Ankle Rehab Exercises

Balance and stability are important for any person that wants to maintain good health as well as prevent future injury. There are a number of exercises available that can ensure that you will achieve better balance and spinal stability, using rocker boards, wobble boards, balance boards, or vestibular discs. We will go over some of these exercises, but before you perform any of them, you should do this Pre- Ankle stabilization exercise for the rocker board, balance board, and wobble board. This simple exercise serves two purposes: the more specific purpose is to help rehabilitate injured ankes. Rehabilitating an ankle can be sped up quite a bit just by doing these exercises. The second, more broad, objective is to improve your balance and prepare you for more difficult and challenging balance and coordination exercises.

It is important that you become familiar with the use of these balance devices before going onto more complicated exercises. Without familiarity, you may fall or stumble while doing the more complex exercises and risk different injury.

Description: Before working with any rocker, wobble, or balance boards, doing a series of simple balance exercises on the ground will prepare you well for advancing to more difficult regimens. You should not be wearing shoes, particularly high heels, during any of the balance exercises. Not wearing shoes prevents you from stumbling and also allows your feet to “feel” where you are relative to gravity and the unsteady surface of the balance board. Find a corner in your home that is free of furnishings; the wall next to a door opening will work well unless, of course, if the door opens against where you are standing!. Stand facing the corner approximately 1 foot away from the corner and you’ll be ready to start.

Step One: Keeping your eyes open, place one hand on each wall and then stand on one foot on the floor.

Step Two: Pull your hands slightly back from the wall, but keep them up so you can catch yourself if you start to fall.

Step Three: Make sure that you hold your head sraight, looking forward. Do not look down.

Step Four: Alternate one leg with the other, trying to stand as long as you can with out needing to brace yourself.

Step Five: When you are able to stand for 1 minute or more without losing your balance, and without leaning against the wall, on each foot you are ready to move on to step 6
and subsequent, more difficult, exercises.

Step Six: Repeat above except this time close your eyes.

Step Seven: Once you have mastered the basic floor balancing exercises your are ready to move on to the boards.

(If you would like to see pictures of this exercise, please go to http://www.home-rehab-supply.com and click on the “Exercise Tips” section.)

Warning: Therapeutic exercises should not significantly increase pain during the exercise. Increased pain or symptoms could be a sign of a more serious condition and you should
consult your health care professional for guidance.

Frequently Asked Questions

  1. QUESTION:
    quickest way to heal a sprained ankle? and rehab exercises?
    Hi everyone i recently 1 week ago sprained my ankle ive just got of the crutches and i was wondering if anyone knew some good rehab exercises so i can get back to running training asap?

    • ANSWER:
      Once you sprain an ankle you are at an increased risk to reinjure. Please take some time to fully heal. Ask your doctor about physical therapy since they can help you with proper exercises for your specific condition and assist with returning to fully activity in a same manner.

  2. QUESTION:
    Broke right ankle, any suggestions on rehab exercises and financial assistance, wasn’t working when it happene
    I broke my ankle 6 weeks ago, what an ordeal the pain, the crutches, medical bills. Im currently unemployed and very anxious to get back to my job hunting, but I have to wear a boot and it’s difficult to drive, plus i don’t know any proper ankle rehab exercises also do you think i can get some type of disability to help pay the bills? HELP

    • ANSWER:
      Even people who are obviously permanently disabled can’t get disability without jumping through hoops for years. But here’s something to get you started on rehab:

      http://www.med.umich.edu/1libr/sma/sma_anklefrc_rex.htm

  3. QUESTION:
    rolled ankle rehab exercises/ suggestions?
    hi,
    i have rolled my same ankle numerously this year playing basketball, when i take off for a layup of this foot i cannot get “up” like i could and get a pain.. i did the RICE method but obviously this was in vein as its not fully recovered, its been about 5 months since i last did it, i only know of the calf raise exercise btw… many thankss…

    • ANSWER:
      You could have ripped your tendons away from your bone. No amount of exercise will ever repair that.

      You should get an xray and be looked at by a bone specialist if this is the case.

      Once you damage your tendons, muscles are the ony thing that hold your ankle firm so it doesn’t slip and slide. You need to strengthen the muscles so they support the bone. I’ve damaged mine enough times too that at this point arthritis starts to set into damaged joints like that if you don’t have them tended to properly when you injure them.

      They actually take a VERY LONG TIME to heal. I suggest an ankle support at all times.

      A therapist once told me to “write the alphabet out” with my toes, so “draw” the letters A, B, C, D, etc. by pointing your toes out and these will strengthen your ankles.

      Get a pilates rubber band and just do resistant moves with them. Hold ends in both hands, step on it, sit and just point your toe “pushing” the band. Stand on the edge of a stair on your toes and let your ankle drop and then step up on your toes. Be careful doing that one. If it hurts, don’t. Build up to that. It stretches your calves and strengthens your ankles/feet.

  4. QUESTION:
    Rehab exercises for ankle sprain?
    I’ve had a serious ankle sprain before 20 days and today I took off my protective boot and left my crutches.

    I can walk slowly but no way to run or rotate my ankle.

    My question is what are best muscle-strengthening, range of motion or any type of exercises that help to heal my ankle.

    I hurt my foot when I stepped on other players foot when playing my high school basketball game.

    Any help would be great!

    • ANSWER:
      It takes six weeks for an ankle sprain to heal completely. Anything short of that is just praying. Ligaments are like tendons and they take six weeks to heal. It’s just the way our bodies are. If you decide to play without any ankle support then you’ll end up with another ankle sprain real soon. Then your ankle wont heal and you’ll end up with an weak ankle. There are some ankle exercises to do but you should wait to do them.

  5. QUESTION:
    What are some good rehab exercises to do when you have a sprained ankle?

    • ANSWER:
      Hey Daniel -

      It depends on the severity and stage of healing you’re in:

      Acute – (Hot, swollen, generally angry ankle. Usually lasts in this stage for 24-72 hours if you’re nice to it:) – Tensor it, stay off it + do little ankle pumps (foot up and down to encourage the fluid to move out of it).

      Subacute- (Swellings gone down but it’s still sore. Usually lasts from the 3 to 5 day mark). Gradually increase the amount of time you’re on it (but don’t piss it off). Range of motion exercises i.e. spelling out the alphabet with your foot.

      Post Subacute (No swelling or pain with gentle walking): The tissue is starting to heal so work on gently increasing your walking distances until your back to normal (do this before you try running!). Work on proprioceptive stuff like standing on the injured leg only (like a stork) – attempting to improve stability.

      If you’re young and nice to your ankle it should heal up pretty well. Some of the ligament damage may be permanent which just means your more prone to reinjurying it down the road. You may want to look into a brace/shoe with good ankle support to avoid that.

      Good luck and happy rehabing.

      Ju.

  6. QUESTION:
    Post ANKLE fracture.WHAT EXERCISES should I do to help rehab?
    I had a tibia end small fracture 4 weeks ago. Incidentally I got a dvt of the same leg and now I am on heparin. The plaster was removed 3 days ago and I wonder what kind of exercises should I do to help the rehab of the ankle

    • ANSWER:
      Were you not put in touch with a physio when cast was removed? Writing the alphabet with the affected foot in warm water (bath is a good place) stops the ligamens and tendons from seizing up.

