Let's talk about ankle sprains
So, a sprain to the ankle is an injury or damage to the ligaments. Typically, the most common area is on the outside of the ankle and you can get different grades of injury.
There’s three different grades:
- Grade 1 can take up to 2-3 weeks to completely heal.
- Grade 2 can take up to 4-6 weeks to completely heal.
- Grade 3 can take up to 12 weeks to completely heal.
Each of them presents slightly differently but the most important thing for all of them is to try and get your range of movement back, your balance and your strength so that you don’t develop any chronic issues in the future.
Here are some quick tips on how to fast track your progress onto your first pull up or chin up.
- Starting on a step or just jumping to the top of the pull up, holding the position and slowly lowering down, as slow and controlled as you can all the way to the bottom.
- Progress from taking 5 seconds going down, to taking 10 seconds, twice the amount of time, and more time and tension to strengthen all the muscles.
- Try to hold yourself at the very top. So, from the start try to pull yourself back up, even if you can’t just really try to pull yourself back up as you are slowly lowering down.
These are our top tips for progressing onto your first pull up or chin up.