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Question

What are some exercises that will help stretch out and redefine my ankle? I was in an accedient almost 2yrs ago and need advice on how to stretch it out...

Answer 1

I twisted my ankle really bad a couple of years ago. What I did was simple. Go up and down on your tippy toes without ever planting your foot all the way down on the floor. Not only did it help my ankle to recover it made my legs look awesome, and it helps your butt too. Balance yourself in the beginning by holding on to something. If it hurts stop. Try doing it while sitting if the standing position is painful. You are going to love the results.

Answer 2

You might try physical therapy. A physical therapist can give you exercises to help you and you may never need to go back as long as you continue to do your exercises. One thing you can get is those stretchy bands and do the "toe up/toe down" exercise with the resistance. A towel will help there, too if you can't procure a stretchy band. Then do the same bending the ankle in toward your other foot and out toward your other foot. Exercise it like that when you sitting in, for example, a waiting room or watching television. take every opportunity to work it. Work on your calf muscles too, as they help stabilize the ankle. Work your ankle in circles, both clockwise and counter clockwise. If you can get weights (such as ankle weights) you can hang them on your ankle or foot to give you resistance as you work up to it. Start small for a week or two and work up to more and more. Another exercise (for later) is to stand with your back against the wall with your knees bent slightly and you feet a short distance away from the wall. Slide your back down the wall, bending until your knees hit a 90 degree angle. Practice around with this "wall slide" until you feel some resistance from your ankle, but little pain. All of these will eventually "revive" your ankle. Also, practice consciously not favoring your other ankle. concentrate on using both. Good luck.

Answer 3

you were involved in an accident two years ago and you are asking for help after two years, you must have had some sort of medical help for some ankle injury , was your ankle broken and you had it fixed and its now giving you pain perhaps the injury has not healed , i think you should consult the same doctor who attended your ankle two years ago, sometimes something you thought healed and may not be healed, it really may be serious more than you think,
i hope nothing serious and i wish you good results, sometimes just soaking your tired feet in warn salt water is refreshing,but do you want to take a chance,

Answer 4

Put a heavy book, like a dictionary, on your tows with your foot pointed towards the wall and you on the floor. Do this for about 5 minutes at a time. Take care!

Answer 5

Try pointing your toe and stretching out your leg while squating but facing the other direction.

Answer 6

Yoga is really good, because they teach you all the best stretch exercises, and how to do them properly.

Answer 7

The ankle is a hard one. Why dont you talk to a physiotherapist? They should be able to give you good advice.

Answer 8

You need to ask a professional rehabilitation therapist.

Answer 9

Sit on your bum & grab your toes ... other than that I would say go for light walks & move up after that..... good luck

Answer 10

I don't know. I know that yoga is good for you though... but I'd ask your doctor if it's ok for you to be doing yoga.