Originally Posted by
Froman
I'm 11 weeks out from ankle surgery - peroneal dislocation and torn ligament - and I feel your pain. Apparently at 12 weeks, all the tendons/ligaments are almost completely healed (80%), but it takes another 12 weeks for full healing (100%). I'm still in a soft cast during the day, and an ankle brace at night. I've been going to the PT clinic once a week, but doing my PT everyday, and I can see progress each week. Keep stretching out your achilles tendon – I’m sure it feels like a steel rod right now, but stick with the stretching and you will slowly get more mobile. Here’s what I’m doing this week:
10 x 20 sec runners calf stretch (leg strait)
10 x 20 sec Achilles stretch (runners stretch with leg bent)
5 x 30 sec balance on one leg – injured ankle
5 x walk the length of my apartment with no brace on, focus on form (roll your foot when you walk, try not to drop your heel hard).
20 x walking motion – position your feet like you are half way through a walking step, and rock back and forth. Repeat with feet switched (its hard to describe in words)
20 x sit in a chair that rolls on the ground, feet a few inches apart, your good foot behind your bad foot. Roll the chair forward to stretch your bad ankle – keep both heels down on the ground the entire time.
20 x side to side range of motion– lying down, move your foot so the bottom of the foot tries to face the wall at your right, then move it to face the wall to your left.
20 x 5 sec heel raises. Stand on your tip-toes and hold for 5 sec.
15 min on a stationary bike per day
Hope that helps – and be patient – it takes time. Make sure you are seeing a good PT – someone that understands your goals and is helping you to get there.
Bookmarks