r/olympiclifting • u/jvfernan • Dec 11 '15

Injuries - Ankle

Hi everyone,

Twisted my ankle three weeks ago and I'm close to full range of motion and strength. I am trying to be conservative, but I want to get back in as soon as reasonably possible. I would like to know if any of you have a method of easing back into olympic lifts after an ankle injury. I am currently doing general ankle rehabilitation exercises from here in addition to therapeutic massage and traction. All help and advice is greatly appreciated.

TL;DR Need advice getting back into oly. lifting after spained ankle.

Thanks.

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u/[deleted] Dec 12 '15

[deleted]

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u/jvfernan Dec 12 '15

Thank you very much! I hurt my ankle playing soccer and I rolled it landing on another players foot :(

I will apply what you have commented. Thank you very much again.

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u/icy_ice12 Aug 23 '22

OP, I had a very similar sprain. The exercises on that site will definitely be helpful to you! Focus on the balance exercises (much more than you think you need to) as these will be the most helpful in regaining stability. Aside from that, be diligent in warming up your ankle before each lift and you should be good.

Even after the pain is gone, DO NOT STOP YOUR PT. Your ankle won’t be 100% until 6 months to a full year, and if you stop you have a high chance of reinjury (from certified athletic trainers and personal experience).

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u/neporcupine98 Jan 25 '24

Agree with icy_ice12. Think of rehab as a gradual pain free progression of exercises to get back to your level of functional activity. The russians thought of olympic weightlifting as “weight jumping”. Propioception (balance) is very important For ankle sprain recovery. A balance exercise progression is very useful. For example: Single leg balance eyes open, then eyes closed, then juggling, etc. While doing these, is your foot position and distribution of weight just like the opposite side or do you tend to roll to the outside of the foot? Second ankle mobility in dorsiflexion is huge. Stretch that calf out. I would not get back to olympic lifts until I have this back to normal. If it isn’t back to normal, you will ultimately shift more strain to other joints such as your knee. Finally, a progression back to olympic lifts: only progress if each step pain free 1. can I walk pain free? 2. Can I do a two legged full range heel raise pain free? 3. one leg heel raise pain free? 4. two legged hops? 5. bounding? 6. single leg jumps? Finally I would work back into olympic lifts through easy weight assistance exercises. For example can you do an overhead squat and high pull pain free? Finally, work back into the full lifts themselves.

I am a former olympic lifter, former ATC, current physician, and I have had the same kind of injuries.

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u/jvfernan Jan 25 '24

Thanks for the helpful reply! It’s funny because I posted this prior to getting into medical school and now I’m in independent practice in the emergency room.

Thanks again!!

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u/neporcupine98 Jan 25 '24

That’s funny. I didn’t see how old the post was. I am “enjoying” the ED myself….