milo wrote:Well silly me fell over last saturday and sprained my ancle and my knee. Does anyone know if I should not be excierising and if I should what kind can I do?
The most important thing you can do for yourself right now is seek the advice of your health care professional (doc, physio, chiro, osteopath, etc - your choice). That person can give you guidelines concerning contraindications to exercise for your specific injury. The main thing is to avoid long term compensations which can eventually lead to all sorts of aches and pains throughout your body. You can also continually cause little micro tears in the injured area by using it too much, too early, thus delaying the return to 100% health.
In general, don't do anything that causes pain to the injured area. If you consider a scale of Rate of Perceived Discomfort (RPE)
, where 0 is absolutely no pain and 10 is the worst pain you have ever felt, you should be keeping the injured area at a 0 during exercise. When healthy, you can generally go up to an RPE of 3 safely, but you don't want to aggravate inflamed tissues while they are healing.
Hope that helps.