Ankle Injury Treatment

I already do the one where you sit with your leg out in front of you and put a towel around the bottom and pull towards you. I do another one where I sit with my feet on the floor and slide my foot back as far as I can and still keep the heel on the floor, then press the heel into the floor.

I’d like to know some other ones I can do to help strengthen my ankle.

Try this. Good luck
http://www.youtube.com/watch?v=_rXe0vcAy0o&feature=PlayList&p=0D63D12E9C3A3B8F&playnext_from=PL&playnext=1&index=15

im 32 and my left ankle was operated on last year to fix torn ligaments , i was supposed to do exercises on a sheet of paper to do at home to strengthen the ankle as part of the rehab but i lagged behind because i suffer with bad anxiety and get lethargic.

im out of my apartment a few times in the week and walk everywhere i go. i live on benifits but my plan is to save the funds up for a treadmill in my apartment , that i can use everyday.

im wanting to know , will the fact i stopped doing the exercises cause my ankle and long term problems after it was operated on last year ?

will i be ok with just going out of my flat a couple of days in the week, and walking that way until i can buy a treadmill ?

i also have to climb stairs to my apartment floor , so more exercise .

so would i be ok with not doing the strengthening exercises until i can buy the treadmill ?

Hi.
The first problem is your head, not the ankle.
When you are thinking with a bit more happiness and less anxiety the rest of you will get the benefit.
Mind and body are a team. They work together.
So cheer up. Many years ago I gave my children a few weeks to live, in my mind.
Life was awful…a total mess.
Now they are grown up, successful, happy, and one has a great family. growing up too. It was a struggle, but we won.
Thousands, tens of thousands, are just the same.
See…Nobody started using tomorrow yet…..on here. And the others.
http://uk.answers.yahoo.com/question/index;_ylt=AikvbOHue.aKCT.6BBJFSiUhBgx.;_ylv=3?qid=20100429150737AA95QwX&show=7#profile-info-gADm50CVaa . . . ..
So from today, make a deal with yourself…..hard I know, and most likely won’t be kept for a lot of the time, ( I know, I’ve been there) but every little bit of happy thinking you put into yourself and your body helps you along.
Then that ankle with it’s slow healing ligaments (they all are) is going to get the benefit too..
Eat well. Nothing heals without a good enough diet.
Tendons and ligaments don’t get much for a blood supply, so you need good circulation to help things along, and those exercises are not just to exercise the ligament. They are to help with circulation to get a repair kit to your ligament as well via the blood, the only delivery service that can do it.
Have a go at keeping up with them.
Lethargy makes more lethargy. Doing makes more doing.
Everything multiplies itself in this world.
Debt gives debt. Bank interest piling up leads to more of it, either way….for you or against you.
Rabbits make more rabbits. Making rabbits means getting rabbits to start with, however much lettuce you’ve got. Making more lettuce means getting lettuce seeds, however many rabbits you’ve got.
Happy makes more happy…misery makes more misery.
So have a go with that deal….every little helps. I know it’s not easy to do. I’ve been there. Now I’m captain of two sports teams. Small ones, but I’m doing something.
I’m back were I used to be, doing things and being happy.
I was a write off, like my daughters were, years ago. But I had to keep going for them and for me.
Live…and win. It can be done….slow and steady, a bit at a time.
Inspiration…from a girl in a chair…my daughter. And a great guy in a chair….Steven Hawking. Top answer.
http://uk.answers.yahoo.com/question/index;_ylt=AjC.aQ_RgXyXcpKFFcnFlXohBgx.;_ylv=3?qid=20100427171440AA0ZIA1&show=7#profile-info-tJErMsoiaa . . . . .
Be kind to yourself….rewards for good days….and try a bit of laughing. It’s good therapy.
Mind and body are a team…one helps the other, or sinks it.

Treadmills do what you can do yourself and they cost money. Personally I wouldn’t bother getting one.
On benefits…which I lived on for a while during our dark times….you have far higher priorities than that.
All my gym equipment is free, comes as buckets of stones or water, broom handles, chairs and tables, flights of stairs, my beloved bike…cycled on five continents so far… and me.
Keep that ligament warm, exercised but not strained, and well rested too. And well fed.

Here’s a tendon…same problem in effect. No over-straining it , but light exercise, enough rest, and a good diet.
http://uk.answers.yahoo.com/question/index;_ylt=AqX4JCirMQR6bQQ9QWDr2AMhBgx.;_ylv=3?qid=20100502134658AAkgyeW&show=7#profile-info-AhrWjOSZaa . . . . .
All the best.

7 weeks ago i slipped on ice and broke my leg. I broke my tibia and my fibula and had 2 pins put across, above the ankle, and a clamp. I want to be able to walk again and start physical therapy tuesday. I have been on crutches non-weight bearing for 7 weeks. Do they teach me to walk? Pain?

