I sprained my ankle playing basketball back in August have most of my ROM back but still occasional pain. I was hoping to get some tips on rehabbing my ankle with those bands or anything. I’m too poor to go to a physical therapist so, you know, any help would be great!
Hey, man. I sprained the crap out of my ankle (foot looked like a purple nerf ball) back in september. Insurance covered physical therapy, but honestly they didn’t do much you can’t do at home & I still don’t have full ROM back, & some lingering pain. Mostly sessions consisted of 10-15 minutes easy treadmill run, calf raises, standing on unstable surfaces ie-wobble boards & bosu balls(later with swinging a weight around differant plans) & stretching the hell out of it. The only part that will be hard to do at home will be the sweet massage by the hot intern. Good luck man, I literally feel your pain.
Sounds like yours was worse than mine! Thanks for the tips.
When I tore the ligaments in my ankles, the physio had me do wobbleboard work, and every day do 5x15 of turning my foot in, turning my foot out, and pulling the ball of my foot towards me. These were all performed against a band and sitting down. The last was 5x15 calf raises. I’ve also found skipping, particularily single leg skipping, beneficial once sufficient strength and stability returns.
single leg stability work is essential to rehabbing the strength you’ve lost.
As far as ROM and pain, it’s a toss up. Pain could be from scar tissue, adhesions, or misalignment of tendons/ligaments/bones from the sprain. Only real way to rule that out is x-ray/MRI.
Still, a good PT person will be able to see it pretty quickly too. I still don’t have my own full ROM back after 13 months! I still get pain in my posterior tibial tendon.
That’s life I guess. Stretch it until it hurts and then ice is my best recommendation since you can’t afford to get anything clinical done.
Hey thanks! I’ve been doing the ankle portion of the magnificent mobility 8 pretty much daily. I can definately feel some scar tissue built up on the outside of my ankle at the end of the tibia and it’s visually the only part that’s larger than my other ankle. I’m slowly progressing on my single leg squats depth wise. Much below parallel and I really lose my balance, I alse noticed incredible instability with single leg deadlifts. Seems like I’m on the right track though.