  7. QUESTION:
    Rehab stretches / exercises for sprained ankle?
    I already do the one where you sit with your leg out in front of you and put a towel around the bottom and pull towards you. I do another one where I sit with my feet on the floor and slide my foot back as far as I can and still keep the heel on the floor, then press the heel into the floor.

    I’d like to know some other ones I can do to help strengthen my ankle.

    • ANSWER:
      Try this. Good luck

  8. QUESTION:
    how to reduce swelling for ankle sprain?
    i sprained my ankle like 2 weeks ago and after a week, i thought it was better and started playing basketball again. But, i tweaked my ankle again and now a week later, the ankle is still swollen. It doesnt hurt when i walk or run but when i try to extend it, it hurts a little bit. I tried icing it but i heard to do rehab exercises so i tried those. But some say that i should compress it with tape? so what should i do? compress the ankle or rehab exercises?

    • ANSWER:

  9. QUESTION:
    when should I start doing ankle recovery exercises?
    I sprained my ankle about an hour ago playing basketball and there was definitely a pop but no swelling at point of injury and still no swelling but and I’m currently doing the rice treatment. Last time I sprained my other ankle and it swelled so i waited a couple days before doing rehab, but there was no swelling this time. Can I go straight into doing range of motion exercises and such right now.
    I want to be back on the court as soon as possible

    • ANSWER:
      The pop is typically not a good sign, however, as long as there is not pain, there is no reason to stop your regular routine.

  10. QUESTION:
    do i begin rehab for a sprained ankle only if it is no longer swollen?
    i sprained my ankle last week, and i iced, elevated, and wrapped it, but because of some bball games, i didn’t really rest it that much and its still a LITTLE bit swollen but there is still no pain when i jump or move or run. Should i begin the rehab now, or due to a bad recovery week, should i rest for a week then do the exercises for rehab?

    • ANSWER:
      Congratulations. You did everything right, so far. (Except for the bball.) Most patients try to rush things along, and so end up aggravating the initial injury.

      Now, if there is no pain with activities, then you can begin the rehab exercises. The general rule to follow is: if the pain returns and gets steadily worse, stop. If there is no pain, or if there is some pain, BUT IT DOES NOT GET ANY WORSE WITH EXERCISE, then you may continue. That’s what we mean when we tell our patients to “listen to your body.”

  11. QUESTION:
    My ankle pops (it doesn’t hurt) when I do rehabilitation exercises for my ankle. Why does it do this?
    It just has a loud pop that doesn’t hurt, and I don’t know why it happens…. It just started after I started doing my rehab exercises, like bending my knee in front of the wall, pushing my foot against the wall, etc.

    • ANSWER:
      Its just your ligaments snapping. Take glucosamine/chondroitin, 1500 mg./day, and in about a week you will no longer “pop”.

  12. QUESTION:
    Severe Ankle Sprain Rehabilitation Questions: Should I wear Ankle Brace during exercise/rehab?
    Hi everyone. Well, school’s starting in a few days, August 8, to be precise, and I sustained an ankle sprain July 10. Right now, I can walk with and without the brace, but no running. First on 7/17, I went on to the doctor after 7 days of the RICE technique, and got a brace so I could rest and go on crutches. I took the painkiller Ibuprofen. Subsequently, on July 24, after seeing my doctor yet again, he showed me that I could walk, and needed to commence walking around the house to build strength. No more medicine. It’s been a while, and I have done exercises, like the one where you extend your toe and then bring it back or make it point toward the ceiling, and the one where you stand on one foot for 30 seconds. I did the towel one for a while, but right now, I’m not sure if I’m supposed to have my ankle brace on while I do the exercises. I usually wear a big sneaker to fit my ankle brace inside, and do the exercises. Also, I have a note that says that I can’t run until September.

    • ANSWER:
      Since you already have a note that says you can’t run until september then definitely don’t run until then. As for other exercise I would ask the doctor to be certain what is safe in your situation.

      Mainly I would warn you against trying to do too much too quickly, I had a severe sprain in the year 2000 – was on crutches and a brace. Several times I felt I would be able to bear some weight without my brace and ended up reinjuring my ankle. In my case I didn’t feel I was pushing myself too much, each attempt was after over a month of wearing the brace so I felt that was more than enough time, but I was wrong..

      Because of my impatience and continued attempts to walk too soon I now have quite a bit of scar tissue in my ankle, it is easy to feel when you touch my ankle and the ankle puffs out in appearance from the excess tissue.. It is 7 years later and I still am not able to run on my ankle and don’t know if I ever will be.. The tissue is compromised because of the scar tissue and it retears very easily, when I try to jog or run my ankle gives out and buckles to the side retearing the tissue. I have been in physical therapy for years and while I have made progress still cannot do what I used to be able to do without reinjury.

      I tell you my story because I want you to know just how serious a sprain can become and how it can affect you well into your future if it is not handled properly, my hope is that you never have to face the difficulties I have and can learn from my mistakes lol – hope it’s lots better soon hun :)

  13. QUESTION:
    What can I do to heal my ankle sprain faster?
    Last Sunday, so 2 days ago, I sprained my ankle while playing soccer.It was swollen but not that badly. I’m pretty sure I sprained it because i couldn’t walk on it for the first day at all and it still slightly hurts. The next day, Monday, i could walk better but i was, and still am, limping a little and it hurts if i try to walk normally. I’ve iced and compressed it. What else should i do to help fully heal my ankle and have it heal faster than the old Rest Ice Compress Elevate technique? Are there any ankle exercises? There was a program, H.E.M., i saw on Youtube that you had to download but supposedly had good ankle rehab exercises. The program cost money though so i decided not to do that. I have 2 soccer games this Saturday and I really want my ankle to be healed by then so i can play. I got some x-rays yesterday but my doctor still needs to call to give me the results. Any suggestions? Exercises?
    THANKS

    • ANSWER:
      Ice it (15 minutes)
      Take it off and rest it (10 minutes)
      Heating pad on sprain (15 minutes)
      Repeat (as long as you want)

      Make sure it gets enough rest.

  14. QUESTION:
    What are some physical therapy exercises I can do for a sprained ankle?
    I sprained my ankle the other day and tore 2 ligaments but I couldn’t get a time with a physical therapist for another week so I’m looking for some exercises to begin the rehab process before my first meeting.

    • ANSWER:

      http://orthopedics.about.com/cs/sprainsstrains/a/anklesprain_3.htm

      xx

  15. QUESTION:
    Ankle rehab and ice skating?
    I sprained my ankle a bit more than a week ago, and now it’s no longer swollen, and I can bear weight on it. I can’t jump and run with it, but I can walk normally, and I’m sure I can skate normally too (no tricks obviously).

    I’m not a good figure skater, but I’m okay enough that I’m sure I won’t trip or fall if I don’t try anything risky (meaning all I do is skate forwards and stop safely, no tricks at all or I have a risk of tripping).

    I’m a serious tennis player, but obviously can’t train normally right now (in fact I can only hit while standing still or taking teeny steps, so yeah…) I was thinking ice skating would be good exercise, and also may help my ankle. I’ve heard of some people using skating as ankle rehab but am not sure if it helps other than by being good exercise.