Physical therapy, I believe, would help you a lot with recovery. First, yes, they will help you with gait training. You must practice walking heel to toe and if you need support, you may have an ankle brace or some sort of assisted walking device such as a cane. In physical therapy, while learning how to walk properly again after knee surgery, my physical therapist would either give me a cane for support and have me walk back and forth across the room telling me what I was doing wrong such as not bending my knee or put me on the treadmill on very very slow not for speed or strength, but just to practice having a normal gait. Also, I did aquatic physical therapy because it takes the load off and helps to normalize your gait in an easier environment. They may also do e.stim on your muscles to send impulses to get them to contract since they will be really weak and will have shut down as a result of surgery. I had this both before and after my surgery to retrain my muscles. It’s uncomfortable like little electrical impulses, but I wouldn’t call it painful.

Being non-weight bearing for 7 weeks, your muscles in your legs and ankle will have atrophied a lot. It will feel unstable due to muscle loss and the muscles and other tissues will be tight and stiff. Stretching and range of motion exercises as guided by a physical therapy and the ones you are prescribed to do at home will help you with this. You will start with simple strengthening and flexibility exercises such as using a band, writing the alphabet with your toes, and straight leg raises. As you progress, you will work on balance exercises, strengthening with weights, and then, eventually, sport specific/ high level exercises if you plan to return to sports or an active lifestyle.

It will hurt, but it seems as though you have already experienced significant pain. They will try and minimize it, but if you stay within your comfort zone all the time, your body will get locked in there and not want to go out. It’s going to be uncomfortable to regain your flexibility and other functions as it’s new to your leg to experience these things and it has to readjust.

If pain becomes a big problem, inform your physical therapist as they have several modalities to help with pain. Also, my doctor recommended taking a pain pill 30 minutes before therapy. Always end with ice to help swelling which can lead to some pain relief.

Good Luck :]

i sprained it in september really bad and up tell now i would sprain it over and over almost every other month and i want it to get stronger. im starting to do rehab on it but is there anything else?

idk

Hi, I just fractured the growth plate in my ankle in a hockey game and i want to know if there are any good exercises or certain things i can do to help it heal better. Also, what does a fractured growth plate mean?

Thanks

It means the very ends of the long bones of your shin – both the knee area and the ankle area. Really really really protect that ankle with whatever wrap the doctor gave you. Make sure it is not too tight. You need a vitain supplement and extra protein. Do not reinjure that ankle. You could end up with one leg shorter than the other.

Last night we went into our first game play drill (twisting and turning) at football training and I woke up this morning with my ankle swollen and painful. I’d done the proper rehab and all since when I injured it 6months back. Is my ankle going to be like this forever or do I just need rest and time?

You need to rest and yes, it takes time for the ankle to heal properly. Because at exertion your ankle is painful and swollen, it could indicate that your ankle may not be completely healed.

I sprained my ankle the other day and tore 2 ligaments but I couldn’t get a time with a physical therapist for another week so I’m looking for some exercises to begin the rehab process before my first meeting.

http://orthopedics.about.com/cs/sprainsstrains/a/anklesprain_3.htm

xx

i injured my ankle pretty badly 6months ago and after rehab etc, im back at training. but when i woke this morning after training last night, my ankle is really sore. can i continue to train or should i see a physio? is this just normal pain that’ll go away after more training due me just not having done this much/type of training regularly?

I’m not a doctor, but it sounds to me like you might have over done it a little bit. So, yes, see a physio or your family doctor and take it a little easier on the training.

I am a basketball fanatic and I live to play. The problem is that after a certain amount of time of playing, my right ankle starts to KILL me. So bad that i might have to sit for the rest of the night. I’ve had a history of injuries on my right ankle. About 2 years ago I fractured my ankle and had to go to rehab for about a month or two. When I returned to playing I’ve sprained it a total of 3 times to this day. So my question is, Should I wear a brace?, I don’t mind adapting, and will it reduce the pain I feel?

Yes you definitely should!! The short term benefit of playing without a brace does not nearly equal the long term consequence of not wearing one. You do not want to make the injury even worse than it is. If you live basketball, you should definitely take it slow and wear that brace so you don’t jeopardize your future as a player.

Good Luck and Feel Better!

I sprained my ankle on Sunday, but the swelling has gone down a lot. I started walking on it with an ACE bandage wrapped around the ankle, but I was wondering if this is bad? I didn’t go to the doctor, because the swelling went down fairly quickly (1-2 days). I don’t have access to crutches so I’ve kinda been walking around on the heel of my sore foot. Walking on it isn’t painful, but my foot ends up swollen at the end of the day. Is walking on it a bad idea or am I okay to walk on it as long as it doesn’t hurt?

If you have a sprained ankle i would rest it, and probebly see an Orthopedic Doctor for this issue. You may have something else going on that could be worse. get an Xray and he will decide what you need after that