Your questions answered
QI broke my ankle during a half marathon a few weeks ago and have been told I won’t be able to run for three months. I’m currently in a plastic boot recovering and doing some upperbody gym work but have been told I can start exercising fully after the boot has come off in four weeks’ time. What training plan do you suggest I do to get back to my former fitness?
ARecovery from an ankle fracture takes time and patience, but with a good rehabilitation plan there’s no reason you shouldn’t be able to return to full fitness. As every injury is different I’d strongly recommend working with a physiotherapist, particularly in the early stages.
The gym is great for maintaining strength and fitness. Try to spend time outside, too, for your mind as well as your body. Once the boot comes off you need to work on regaining a full range of motion in your foot and ankle. Start with simple up-down and circular movements, progressing to writing the alphabet and adding a resistance band to rebuild strength. Cycling and swimming are excellent for both ankle movement and cardiovascular fitness.