Expert
    Retired Moderator

    Messages:
    8,186
    Likes Received:
    13,833
    Trophy Points:
    198
  12. HSSS

    HSSS Type 2 · Expert

    Messages:
    5,254
    Likes Received:
    2,590
    Trophy Points:
    198
    Having had numerous quite severe ankle injuries over my life one thing the physios always talk about is proprioception. This is the ability of your ankle to know where your body is and it’s ability to make tiny adjustments to balance. It is reduced after such an injury and unless and until it returns you are at a higher risk of reinjury. In its simplest form just standing still on just the injured leg reeducates this skill. It can progress to small dips on the leg, closed eyes or uneven surfaces, small jumps etc. All increasingly challenging it. Have something to catch hold of if you wobble too much.
     
  13. VashtiB

    VashtiB Type 2 · Moderator
    Staff Member

    Messages:
    1,316
    Likes Received:
    762
    Trophy Points:
    173
    Great to hear that you have been progressing I did wonder if your job needed lots of standing
     
  14. srobertson06

    srobertson06 Type 2 · Well-Known Member

    Messages:
    321
    Likes Received:
    752
    Trophy Points:
    133
    Thank you - yes job did require a lot of standing and I had to get a move of office to reduce this to allow the ankle to heal. Thankfully it is improving, I am walking on it without support now and I am doing exercises to improve the strength. I am finally not living in constant pain which was really getting me down.
     
  • Meet the Community

    Find support, connect with others, ask questions and share your experiences with people with diabetes, their carers and family.

    Did you know: 7 out of 10 people improve their understanding of diabetes within 6 months of being a Diabetes Forum member. Get the Diabetes Forum App and stay connected on iOS and Android

    Grab the app!
  • Tweet with us

  • Like us on Facebook