    So do you have any suggestions on what I should do if I go ice skating, like if there’s anything specific I should focus on to help my ankle. If not I’ll just circle around the rink for exercise.

    Oh, and also, if you know…I know it will be weird for a school-aged girl to go ice skating in the middle of a weekday. Will there be other people there who aren’t very good…or is everyone at a public skating session on a work/school day usually a serious figure skater or hockey player? Because that would be really awkward if I was the only one who didn’t know how to skate well!

    Thanks, the more detail the better!

    • ANSWER:
      Firstly, as far as I’m aware, public sessions are usually very quiet during school time when there are no kids skating and no adults necessary to supervise children. I’ve found often that speed skating, ice hockey and figure skating are banned during public sessions, though ice stewards and rink staff may make exceptions when the ice is quiet and they trust the skater to keep safe.

      I honestly think that ice skating to help your ankle is unnecessary. I think resting it and doing periodic ankle exercises would be your best bet as trying to do sports (even carefully) could extend the time it takes to fully heal. Ankle exercises consist of putting your leg straight out in front of you and circling your foot, drawing the alphabet with your toes in the air and flexing your toes. Balancing on one foot (the injured one) and trying to stand on your tip toes are also highly recommended exercises. Doing these exercises a couple of times a day along with some good rest is proven to help your sprain heal quickly yet keep your ankle flexible and strong.

      If you decide to go skating, think about these exercises as you skate. As long as their is not much pain, there would be no trouble going skating if you promise to yourself that you won’t get tempted and end up doing lots of different moves. But I think being patient is the fastest and most effective route to recovery, then, when you are finally back to your best, you can throw yourself back into tennis and skating!

      I hope this helped!

  16. QUESTION:
    Exercises to rehabilitate my ankle?
    I broke my ankle a few months back, my Dr didn’t require me to go to rehab since I do not have insurance, but gave me some exercises to do at home. Does anyone have any other ideas?

    • ANSWER:
      your dr. is correct, follow his advise or you will end up with very weak ankles that resprain easily. even a misstep could put you on crutches for weeks. i know cause it happened to me. the good news is it’s never too late to start them and strengthen your ankle. i finally did it 3 years later and am glad i did. so go for it! learn from my mistake on this and make your mistakes in another area, you’ll be glad you did.

  17. QUESTION:
    I had an ankle injury years ago and I need to know why it still hurts?
    I hurt my ankle back in 1999 playing basketball, I sprained it really bad, my whole foot was swollen, it was my right foot. Now it’s 2006, I’m playing basketball like I always do still, and I’m just wondering why it still feels funny. O.K. when I try to do a heel raise and it feels as if there’s not enough strength in my ankle. Even to this day it feels like that when over the years I’ve done so much walking and other activities I should have already regained strength in the back of my heel where the achilles tendon is. It doesn’t feel strong at all, is there a possiblity that I’ve injured something that I can never get the strength back in it or is there rehab or some exercises I can do to get the strength back if possible?

    • ANSWER:
      There is a slight chance that you tore a ligament and it healed improperly. This creates a problem, because if this is the case, the reason you are still having problems is because scare tissue has formed around the injury. You should get that checked out ASAP, surgery may be needed.

  18. QUESTION:
    Use of Muscle Stim for calf atrophy (ankle sprain)?
    I’m looking for experienced feedback from actual EMS users or medical professionals. Last time I asked a similar question, I got a nasty response to use a vibrator…

    I’ve been recovering from an ankle sprain (standard lateral roll) for several months. Doctors finally got the okay to run a bone scan and MRI and diagnosed it as a cuboid fracture. So, I’ve been off the leg for nearly 5 months and have extensive atrophy from hip to calf. I started with a calf diameter of 16.5″ and am now below 13″.

    I’ve seen electronic muscle stimulation used for muscle atrophy on the quad during ACL rehab but can’t find any research or documentation for using EMS on the calf. I’ve used the EMS on my quad with impressive results. I’m still looking for electrode placements on the calf and surrounding muscles.

    Does anyone have experience on using EMS on the calf and local support muscles (peroneus longus, tibialis anterior)? I was put off by my physical therapist who reported that EMS use wasn’t productive without accompanying rehab exercise. I have a research background and can say he is probably right because there is little to no published research on EMS on calf muscle atrophy.

    I am now into rehab’ing the ankle and foot. Basic strengthening and ROM exercises and want to include EMS.

    I have a quad channel EMS/TENS unit that I want to use in my rehab and future workouts

    Any experience or advice would be appreciated. Websites, clinical studies?

    Information on placement of electrodes?

    Has anyone used TENS for ankle and foot pain?

    Any feedback or advice?

    • ANSWER:
      Yes, these devices can be very helpful in rehabing muscles.
      The trainer at the school has two and uses them for sports injuries daily.
      he has done so for about 5 years so if it were not useful he would have stopped.
      Try to get into a swimming pool and run in deep water, so you do not touch the bottom of the pool.
      This is a very good exercise for your cardiovascular system and your legs, while not harming your fracture.

  19. QUESTION:
    Is my ankle sprain ready for rehab?
    About 5 weeks ago, I sprained my ankle (2nd degree) and had a very small fracture. I wore a boot and did the elevating thing with ice for a while too. The doctor told me I could start putting weight on my ankle with the boot and start doing exercises to get the flexibility and strength back. My ankle is very stiff still. I can bend my ankle slightly up and down, and move my toes a lot, but whenever I try to move it as much as my other ankle, it just starts to feel like it is too stiff and I”m going to pull something. I’m only supposed to be doing exercise that involve vertical rotation, nothing from side to side yet, but I’m scared because it feels like if I move it too much up or down it is going to get messed up again somehow. I can put a decent amount of my body weight on my ankle with the boot and it doesn’t hurt anymore. Still some slight pain when I put too much weight though. What should I do? Is my ankle too stiff from the lack of movement…is it normal that it feels like it does? Should I do therapy?

    • ANSWER:
      If you don’t trust your doctor, then go to another one for a second opinion. Also see your physical therapist about it.

      No one can tell you if you’re ready. We can’t examine you, run tests or look at your medical records. The internet isn’t for medical diagnosis.

      Talk to your doctor about this…if you want another opinion, get one. Physical therapy isn’t easy and it isn’t pain-free.

  20. QUESTION:
    ankle sprain rehab??????
    during ankle sprain healing after a few months is it ok to exercise if it makes it sore, cause i’ve hear no with pain but what if it makes it sore?

    • ANSWER:
      If it makes it sore be very careful. Maybe cut back a little on the exercise. Go slowly. Check here.

      http://orthopedics.about.com/cs/sprainsstrains/a/anklesprain.htm

  21. QUESTION:
    I injured my ankle 3 weeks ago… can I play basketball on it?
    I sprained my ankle a bit over 3 weeks ago, and I want to know if I can play basketball and soccer on it. I don’t think the sprain was that bad I was never in crunches (although I should have). The first two days I limped heavily and I iced and wrapped it with an ace bandage. There was lots of swelling. On around the fourth day I was able to walk almost normally again with little pain, but I could not run or jump. Almost 2 weeks ago I purchased a book called “HEM Ankle Rehab.” It is full of exercises and tips to help heal my ankle faster. In the book it said that icing was useless after the first 48 hours so I stopped. It said compression was not necessary either. I just did the exercises and the hydrotherapy and a bit of massaging. The pain has decreased greatly, but there is still some. I began to play lightly a week ago, and I played in my 3 soccer games. There was no noticeable large amount of pain, until after the game. I began playing as hard as I could recently, and still do not notice any unbearable pain. I actually hardly notice anything. Ive been practicing to get my basketball rhythm back recently because previous to this injury I had a knee injury called “Osgood Schlatter Disease.” I was not able to play for 2 months. I want to know if my ankle will be able to heal if I keep playing on it. It is very hard for me not to play, I cannot resist watching my team lose. Please help me!!

