Kymberly Williams-Evans, MA and Alexandra Williams, MA
Dear Fun and Fit: K and A:
Hi, I’m 22 years old and sprained my ankle very badly a little over a month ago. For the last month I have been very good about not walking too much, but now I’m losing patience and need to figure out a way to get moving again. Furthermore, my wedding is in another month, and I need to get into bridezilla shape. I am encouraged to walk at the moment “just until it almost hurts” as the doc put it, but I’d like to know if there’s a way to strengthen the ankle and build myself up to doing more while lowering the risk of re-injury. I’m already doing your girly pushups! Thanks!
Julianna, Budapest, Hungary
K: If you are wanting to reach true Bridezilla status, you are already on the right path. Stay inactive, increase your frustration, lose more patience, and take out your stress, pain, and weight gain on those around you. Instead of saying “bum ankle,” pare down to just “bum” and mean your fiancé.
A: A true Bridezilla would claim that both ankles are sprained, and insist on being carried to all events. So you might just be a “Wanna-Willa-Zilla.”
K: Okay, fine, you can have some serious humorous advice. Given your pending wedding, focus on getting ready for that versus strengthening your ankle. Even with a sprain you have many workout options. Commit to a full strength training program: upper body, abs, lower body. Choose non- or low-weight bearing lower body exercises. For cardio, get into a pool or onto a bike. Then ride like the wind, Bridezilla! Cue up the Wicked Witch music from Wizard of Oz. You could also get onto low-impact cardio equipment such as a stationary bike, elliptical machine or rower. Avoid the treadmill or stairclimber for now.
A: Shouldn’t we tell her to avoid people for now too? I mean, it’s just a month until the wedding. Who wants to be around that? Any exercise suggestions we make are not medical advice, by the way. Make sure your doc or physical therapist approves of our winning ways before attempting bungee jumps or anything that “almost hurts.” With that in mind, I have lots of students who surf and skateboard, and I put them on wobble boards, discs, and the BOSU® to strengthen their ankles. Here is a link that describes some excellent exercises: bit.ly/9L28uP. You are required to print it out, decorate it with doilies and have all your wedding guests perform these exercises while your band plays, “Red Right Ankle” by the Decemberists. To prevent re-injury, you might want to find out about plantar flexion (bendy indoor plants), dorsi flexion (flipbooks about dolphins), inversion (a DVD you watch at home), and eversion (what I do when it comes to chores) bit.ly/9hEgDz. Why? So you can ask your physical therapist what your feet do and choose the right exercises for the future. You are planning an exciting future full of love, joy, candy, tip-toeing through the tulips, and a complete lack of spousal snoring, right?
K: Lastly, Fun and Fit are sorry you hurt your ankle so close to your big day. What a Bud-a Pest that must be!
A: The doc advised me to work with Kymberly “just until it almost hurts” and look how that turned out! Constant nagging pain. But don’t tell her that I call her that.
Dear Readers (and Bridezillas): What contributed to your pre-wedding stress? Have you had to deal with any Bridezillas? What are “girly” push-ups?