New ankle sprain, how long to wait to go back to class?

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matisse01
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July 29, 2010 at 2:34 pm

Post count: 1

#1891

Greetings, my first post here. I’ve been really enjoying all the new info, experiences and the sweaty society. HEllO to ALL.

I recently sprained my ankle, it internally rotated, I’m sure there is no ligament tearing. I can put slight pressure on it and it generally doesn’t hurt unless I internally rotate it by accident. I’m sure I would have had a much more severe injury if I didn’t have a regular Bikram practice which has strengthened and stretched my ankles regularly.

Anyway, I’m wondering how long to wait before going back to class. I wouldn’t be able to do left leg balancing postures, is it okay? Is a hot room for 90 minutes okay for the inflammation which is there? I thought it would be good to start stretching and strengthening it gently.

Any thoughts greatly appreciated.

Gabrielle (The Hot Yoga Doctor)
Forum Owner

July 30, 2010 at 5:34 am

Post count: 3048

#7502

Hi Olga

It’s not necessary to skip class completely. Go back when you want. BUT, don’t take all the weight on your left leg. On single balancing poses start by locking the left leg and lifting the right heel up off the ground. Keep your hips aligned, work on keeping your left ankle upright and with the extra support you will be able to build the strength back.

It’s a self-regulating position because if it’s difficult to balance and your ankle is giving way, all that will happen is your right heel will drop to the floor. And you will be able to add or take away support as required. Pretty soon you will have your right foot hovering above the floor. Lift the foot up heel first so that your toes are near the ground ready to jump into action so to speak.

The heat is good to help you dissipate any chemicals of inflammation so it will help reduce the swelling. Remember first and foremost that you have to pay attention. If you think you’re not ready to sit on your feet for example in Fixed Firm for whatever reason just skip it. You may find that left side of Half Moon makes you feel vulnerable in that ankle. That’s just an example to illustrate that you are responsible to help or hinder your progress and healing. Just be aware.

Namaste
Gabrielle 🙂
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