Author Topic: torn ligament or bone fracture?  (Read 1426 times)

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fast does lie

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torn ligament or bone fracture?
« on: January 22, 2013, 07:28:35 am »
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Sprained my ankle precisely a week ago.  Was on painkillers before sprain, so the amount of pain i felt did not do me justice.  After there was some swelling on the entire side of the foot and bruising.  Now it has gotten somewhat better, but some of the bruising still has yet to go away and there is still slight swelling.  I can walk with a limp but cannot walk normally.

« Last Edit: January 22, 2013, 11:49:56 am by UAcompression »
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

LBSS

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Re: torn ligament or bone fracture?
« Reply #1 on: January 22, 2013, 11:16:56 am »
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 :derp:
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

fast does lie

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Re: torn ligament or bone fracture?
« Reply #2 on: January 23, 2013, 11:00:48 am »
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Just a sprain, no fractures.  pain from squatting?  not a problem, b/c the pain of knowing i could have done more is worse.
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB