In early Nov. I bent my left ankle in at a 90 degree angle. It is still significantly swollen, and I am jumping and possibly running the mile for track in the Spring. What are good excercises to strengthen it?
2006-12-27 05:16:33 · 6 answers · asked by Anonymous in Health ➔ General Health Care ➔ Injuries
Good Answer, but i am looking for a doctor right now, so that won't work.
2006-12-27 05:29:54 · update #1
If is still swollen, continue with the ice. You can do minor work, like putting a tennis ball under your foot and work it very slowly, remember you are still hurting and is swollen. Put the ball under the arch of the foot and go back & forth and around, the moment you feel pain, stop, ice it again, remember to ice before and after the exercise, you can do tip top exercise, going up and down on your toes, always holding on to something, of course. Then after all is better you can start strengthening the peroneal muscles...those muscles are the ones on the side of your leg.
Heres a site you might want to check...
Good luck and if it keeps getting worse, check with your Dr.♥♥♥
2006-12-28 01:55:47 · answer #1 · answered by ♥angltouch♥ 4 · 0⤊ 0⤋
If the injury wasn't significant and the ankle is now doing well, it is very important that you do "proprioception" exercises. These type of exercises not only strengthen, but improve your balance and co-ordination. For the ankle, exercises must be done in standing or they are useless. Stand on an exercise mat, or something like that (sofa cusions work really well). Start off with your feet shoulder width apart then gradually move them together, and eventually stand on one leg ( the bad one). While you are standing, lift weights with your arms one side at a time forwards and sideways. When you get good at this, do it with your eyes closed. These exercises help to prevent future ankle injuires by training your reaction time to uneven surfaces, which is really important with running type sports. Of course, you need to rule out any serious injury before you start any exercise regimen.
2006-12-27 14:41:35 · answer #2 · answered by FZO 2 · 0⤊ 0⤋
If you still have significant swelling, you still also probably have pain.
The swelling (inflammation) needs to be controlled for the ankle to heal. Thereafter, exercises will regain your range of motion, and then you can begin strengthening exercises to build up and tighten the injured tissues.
Use a Cold Compression Knee wrap to stop the pain and swelling, then start your exercises AFTER the pain and swelling go away. Usually about a week or two if you use the wrap about twice a day.
2006-12-27 14:53:01 · answer #3 · answered by twocoolinc 3 · 0⤊ 0⤋
I done a similar thing to myself once and broke it without realiising it. it will never be the strength it once done unless i stop walking for a long tme, mine did not heal properly because i never went to cast it and take pressure off it. you need to first lay off your foot for a little while, but the exercises you do with your feet while flying actually helps getting it into shape, the lift your toes and roll on to your heels and turning it in circles will help, just make sure you didnt break it.
2006-12-27 13:39:45 · answer #4 · answered by Ermmm 2 · 0⤊ 0⤋
Talk to your doctor about phsyical therapy and exercises you can do at home.
2006-12-27 13:23:44 · answer #5 · answered by aly 5 · 0⤊ 0⤋
ask your dr about rehab. they help give you exercices to do there and at home to help streathen the ankle.
2006-12-27 16:32:39 · answer #6 · answered by kittenlover_19712000 3 · 0⤊ 0⤋