how do i strengthen a broken ankle after treatment?

Answer 1

Step ups are a great way to build up the strength in your legs.

You do not necessarily have to have a step up block.

Instead, you can improvise by using the stairs in your house or a bench.


STEP ONE




The key to doing step ups correctly is to get into a good rhythm.

Start the exercise by stepping on to the block or stair, leading with your left leg.


STEP TWO




Keeping the left foot on the block, step your right foot up onto the block.

Step back down, leading again with the left leg and bringing your right foot down to join it on the floor.

Keep this going for a minute and then try it again leading with your right leg.

I am rugby coach and the best way to strengthen a broken is this way.

Regards

Answer 2

This Site Might Help You.

RE:
how do i strengthen a broken ankle after treatment?

Answer 3

You need to get to the Dr. asap for an xray. that is the only way to know for sure. He will give you a walking boot for a sprain or a cast for a fracture. Get some ice on it right away and keep elevated. It could be a stress fracture but if you keep up how you are that can easily turn into a break then you will be in more trouble and take a lot longer to heal. If you want to get back in the game do something now. Good luck

Answer 4

I badly sprained my ankle about 3 weeks ago. I was in a hurry going down the stairs, lost my balance and landed on a bad side of my left foot, causing my left ankle to be stretched going on the inside. The first 48 hours were excruciating and the pain was un-believable. I've never had a serious ankle injury before.

So I immediately treated it using the RICE method. The following day, the bruising and swelling were so horrible. I found out that I got a second degree sprain and immediately panicked after that. I had a football game on that week and it been looking forward to it because I've been training for rt. I had teammates that had similar injuries and it took them months to fully recover, some of them stopped playing altogether. So I kinda had a short-term depression because I can't imagine myself not being able to run and play sports anymore.

Because I was so desperate to recover again, I contacted a lot of people that I know who do sports and asked them if they had similar injuries. One friend of mine, from the boy's football team in my university, told me about H.E.M. Ankle Rehab. I got a copy 4 days after I got injured. I immediately read and followed what was instructed and felt improvement on the first day. I was able to walk a bit, but I was in pain.

A couple of days after that, the swelling and bruising were subsid-ing significantly and on the fourth day, I was walking comfortably again. Although I've had felt a bit of stiffness, I continued doing what was instructed. My sister was surprised that I have recovered this fast. I told her about this book and was shocked on how effective the procedures were. I'm just so happy that this book was shared to me and how effective it is.

Heal your ankle fully & fast?

Answer 5

You can do your ABC. You draw the alphabet with your toes on the floor. The letters should be about 4-6 inches and concentrate on making the letters with out moving your leg to much. Another good exercise is a stationary bike with the seat as high as you can make it with out your foot leaving the peddle. It will help with your range of motion.
You can also call a Physical Therapy office for more ideas.





Peace

Answer 6

Visit your local sporting goods store. For about $20 (depending on your area) you can purchase a mini trampoline. Balance yourself on one foot, lift the other foot up (obviously). While on one foot, try to do squats, it'll take time. You can also just stand on that foot for a minute, then switch and repeat. If you have a partner, get a medicine ball, or any ball will do, and while on one foot, toss the ball back and forth to your partner for a minute, switch feet and repeat.

You can also do simple calf raises on a box, stairs, bench, etc. Extend all the way down, stretching the Achilles tendon, then all the way up contracting the calf muscle.

Answer 7

Mustard is a secret bulge-buster. The idea boosts your metabolism and increases natural ephadrine, the hormone that burns fat. According to Jeya Henry, professor of human nutrition from Oxford Brookes University, just a tablespoon within your food can reduce a flabby waist by 20 %!

Answer 8

Go bland. Plain, uncomplicated, unseasoned food such as prepared chicken, plain rice and a nude baked potato are nutritious but your palette will tire of these quickly, unlike salty moreish processed food, which keeps you snacking and piling around the pounds.

Answer 9

Warm side up please. Two eggs for breakfast surpasses a bagel with regards to managing your weight, says a written report from the International Journal associated with Obesity.

Answer 10

Chewing your food thoroughly is not going to make digestion easier, but will allow your body time to recognise when it's actually full, thus preventing overeating.