Track meet coming up! been out with a sprained ankle??

Question

My track meet is coming up in 2 and a half weeks, and I'm out with a sprained ankle. Im in a local track club, so I train all year round...I haven't trained in about 5 weeks, and its quickly approaching. Track is super important to me, with my club im aiming for 800 m provincials, and this is my last elementary school meet till highschool...I really want to do well. I'm really afraid that my muscles wont be in shape. I've been on crutches the whole time, but I've been walking around at home. I'm ditching the crutches this weekend, but on to my questions...

1. Will my training have gone to waist in the 5 weeks I haven't trained? (my muscles...will they have "wasted away"?)

2. How can I train without running, exercises etc. I'm going to get into running slowly, I already have OSD in both my kness, so I'm not s******g up my ankle too. (osgood-shlatters disease)

Answer 1

For the first couple of days, you need to train , very, very , very hard. And you need to eat right. Low fat snacks and food. If you could train outside, and buy a parachute (speed chute) and run 800m with that, wouldhelp you out, very, very much. But i mean it, for the first 5 days, work extra hard, then the next day, take a brake, just go for some light 800m runs, next day hard, next day light, next day light, go hard for 5 days, light, your muscles will be hurting, so the day before track, you need to have ice packs all over your body. Good luck!!!

Answer 2

1st things 1st, be patient letting your body heal. Never ever run while injured, not even workouts. You won't do well during the race and you will make your injury worse.

2nd If you want don't want to get out of shape, you can still workout. Do exercises that don't use the injured body part. Sprained ankle means no running, maybe you can ride a stationary bike sitting down.

If you have access to a pool, you can swim or wear a life vest and run in place floating in the water.

Answer 3

trust me dont do it.I have been running for 8 years now and would recommend the following:

I would strengthen the core: calves, quads, hams, back and abdominal (the "six pack" muscles along with the obleks), chest and arms. But when strengthening these muscles, I would focus more on the muscle endurance not the muscle bulk. For more advice for this, I would consult with a personal trainer. For the running part, I would stay flexible as it helps/contributes to your balance (so do the muscles in your core) but also helps prevent some injuries like pulled muscles and shin splints. Also, I would try to make up a schedule where you can run for X amount of days and try to have a long run. I would start off slowly, running about 2-3 miles per run for the first week and increase my mileage per week. Make sure you have the following: a good diet, hydration, sleep, a good sense on how to take care of your body, and sleep. Feel free to contact me if you have any questions. Good Luck!!!

Answer 4

I can help you with the first question, just go to your local track and try to do double what you could before then rest.Then try again.

P.S. DO NOT FORGET TO STRETCH!!!!!