    • ANSWER:
      Well, I have sprained my ankle 2 times, and it heals very quickly if i’m on my feel a lot.. and it heals in about 3-4 days. I am 100% positive that you will be able to play sports! But, if you still have a little bit of pain then go for a walk or a jog. If you stay on your feet you will be fine.

  22. QUESTION:
    How can I rehab my broken ankle myself?
    So I broke my ankle in three places , and I’m about to get my cast off after 2 months. I’ve been NWB all this time, and I’ll be partial weightbearing in a boot for prolly a month. Should I start trying to pedal a atationary bike and stuff like that? I dont have insurance and I dont want to have to pay for a physical therapist.I already owe plenty for the cast and the surgery and all that. My boyfriend says he just did exercises on his own after he got the cast off his broken leg. What do you think?

    • ANSWER:

  23. QUESTION:
    Can someone help me with rehab for my ankle?
    I had an avulsion fracture of the right lateral malleous. I can’t afford to go to a physio or for rehab, I have had a bad year health wise, it could stem from the foot, I suppose. Originally the bone did not grow back, I had a nonunion, bone grew back in week 10, it is now week 13, I can feel that I am ready to start small exercises. I had very bad flu at the end of week 10 and then a terrible stomach virus in week 11. In this year alone I have been more sickly than I have been in ten years. So therefore there are no more funds for any more medical mayhem! Please help :) thanks.

    • ANSWER:

  24. QUESTION:
    What rehab can I do to make my ankel/foot stronger?
    A couple of months ago I injured my right ankle area.
    The ligaments were all messed up, torn, stretched, and the whole ankle has been swollen since.
    I’ve been to the doctor several times since and they gave me and brace and boot to use.
    I just stopped wearing the boot and now i’m only using the brace.
    I began working out again(training for basketball) and it was looking fine, but after it was really swollen?
    I have ice on it right now and everything

    But I need to know some rehab exercises to do to help me get back in shape and strengthen my ankle
    Thanks!

    • ANSWER:
      My son did the same thing late last year & he was told by his orthopaedic specialist to swim as its non-weightbearing & to use thermal ankle supports to help improve circulation which have helped heaps.

  25. QUESTION:
    ankle sprain need help getting 100 percent again?
    so i sprained my ankle about a year ago, it wasnt very bad but i never fully healed i was back playing basketball two days later. over time ive had about 3 sprains on my right foot and 2 on my left. i realize that this is accumulating damage. my right ankle is kinda swollen right now from a sprain a few months ago, however it is not much and it does not hurt to jump or run or make cutting motions. However, i am afraid my ankle is still affecting my vertical which has decreased. should i just rest about a week or so and constantly ice it or what? i ice it sometimes but it doesnt seem to do much, almost as if the swollenness is like stuck inside or somethin( if dat even make sense). Also should i do rehab exercises or what? and when? i heard to do them as long as it doesnt hurt to walk is dat true? please help thanks alot

    • ANSWER:
      i’ve sprained my ankles multiple times, and i broke it last year. (and i know what you mean about it being continually swollen because 14 months later my ankle is STILL swollen)

      i suggest that you wear a brace as often as possible. i play tennis and techinically i should wear it everytime i play, but i only wear it during matches which helps.

      also ice and elevate your ankle after you play. (this really doesn’t seem to work for me either, but i still do because doctors like swear by it)

      also you should try strengthening your ankle by doing stretches.
      everyday make 50 circles with your ankles. when you circle really exagerrate the motion if that makes sense. then spell out the alphabet in capital letter. these simple stretches will REALLY help strengthen your ankles. also if you have a trampoline (mini trampolines are the best) jump on one foot at a time for two minutes.

      those were all the different thing they had me do in therapy, so you could go to therapy, but it will basically just be that.

      that’s about all i know doing, and unfortunently once you’ve sprained your ankle the ligaments are permanently stretched and will always be more prone to spraining again. which is why wearing a brace is a good idea.

      also, taking a week long break would be beneficial, but it won’t improve everything. likes it’s not at all something you had better do or anything.

      good luck! and i feel your pain :[

  26. QUESTION:
    Grade 2 ankle sprain, with deltoid ligament, keep immobile?
    I sprained my ankle Sat afternoon -went to the dr on Sunday. I have a grade 2 sprain which also involved my deltoid ligament. From what I’ve researched, the deltoid can take twice as long to heal as a regular sprain. Sigh..

    I am wearing a huge air brace and am returning to the doctor on Friday. This brace keeps the ankle from moving too much. I am bearing weight on it now. I am wearing it to bed as well due to the deltoid ligament.

    Any idea how long I will be wearing the brace? How long until I can do rehab exercises? I will get more info later this week, but for now I am very curious!

    • ANSWER:
      I agree with the answer before mine, also it is very important that you keep it elevated due to the swelling. This will take a while, don’t push it or walk on it when it doesnt hurt due to pain meds, it could def. make the injury worse.

      dori

  27. QUESTION:
    I still can’t fully extend my ankle?
    I had a grade 3 ankle sprain about 8 weeks ago. I needed crutches for about the first 2 weeks. The bruising was obviously bad but not as bad as some of the pics i googled. The swelling was terrible and in fact is still a tad swelled. My vertical is down about 9 inches cuz i can’t fully extend it on a jump but most of the other activities are 95% back to normal cuz i’ve been doing alot of rehab exercises. What can I do to lessen this swelling besides ice and elevation which i try to do 1-2 times everyday for 20ish min.?

    • ANSWER:
      you may need to see a doctor and get some physical therapy. You did not listen to your doctor’s advice. So, what is the use of anyone advising you further?
      You are suffering for over 2 months and it will go on just because you could not hold for a few more days. You have really messed up. Now only thing you can do is call back the doctor, be truthful about your behavior and see if he advises you to see an orthopedic specialist. Whatever they say, hopefully you will follow to the word.

  28. QUESTION:
    Why can’t I fully extend my ankle yet?
    I had a grade 3 ankle sprain about 8 weeks ago. I needed crutches for about the first 2 weeks. The bruising was obviously bad but not as bad as some of the pics i googled. The swelling was terrible and in fact is still a tad swelled. My vertical is down about 9 inches cuz i can’t fully extend it on a jump but most of the other activities are 95% back to normal cuz i’ve been doing alot of rehab exercises. What can I do to lessen this swelling besides ice and elevation which i try to do 1-2 times everyday for 20ish min.?

