Ankle Strength Tips

Posted , 8 users are following.

This discussion has been locked due to a period of inactivity. Start a new discussion

I got my boot on almost two weeks ago, my dr. gave me the OK to take it off to sleep and to shower. He also said i can start trying to gain back mobility. Anybody have any tips on how to speed up the ankle movement? Im finallyyyyy allowed to start walking after 2 months (in my boot) on Friday. i take my boot off every time i sit on the couch or basically anytime im not in school and practice mobility. 

1 like, 14 replies

Report

14 Replies

  • Posted

    There are some really good videos on youtube that I used to start with making the alphabet with my toes, trying to pick up a cloth from the floor with your toes and some other ones. Try those I found they really helped.

     

    Report
  • Posted

    Dear Rit

    I found it helped to use every opportunity to wiggle and move me ankle bd toes and steadily muscle tone and movement improves.

    Good luck

    Richard

    Report
  • Posted

    I received my boot yesterday and tomorrow start physical therapy. I'm not sure what to expect in physical therapy. My ankle after 4 weeks is pretty stiff. How was your physical therapy and any advice you or anyone else could give 

    Report
    • Posted

      I was not assigned PT, my doctor just gave me some exercises to do. I'm still going to be in my boot for another 5 weeks but I take it off during any downtime. I was told to work my ankle till I could make a full circle. But mine is still extremely stiff even after 2 weeks of working at it. I get my hot tub hooked up tomorrow. I think the jets/hot water will really help.

      Report
  • Posted

    Rit,

    Congratulations on your awareness that you need to strengthen, stabilize, and restore function to your ankle post-injury. Ankle rehab is key in getting normal ankle function back as soon as possible, and reducing any chances that you might experience chronic ankle disability in years to come.

    There are lots of useful ankle exercise tips and how-to advice scattered throughout forum posts going way back in time. I'd suggest doing some research there. As mentioned elsewhere, YouTube and Internet are rich resources for ankle rehab exercises and treatments as well.

    If your insurance covers it, a professional physiotherapist can be a great ally in your rehab regimen. A competent PT will make sure you are doing exercises appropriately and in correct sequence so you avoid any further injury in process. A PT can also give you reassurance about pain management-- and how much pain is too much.

    Ankle rehab is usually not a flash in pan type of program. Depending on type of soft tissue damage that might have been sustained in injury you may need ongoing rehab for a long time to ensure treatment 'sticks' over the long haul.

    Best of luck to you.

    Report
  • Posted

    I read so where on here about not using hot tub until insision is 100% healed. Any baclteria can go through to bone. I used large basin with fresh warm salty water. 
    Report
    • Posted

      my incision is completely healed so im good to go for the hot tub. im currently working on trying to figure out how the get the stinging sensation reduced a little in the heal of my foot while i stand
      Report
    • Posted

      It takes a long time to recover from this injury. I was not prepared at all for what was to come. My heal still stings if I try to tip toe on it without support from other foot. As does insision scar. If I hold my foot in wrong way it stings like a b***h. I'm getting used to a new normal. 

      Report
  • Posted

    I fractured mine only 3 weeks ago.Had op to put plate & screws in 12 days later.I see consultant 2mrw for removal of stitches.Do you think the plaster will be replaced by a boot or is it too early ?

    Report
    • Posted

      Thank you for taking the time to answer me Kenneth,much apprecited
      Report
  • Posted

    I think the doctor will put you in a hard cast for about two weeks. after that he may allow wb and physical therapy depending on x-rays.
    Report
  • Posted

    Hi Rit, like Marion once my cast was off I did the 'alphabet' exercise and also the rotating my foot and rocking my foot side to side whilst keeping it on the ground. During my Physio  I also did the 'step' exercise. Put you foot straight and flat on a step and keeping your knee directly above your ankle bend your leg and push forward with your knee, it hurts and is difficult but I am begining to get more mobility. What helped me a lot also was pool walking, I just simply walked around the pool, no pain or limp in the water either. Obviously you must do what is pertinent to your injury.

    Recovery takes time, today 7 months after my accident I actually took my dog for a walk on my own, really nervous I thought the day would never come but despite being called Hop-Along by my dog walking friends I enjoyed my little hours walk, lol before the accident I would walk, or amble, the dog at least twice a day for a few hours.

    Hope it goes well for you.

     

    Report

Join this discussion or start a new one?

New discussion

Report as inappropriate

Thanks for your help!

We want the forums to be a useful resource for our users but it is important to remember that the forums are not moderated or reviewed by doctors and so you should not rely on opinions or advice given by other users in respect of any healthcare matters. Always speak to your doctor before acting and in cases of emergency seek appropriate medical assistance immediately. Use of the forums is subject to our Terms of Use and Privacy Policy and steps will be taken to remove posts identified as being in breach of those terms.

newnav-down newnav-up