Rehabbing an ankle injury!

[Christenson26]

Hey guys, haven't posted in awhile! Before I get to the question I have some story time...

On November 28, 2011 I severely injured my ankle in a highschool wrestling match. At the time we just got x-Rays done to ensure my ankle wasn't broken so I could continue with my season. The x-Rays showed no fractures and I was diagnosed with a grade 2 sprain. My rehab at the time consisted of 1 month of physical therapy which mostly dealt with the massive amount of swelling in my ankle. After my 1 month I taped and braced the ankle for the rest of the season and continued with my life.

Fast forward almost 3 1/2 years later. My ankle has permanent swelling and chronic instability. (I roll it almost everyday) I decided it was time to go back to the doctor and have another look at it. This time we got an MRI done. I got the results of the MRI yesterday and the doctor says I have severed the ligaments on the outside of my ankle. He believes that with strength training the ligaments will grow back together in time. I've also been given another brace to stop my ankle from rolling. Which has been the major reason it hasn't healed.

So the question I'm wondering is if there are any exercises besides calf raises I can do to try and strengthen my muscles? If anyone has experience with this kind of injury I'd appreciate any advice!

 

[KimChee75]

I'd do stretches off a step, and stretch in all 4 directions PF,DF,INV,EV (up down turn foot in and out) Theraband exercises in all 4 directions also, we usually also use a wobble board for range of motion and strengthening as well as on a BAPS board. I'd do the wall stretch where you put your hands on the wall and one leg fwd and the other leg back. Get your foot up against the wall and stretch it that way too. Also work on single leg stance on the affected leg you can stand on a pillow to make it harder. Foot over a stool, pull back on the foot with a belt, all stretches 3x30 seconds-1 minute. Towel scunches, lay a towel out flat and scrunch it with your foot muscles. Step ups onto a box leading with the bad leg, and step ups from the side leading up with the bad leg. Wear your splint/AFO/immobilizer per your doctors orders.

You ligaments may scar down over time, which will make it less mobile and stiff, but more stable over time as long as you don't roll it more..

 

[kboxer7]

Big fan of using bands for rehab.

Try these out: (I'm sure you can find some pics easily online to help visualize if need be):
*Essentially flexing and abducting up, down and side to side.

1. Wrap a resistance band under and around the ball of your foot, hold the ends of the band with your hand and push your ankle down as far as you can and then back to the starting position.

2. Secure the band around a fixed object and then wrap the end over the top of your foot just below the toes. Start with your foot pointing down and pull your ankle up as far as you can.

3. Secure the band around an object facing the outer side of your ankle. Move your ankle down and in.

4. Secure te of the band around an object to the inside of your ankle and hold your foot relaxed. Bring your foot up and out, then back to resting.

 

[Gutterpump]

Great advice above^ Also look into "ankle flossing"

 

[NattyForLife]

I'd do stretches off a step, and stretch in all 4 directions PF,DF,INV,EV (up down turn foot in and out) Theraband exercises in all 4 directions also, we usually also use a wobble board for range of motion and strengthening as well as on a BAPS board. I'd do the wall stretch where you put your hands on the wall and one leg fwd and the other leg back. Get your foot up against the wall and stretch it that way too. Also work on single leg stance on the affected leg you can stand on a pillow to make it harder. Foot over a stool, pull back on the foot with a belt, all stretches 3x30 seconds-1 minute. Towel scunches, lay a towel out flat and scrunch it with your foot muscles. Step ups onto a box leading with the bad leg, and step ups from the side leading up with the bad leg. Wear your splint/AFO/immobilizer per your doctors orders.

You ligaments may scar down over time, which will make it less mobile and stiff, but more stable over time as long as you don't roll it more..

100% agree with this!