    • ANSWER:
      Swelling in the ankle often makes the ankle stiff and immobile after a severe sprain. With the right treatment most ankle sprains have less swelling and less pain within a couple of months. Particularly with rehab. Sometimes it is necessary to add massage, compressive therapy or contrast baths, to further reduce the swelling.

      In many cases ankle sprains have continued swelling as the day progresses. If you check the ankle in the morning and then it check it at the end of the day, it might be more swollen at the end of the day. Wearing an Ace wrap of compression stocking can sometimes help ankle sprain patients to prevent this, but you should check with your treating doctor.

      Swelling is generally a bad thing 2 months out. If the ankle is swollen all of the time, there is a risk of developing scar tissue called “adhesion” by ankle surgeons. If you get adhesions that limit motion in the ankle joint, it might lead to ankle surgery down the road.

      In my practice I answer these sorts of follow-up questions by email. Because you aren’t my patient, I couldn’t know your history or advise you on what would be the best treatment for you. Talk to your treating physician to get the best solution for your current circumstances based on your injury and past medical history. In the age of electronic communications, many doctors will now just answer these sorts of questions by email. That way you don’t have to waste any time hobbling to the doctor’s office.

      Dr. Christopher Segler
      Ankle Sprain Specialist, San Francisco CA

  29. QUESTION:
    How to rehab fractured growth plate?
    Hi, I just fractured the growth plate in my ankle in a hockey game and i want to know if there are any good exercises or certain things i can do to help it heal better. Also, what does a fractured growth plate mean?

    Thanks

    • ANSWER:
      It means the very ends of the long bones of your shin – both the knee area and the ankle area. Really really really protect that ankle with whatever wrap the doctor gave you. Make sure it is not too tight. You need a vitain supplement and extra protein. Do not reinjure that ankle. You could end up with one leg shorter than the other.

  30. QUESTION:
    ankle still swollen, and its been almost a week and half?
    i sprained my ankle a week and a half ago and its still kinda swollen.
    first couple days i did the RICE and slowly did rehab on it on my own doing range of motion and balance exercises. i can walk perfectly with no pain, i can LIGHT jog. will the swelling go away if i continue to do range of motion exercises, ice it, and rest it? i can do circles with the foot without it hurting, but its still swollen. opinions?
    it feels like the range, the pressure i can put on the foot is getting better daily.

    • ANSWER:
      Depending on how bad the sprain is really. You might have jacked up a growth plate or pulled a tendon. Personally I would have a doc. take a look just to make sure. But at the very least keep the ice on it and range of motion exercises.

  31. QUESTION:
    can anyone help with this question about my ankle?
    im 32 and my left ankle was operated on last year to fix torn ligaments , i was supposed to do exercises on a sheet of paper to do at home to strengthen the ankle as part of the rehab but i lagged behind because i suffer with bad anxiety and get lethargic.

    im out of my apartment a few times in the week and walk everywhere i go. i live on benifits but my plan is to save the funds up for a treadmill in my apartment , that i can use everyday.

    im wanting to know , will the fact i stopped doing the exercises cause my ankle and long term problems after it was operated on last year ?

    will i be ok with just going out of my flat a couple of days in the week, and walking that way until i can buy a treadmill ?

    i also have to climb stairs to my apartment floor , so more exercise .

    so would i be ok with not doing the strengthening exercises until i can buy the treadmill ?

    • ANSWER:
      Hi.
      The first problem is your head, not the ankle.
      When you are thinking with a bit more happiness and less anxiety the rest of you will get the benefit.
      Mind and body are a team. They work together.
      So cheer up. Many years ago I gave my children a few weeks to live, in my mind.
      Life was awful…a total mess.
      Now they are grown up, successful, happy, and one has a great family. growing up too. It was a struggle, but we won.
      Thousands, tens of thousands, are just the same.
      See…Nobody started using tomorrow yet…..on here. And the others.
      http://uk.answers.yahoo.com/question/index;_ylt=AikvbOHue.aKCT.6BBJFSiUhBgx.;_ylv=3?qid=20100429150737AA95QwX&show=7#profile-info-gADm50CVaa . . . ..
      So from today, make a deal with yourself…..hard I know, and most likely won’t be kept for a lot of the time, ( I know, I’ve been there) but every little bit of happy thinking you put into yourself and your body helps you along.
      Then that ankle with it’s slow healing ligaments (they all are) is going to get the benefit too..
      Eat well. Nothing heals without a good enough diet.
      Tendons and ligaments don’t get much for a blood supply, so you need good circulation to help things along, and those exercises are not just to exercise the ligament. They are to help with circulation to get a repair kit to your ligament as well via the blood, the only delivery service that can do it.
      Have a go at keeping up with them.
      Lethargy makes more lethargy. Doing makes more doing.
      Everything multiplies itself in this world.
      Debt gives debt. Bank interest piling up leads to more of it, either way….for you or against you.
      Rabbits make more rabbits. Making rabbits means getting rabbits to start with, however much lettuce you’ve got. Making more lettuce means getting lettuce seeds, however many rabbits you’ve got.
      Happy makes more happy…misery makes more misery.
      So have a go with that deal….every little helps. I know it’s not easy to do. I’ve been there. Now I’m captain of two sports teams. Small ones, but I’m doing something.
      I’m back were I used to be, doing things and being happy.
      I was a write off, like my daughters were, years ago. But I had to keep going for them and for me.
      Live…and win. It can be done….slow and steady, a bit at a time.
      Inspiration…from a girl in a chair…my daughter. And a great guy in a chair….Steven Hawking. Top answer.
      http://uk.answers.yahoo.com/question/index;_ylt=AjC.aQ_RgXyXcpKFFcnFlXohBgx.;_ylv=3?qid=20100427171440AA0ZIA1&show=7#profile-info-tJErMsoiaa . . . . .
      Be kind to yourself….rewards for good days….and try a bit of laughing. It’s good therapy.
      Mind and body are a team…one helps the other, or sinks it.

      Treadmills do what you can do yourself and they cost money. Personally I wouldn’t bother getting one.
      On benefits…which I lived on for a while during our dark times….you have far higher priorities than that.
      All my gym equipment is free, comes as buckets of stones or water, broom handles, chairs and tables, flights of stairs, my beloved bike…cycled on five continents so far… and me.
      Keep that ligament warm, exercised but not strained, and well rested too. And well fed.

      Here’s a tendon…same problem in effect. No over-straining it , but light exercise, enough rest, and a good diet.
      http://uk.answers.yahoo.com/question/index;_ylt=AqX4JCirMQR6bQQ9QWDr2AMhBgx.;_ylv=3?qid=20100502134658AAkgyeW&show=7#profile-info-AhrWjOSZaa . . . . .
      All the best.

  32. QUESTION:
    what is the best form of diet to help assist an athletic overwieght person in rehab?
    i am in my local youth sumo wrestling league i am currently on a 6 week break of no matches or tournaments at all. but in the last 7 weeks i have form several injuries… i have had osgood shlatter disease and tendinitis in my right knee for 8 years but i recentlyhad torn my upper chest/shoulder muscle, sprained my right ankle, bruised my right knee pulled my right shoulder, and since these injuries my right shin and left lower leg have become extremely painful none of these are very serious alone but all added together i am a total wreck now during my time off i have decided that i will do nothing but light rehabilitation exercising for three weeks before i start getting back into a normal exercise pattern… during this time i am planning to eat accordingly to my condition in order to help my body regenerate faster… i need to know what types of foods i should eating… should i be trying to eat proteins? carbohydrates? or what? i am willing to do anything in order to get back in
    shape so i can effiecently fight my opponents and start winning again
    as my record before the injuries was 38-22 and since i have gone 3-19

    • ANSWER:
      Swimming. It works every muscle in the body, but but little to no stress on your joints. I forget the hole vitamins and mineral thing. But I think leafy greens your suppose to eat.

