vtgirl Posted March 17, 2004 Posted March 17, 2004 I sprained my ankle a month ago. It's still slightly swollen and tender. Does anyone know any strengthening exercises? Also, what can I do to increase flexibility of the ankle....it's still kinda stiff. Quote
glacier Posted March 17, 2004 Posted March 17, 2004 The last time I sprained an ankle I got on a PT regimen of taping to support/tighten up the stretched ligaments, and balance excercizes to strengthen the joint and improve the proprioception to prevent overcompensatio and further injury. I'd suggest getting a referral for PT and going that route. Quote
fenderfour Posted March 17, 2004 Posted March 17, 2004 Talking to a PT is a good idea, but can be expensive if you don't have insurance. My PT recommended a bunch of stuff like walking in sand and balancing on the injured foot in addition to more traditional resistance based PT exercises. Quote
Jim Posted March 17, 2004 Posted March 17, 2004 While sitting extend you leg out, foot off the ground about a foot. The by moving your ankle, not your leg, trace A, B, C with your big toe repeatedly. Helps strengthen and with mobilty. Quote
Bronco Posted March 17, 2004 Posted March 17, 2004 Seems like I read some stuff about ankle strengthening here: http://www.bodyresults.com/index.asp  I had a pretty nice ankle sprain las fall and it took about 3 months before I was 100% recovered. Quote
forrest_m Posted March 18, 2004 Posted March 18, 2004 i sprained my ankle bad in 2001 about a month before going to patagonia, i went to the pt and was religious about doing the exercises. i went on my trip and had no problems carrying large packs over talus fields in the rain. Â mostly, they had me use a piece of surgical tubing tied off to a solid object to push and pull against, forward, back and sideways, the idea being to strengthen the muscles around the ankle (since you can't do much for the ligament in the short term). the other good exercise was to balance on the foot for up to 60 seconds. when this gets easy, close your eyes. finally, start turning your head from side to side, this removes all balance cues and really works out your ankle muscles. Quote
slothrop Posted March 18, 2004 Posted March 18, 2004 Yeah, definitely work on balance and strengthening the muscles so you don't reinjure it. After I sprained mine, I did lots of standing on one foot (leaning forward/back/left/right), hopping on one foot, hopping back and forth and side to side, writing the alphabet, walking on heels and tiptoes. Â I only needed to elevate and ice it for about a week, but I kept it wrapped for a month or so. I went back to bouldering in the gym in my hiking boots after three weeks. Â Just make sure you give your ankle some kind of daily workout. Elevate and ice it a bit when it gets sore. Quote
layton Posted March 18, 2004 Posted March 18, 2004 a month seems like a long time for the swelling to still be a problem. are you sure you didn't avulse or break anything??? Quote
vtgirl Posted March 18, 2004 Author Posted March 18, 2004 a month seems like a long time for the swelling to still be a problem. are you sure you didn't avulse or break anything??? I don't think I broke it...it's just a bit swollen. I've been skiing and climbing since the sprain so maybe I'm just aggrevating it and not letting the swelling go down. Quote
Thrill Posted March 20, 2004 Posted March 20, 2004 a month isnt a long time for a sprain. especially since you usually reinjure it quite easily. do the ABC's and ice religiously. Quote
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