Pilates has a long history of being used by dancers to rehabilitate their bodies after an injury. The system of pilates is about strengthening core muscles and bringing balance and symmetry back to the body. Therefore, Pilates is a great option for someone with a sprained ankle. Almost all of the Pilates exercises are performed while lying down on a mat and can be easily done with a sprained ankle. However, be careful to avoid any of the exercises that place weight on the ankle, such as the mermaid, push-ups, and shoulder bridge. A very complete workout can still be done without performing these exercises.
The Hundred
The hundred is an exercise which can safely be done when you have a lower limb injury. Lying flat on your back, lift your feet of the ground and bend your legs into a right angle. Pulling your abdominal muscles in toward your spine, roll your head and shoulders off the mat. Extend your arms alongside your body and pulse them quickly up and down. Breathe in for five pulses and out for five pulses. Complete 10 of these breath cycles. Immediately after your injury, you may find it more comfortable to complete this exercise in this beginner position to keep your ankle more protected. As you heal, try extending your legs straight up to the ceiling or even lowering your straight legs to the ground a little.
Roll Up
You can safely and comfortably complete the roll up when you have sprained ankle. Lying flat on the ground with your legs straight and your arms pointing up to the ceiling. Inhale deeply as you extend your arms above your head. Exhale as you bring your arms forward and peel your spine off the ground one vertebrae at a time. Pause when you get to a seated position and inhale deeply, keeping your back straight and your abdominal muscles pulled in. Exhale as you reach forward, aiming just above your toes. Keep your abdominal muscles scooped in and pulled toward the spine. Roll back up to a seated position, inhaling and then slowly lower the upper body back onto the ground while you exhale. Repeat three to five times.
Spine Stretch Forward
Start in a seated position with the feet slightly apart. With back very straight and abdominal muscles pulled in toward the spine, extend the arms straight out in front of you, parallel to the legs. Inhale deeply and then exhaling, reach for the toes slowly. Imagine rolling forward one vertebrae at a time. Do not touch the toes, simply reach above them. Then slowly roll back up to seated while inhaling. The entire time you are doing this exercise, abdominal muscles must remain pulled in toward the spine. Imagine a belt is around your waist and someone is behind you pulling your waist back as you lean forward.
Corkscrew
Lying flat on your back with your arms flat on the ground alongside your body, lift your feet off the ground and extend your legs straight up in the air. Pull your abdominal muscles down toward your spine, anchoring your hips to the ground. Squeeze your inner thighs together. Keep your calves and heels together and allow your toes to open up a little. Imagine your big toes are crayons and you are drawing circles on the ceiling with them. Circe your feet in one direction and then the other. Keep your hips anchored to the ground the entire time. Complete two to three sets of circles.
References
- "Pilates: Body in Motion"; Alycea Ungaro; 2002.
- Pilates Association of Canada: The History of the Pilates Method