  33. QUESTION:
    Please help!!! Has anyone had this?
    sprained my ankle about 3 weeks ago. I fell down my stairs, tripping over mt 17lbs cat (klutzy i know), and missed the bottom 3 stairs. I landed only on my right ankle which rolled all the way to the outside. I swelled up 3x’s the normal size immediately and I couldn’t walk or put any pressure on it at all. I went to the E.R. and they did an x-ray and could find anything broken. Let me point out this was sooo painful I was crying and any jolt or movement was excruciating. They gave me a boot brace and crutches, and some pain meds. I did the ice and elevation treatment for a week w//o the swelling going away, like the er doctor said, so i went back to my doctor and he put and ace bandage and give it time and it will get better. But that if it doesn’t to schedule a follow up appointment as i might need to get an MRI. There was some deep very dark (almost black) brusing a long the out side of mt right foot and near that ankle bone. So it’s 2 weeks since I last saw my doctor and there’s still a little swelling (not nearly as much), and I’m not using the crutches anymore. I still can’t put my weight all the way on that foot. I’ve been doing the rehab exercises, but my ankle feels like it can’t support me and if I try to walk on it there’s this clicking noise and kind of a popping sensation. I was feeling much better and now it’s starting to hurt again…could it be something more serious than just a sprain?
    I don’t have medical insurance and hate to keep racking up bills. Is the recurring noise and pain something I should get seen right away or more in depth?But it just feels like something is “wrong”.especially since it wants to “give out” (with pain when I try to balance on it.
    ASRB…ya it’d be great if i could call my doc. It’s a “low-income” facility since I don’t have health insurance so I can’t talk to him without an appt. He DID say when I saw him that I had definitely torn something though. Just dnk how badly.

    • ANSWER:
      I am not sure, but ankle sprains (and it sounds like yours was a bad one) take a loooong time to heal… I sprained mine a year ago and it took months to feel normal again. I re-sprained the same one this year (you gotta be careful or that will happen) and it still hurts a little bit. You also have to watch how you walk b/c if you pronate (like turn your foot to the side when you press down) it will hurt and take longer to heal. You could have also pulled or torn a ligament. See if you can call the dr rather than going to see him to cut down on costs.

  34. QUESTION:
    please please please help!?!?
    sprained my ankle about 3 weeks ago. I fell down my stairs, tripping over mt 17lbs cat (klutzy i know), and missed the bottom 3 stairs. I landed only on my right ankle which rolled all the way to the outside. I swelled up 3x’s the normal size immediately and I couldn’t walk or put any pressure on it at all. I went to the E.R. and they did an x-ray and could find anything broken. Let me point out this was sooo painful I was crying and any jolt or movement was excruciating. They gave me a boot brace and crutches, and some pain meds. I did the ice and elevation treatment for a week w//o the swelling going away, like the er doctor said, so i went back to my doctor and he put and ace bandage and give it time and it will get better. But that if it doesn’t to schedule a follow up appointment as i might need to get an MRI. There was some deep very dark (almost black) brusing a long the out side of mt right foot and near that ankle bone. So it’s 2 weeks since I last saw my doctor and there’s still a little swelling (not nearly as much), and I’m not using the crutches anymore. I still can’t put my weight all the way on that foot. I’ve been doing the rehab exercises, but my ankle feels like it can’t support me and if I try to walk on it there’s this clicking noise and kind of a popping sensation. I was feeling much better and now it’s starting to hurt again…could it be something more serious than just a sprain?
    I don’t have medical insurance and hate to keep racking up bills. Is the recurring noise and pain something I should get seen right away or more in depth?But it just feels like something is “wrong”.especially since it wants to “give out” (with pain) when I try to balance on it.

    The Doctor DID say when I saw him that I had definitely torn something though. Just dnk how badly

    • ANSWER:

  35. QUESTION:
    Please please I need help with this!?
    I sprained my ankle about 3 weeks ago. I fell down my stairs, tripping over mt 17lbs cat (klutzy i know), and missed the bottom 3 stairs. I landed only on my right ankle which rolled all the way to the outside. I swelled up 3x’s the normal size immediately and I couldn’t walk or put any pressure on it at all. I went to the E.R. and they did an x-ray and could find anything broken. Let me point out this was sooo painful I was crying and any jolt or movement was excruciating. They gave me a boot brace and crutches, and some pain meds. I did the ice and elevation treatment for a week w//o the swelling going away, like the er doctor said, so i went back to my doctor and he put and ace bandage and give it time and it will get better. But that if it doesn’t to schedule a follow up appointment as i might need to get an MRI. There was some deep very dark (almost black) brusing a long the out side of mt right foot and near that ankle bone. So it’s 2 weeks since I last saw my doctor and there’s still a little swelling (not nearly as much), and I’m not using the crutches anymore. I still can’t put my weight all the way on that foot. I’ve been doing the rehab exercises, but my ankle feels like it can’t support me and if I try to walk on it there’s this clicking noise and kind of a popping sensation. I was feeling much better and now it’s starting to hurt again…could it be something more serious than just a sprain?
    I don’t have medical insurance and hate to keep racking up bills. Is the recurring noise and pain something I should get seen right away or more in depth?But it just feels like something is “wrong”.especially since it wants to “give out” (with pain when I try to balance on it.

    • ANSWER:
      I’m sorry you’re going through this. Sprains (tears in the ligaments) can be way more painful than a broken bone and can take much longer to heal. I sprained my ankle during the summer and still don’t have full movement back. It still hurts too. If after six months you still find that it hurts or you don’t have full range of motion in the joint, I would go back to your doctor and get the MRI along with a prescription for physical rehab. In the meantime, save your money and keep doing what you’ve been doing. I am not a health care professional; however, I have had several sprains. I hope you feel better.

  36. QUESTION:
    Help please!!?? I’m not sure what to do!?!?
    I sprained my ankle about 3 weeks ago. I fell down my stairs, tripping over mt 17lbs cat (klutzy i know), and missed the bottom 3 stairs. I landed only on my right ankle which rolled all the way to the outside. I swelled up 3x’s the normal size immediately and I couldn’t walk or put any pressure on it at all. I went to the E.R. and they did an x-ray and could find anything broken. Let me point out this was sooo painful I was crying and any jolt or movement was excruciating. They gave me a boot brace and crutches, and some pain meds. I did the ice and elevation treatment for a week w//o the swelling going away, like the er doctor said, so i went back to my doctor and he put and ace bandage and give it time and it will get better. But that if it doesn’t to schedule a follow up appointment as i might need to get an MRI. There was some deep very dark (almost black) brusing a long the out side of mt right foot and near that ankle bone. So it’s 2 weeks since I last saw my doctor and there’s still a little swelling (not nearly as much), and I’m not using the crutches anymore. I still can’t put my weight all the way on that foot. I’ve been doing the rehab exercises, but my ankle feels like it can’t support me and if I try to walk on it there’s this clicking noise and kind of a popping sensation. I was feeling much better and now it’s starting to hurt again…could it be something more serious than just a sprain?
    I don’t have medical insurance and hate to keep racking up bills. Is the recurring noise and pain something I should get seen right away or more in depth?But it just feels like something is “wrong”.especially since it wants to “give out” (with pain) when I try to balance on it.

    The Doctor DID say when I saw him that I had definitely torn something though. Just dnk how badly. Oh , and i know this is in men’s health but I am a woman.

    • ANSWER:
      Firstly it does sound like you are trying to rush the recovery. Go back to using the crutches until you can weight bear comfortably. Ankles take enormous strain and pressure bearing the weight of the whole body so it will take a long time to come right. You may well have torn something but look into that when you are able to walk unassisted. Get rid of the cat

  37. QUESTION:
    Please please!! I need help with this! Lots of input plz!!?
    sprained my ankle about 3 weeks ago. I fell down my stairs, tripping over mt 17lbs cat (klutzy i know), and missed the bottom 3 stairs. I landed only on my right ankle which rolled all the way to the outside. I swelled up 3x’s the normal size immediately and I couldn’t walk or put any pressure on it at all. I went to the E.R. and they did an x-ray and could find anything broken. Let me point out this was sooo painful I was crying and any jolt or movement was excruciating. They gave me a boot brace and crutches, and some pain meds. I did the ice and elevation treatment for a week w//o the swelling going away, like the er doctor said, so i went back to my doctor and he put and ace bandage and give it time and it will get better. But that if it doesn’t to schedule a follow up appointment as i might need to get an MRI. There was some deep very dark (almost black) brusing a long the out side of mt right foot and near that ankle bone. So it’s 2 weeks since I last saw my doctor and there’s still a little swelling (not nearly as much), and I’m not using the crutches anymore. I still can’t put my weight all the way on that foot. I’ve been doing the rehab exercises, but my ankle feels like it can’t support me and if I try to walk on it there’s this clicking noise and kind of a popping sensation. I was feeling much better and now it’s starting to hurt again…could it be something more serious than just a sprain?
    I don’t have medical insurance and hate to keep racking up bills. Is the recurring noise and pain something I should get seen right away or more in depth?But it just feels like something is “wrong”.especially since it wants to “give out” (with pain) when I try to balance on it.

    The Doctor DID say when I saw him that I had definitely torn something though. Just dnk how badly.

    • ANSWER:
      If you tore something, it’s going to take more than 3 weeks for it to heal and then you still have to slowly ease yourself back onto the foot and don’t overdo it or you’ll only irritate the healing cells. Take it easy, do the prescribed exercises, use the crutches when it starts to feel overworked, give it time. You can’t rush these things and if you aggravate that area by overworking it, it’ll take even longer to be fully heeled. There’s a lot of weight being put on your skinny ankles (at some point as you walk, you are putting your full weight on just that one ankle which is a lot to ask after it was badly bruised and torn).

  38. QUESTION:
    i injured my ankle, can i do plyometrics/ jump training?
    i sprained my ankle once about a couple of months ago, and i didn’t rehab/heal correctly (it was my first really big ankle injury) and i sprained it again about two days ago. i did some balance and strength exercises today. Do you think i could do plyometrics (jump training) tomorrow SAFELY making sure no to injure, it doesnt really hurt when i jump but it does feel a tiny bit unstable, but i dont want to screw up my ankle, or mess up the rehab.

    I dont have to do the workout this week, but if i could, i will.
    It would be okay for me to get in the gym tho right? just like do some squats, deadlift, and just make sure to not do calf raises?

    • ANSWER:
      try and do calf raises if u have any pain then wait about another week..ur ankles have to be stable an no pain or u wont get the best of ur workout and if its not stable u can easily turn it again..but if u really dont want to wait just get a good ankle brace and u will be fine..calf raises strengthen ur ankle so do those as much as possible and if u have ankle weights strap them to ur feet and lift ur foot up do about 3 sets of 20 that will also strengthen ur ankles

  39. QUESTION:
    What is the best long term treatment for a sprained ankle. Sprained ankle 3 months ago, still not at 100%?
    I broke my leg and sprained my ankle this past Dec 4th. Doctor told me not to be surprised it takes 6 to 8 months tfor the ankle to heal. What treatment and rehab would be best. Warm soaking with epson salt daily? Stretching and walking with cold compresses? Staying off ankle as much as possible? Exercising and appling sports cream rub? Warm baths? Ankle will swell during the day. I need some good advice, golf season is approaching rather quickly. I was powerwalking and light jogging prior to my accident. I really need to get back to exercising as soon as possible.
    Ted

    • ANSWER:
      You can try physical therapy.

      Some of the exercises I did in physical therapy for my sprained ankle were….. Calf raises, rubber band exercises where you put the band around your foot, then move your foot in each direction, holding your foot across your lap, and ‘writing’ each letter of the alphabet.

      My ankles did pretty well with these exercises. I still have problems to this day though, as I have torn ligaments. Good luck!

  40. QUESTION:
    rehab while still in a cast?
    I have a sprained ankle that is now in a cast. I could put weight on it, but due to how my foot was cast, it is nearly impossible. The doctor said it was ok to walk to it. There is some room in the cast to move and I am wondering about exercises i can do to help strengthen my ankle.

    • ANSWER:
      I can’t believe your doctor put you in a cast for a sprained ankle! That is odd. You need to wait until the cast comes off, and request physical therapy, for strengthening and range of motion.

  41. QUESTION:
    I want to go back to running but, my once broken ankle gives me pain, help?
    I broke my ankle very badly last year in a 4-wheeler race. I never went to rehab and now it hurts a lot. The small bone in my ankle was shattered and the larger one broken. My doctor never suggested rehab so i didn’t think it was necessary. I do not want to go back to him and prefer just to do everything on my own. I need to know what I can do to get my ankle back to normal. So details about my ankle are that when I put any kind of pressure that is sudden or harder than a walk it brings pain. When I look at my ankle from the back it is twisted towards the inside of my leg. This is how I held it when it was broken but, my doctor said it would go back and hasn’t. I want to be able to work out again get back into shape. Obviously I need my ankle for this. So if any one knows what I need to do please help. Do I need exercises for it (if so what kind) or should i just tough it out like I have been?

    • ANSWER:
      some things never totally heal and weather can make them feel/hurt differently sometimes people cannot do the same things ever again, give it time and job slow and careful, I sprang my ankle on hurdles in 10th grade 10years ago and it still is a little weeker than the other and is funny sometimes

  42. QUESTION:
    Is it normal for swelling to occur month after ankle sprain?
    I’ve had serious ankle sprain on 5th December when I stepped on opposite players foot when playing basketball league game.
    I wore crutches and protective boot for three weeks and I’ve seen improvements after I took of that.

    I’m doing little exercies until I plan to go on full rehab. I’m still not able to jump without pain and there is swelling around the ankle and around ligaments.

    Is it a sign of torn ligaments, do I need some kind of prevention/exercises?

    Please help, I’m really anxious to bounce back from this injury, there’s nothing worse than to sit and watch

    • ANSWER:
      yes, just stay off it an ice it an put heat on it.. i know it sucks to sit an watch every ones doing it..

  43. QUESTION:
    Is the pain experience in my ankle normal?
    Two months ago I tore my Peroneal retinaculum and was placed on a hard cast for 2 weeks then a removable walking boot for another 6 weeks. I have been using a simple ankle brace for a week and have begun exercising again (elliptical, walking on treadmills, etc..) as tolerated with ROM activities. I was not given and specific type of rehab instructions other than being told to exercise “as tolerated”

    Most of the time, I can identify muscles that have stiffened w/ atrophy and can work them out without worrying about re-injuring.

    However, when exercising around my previously torn ligament, I have not been able to identify the kind of pain I am feeling as it feels a little different. Best I can describe the pain is a sharp bruising pain being surrounded by an intense stretching sensation.

    I still exercise around my torn ligament but avoid using it to the point where the sharp bruising feeling appears.

    • ANSWER:
      ligaments take forever to heal. you’re right to avoid stretching it to the point of possibly being further damaged, but still good to exercise it to keep it from “freezing up”. it took me literally several months to heal torn ligaments in a shoulder several yrs ago even with formal physical therapy & 2 surgeries. it’s never going to be perfect, but it’s a lot better than it was. i’ve now damaged the other shoulder & fully expect it to take awhile to heal, though it’s not bad enough for surgery. best i can tell you is to keep the mobility going, stretch it enough to feel it, but not overdo it. see if you can determine how far it should stretch (use other side for guide), then work on exercises to get it there. be patient. this will take awhile.

  44. QUESTION:
    Severely sprained ankle/torn ligaments, will it ever be back fully… etc?
    I tore my left ankle very bad and I had two surgery’s on it about 2 years ago. Then this year about 4 to 5 months ago, I had cheap shoes on and severely rolled my right ankle. I heard a pop it swelled up then I immediately went to the emergency doctor I was scared. The doctor did x-rays and he said he thinks its a category 2 and to comeback later after self therapy. I didn’t get an MRI so I’m not exactly sure how bad it is but it hurt worse than my previous ankle injury in my left foot.

    My left ankle pops really loud and my right starting to do it too the more I exercise it, why is that? My ankle size is still larger than normal but then again so is my left foot since its injury so they kinda match now lol. Is there a reason for it being so big and is there a way to normalize the size of the ankle?
    Lastly, I know ligaments are like rubber bands and tearing them causes immense problems. I heard from one lady who deals with orthopedic rehab who told me that because we don’t start out working out our ankles like we do our legs and arms, our ankle are actually weaker than should be. That even after torn ligaments we can workout and strengthen them to a be as they once were and even stronger than before. It made sense to me but then I remember all the doctors and people saying you can never get your ankle back to normal once badly sprained/torn, is this true?

    • ANSWER:
      I’m worried about the same thing. I also rolled my ankle last week and heard a loud snap. Mine was a broken bone in the foot. The doctor said I could start trying to walk without an aircast after 2 weeks, but I think he is being overly optimistic as everyone else I’ve talked to has not been able to walk for 3+ months with the same exact injury in even less severity (hairline, stress fracture) mine is broken through. I’m very active also, so I am really worried that I won’t be able to do the things I used to do like snowboarding, running, hiking etc.

      I guess there isn’t much we can do about it other than to just try to do exercises, eat right and take supplements to help heal and recover strength. It’s either going to get better or not and at least if we try to help the healing process along we have a better chance.

  45. QUESTION:
    Best form of diet for an athletic overwiegh teenager in rehab?
    i am in my local youth sumo wrestling league i am currently on a 6 week break of no matches or tournaments at all. but in the last 7 weeks i have form several injuries… i have had osgood shlatter disease and tendinitis in my right knee for 8 years but i recentlyhad torn my upper chest/shoulder muscle, sprained my right ankle, bruised my right knee pulled my right shoulder, and since these injuries my right shin and left lower leg have become extremely painful none of these are very serious alone but all added together i am a total wreck now during my time off i have decided that i will do nothing but light rehabilitation exercising for three weeks before i start getting back into a normal exercise pattern… during this time i am planning to eat accordingly to my condition in order to help my body regenerate faster… i need to know what types of foods i should eating… should i be trying to eat proteins? carbohydrates? or what? i am willing to do anything in order to get back in
    shape so i can effiecently fight my opponents and start winning again
    as my record before the injuries was 38-22 and since i have gone 3-19

    • ANSWER:
      Wow, it sounds like you do need a break anyway, maybe it’s a good thing so you can give your body a much needed rest! Sounds like “light” routine is all you need, maybe a hot tub, massages and some stretching would benefit too. Be good to your body, you can end up with some serious injuries and that’s not fun believe me.
      If you eat normal foods, stay away from fast foods, greasy foods, sweets, you should be alright, you’ll be getting enough protein in your normal foods, eat your carbs in your breakfast and lunch, not too much for dinners. Give yourself a break, relax some, and just eat normal foods, do some stretches every day, hot tubs, be good to that body, sounds like it’s been abused!

  46. QUESTION:
    Please Help me! I went to the doctors and I don’t think they diagnosed me correctly?
    I went to an orthopedist because my ankle was still hurting me after sports. I sprained it four months ago. He only looked at the injured ankle (not the other one to compare strength with) and didn’t ask me any questions. He then gave me rehab exercises saying the muscles still weren’t woken up. Ive done rehab right after i hurt it. And on the rehab sheet it says “to be done 1-2 weeks after sprain” and “to be done 3-4 weeks after sprain” not 3-4 MONTHS! What can I do? Please help me. I’m desperate.

    • ANSWER:
      maybe you should go to another orthopedist to see if you can get the right diagnosis I wish you well with your ankle and hope it gets better

  47. QUESTION:
    Good Workouts?
    I really want to get into better shape i am NOT overweight but want more muscle ( especially abs) and i dont really want to spend 50 bucks on a book and 4 exercises so i was wondering if any one had any workouts especially for these keywords: Lacrosse, Abs,ankle rehab ( just broke my ankle in May) rotator cuff,total body workouts

    I am 4′ 11″ and about 94 pounds i am an the 10 percentile for height in my age (13) and 75th percentile for weight i just want to gain more muscle and burn more fat.

    Thanks

    • ANSWER:
      OK here we go:

      Weight Training:

      If you are new to it, start out small and build up.

      Don’t be antimidated by the macho guys pumping iron at the gym. You have a right to be there too.

      Ok to get started: Run about a half mile at a jog or just above a jog pace. After this find a place to stretch a bit: legs, back, torso, arms. Just easy stretches. Hold for about 20 seconds.

      So now you are ready.

      For a balanced body:

      This is my regimine, im 2 years into HS weightlifitng and at the gym i have put on 35 lbs of pure muscle and my football coach is very happy. i went from 165 to 198 from begining of last school year to now.

      When i say 8/6/4, i mean a set of 8, then a set of 6, then a set of 4. Every lift is 8/6/4 then another 8/6/4 and the a faliure set (where you add 10 lbs to each side and rep it as many times as possilbe).

      I really dont know how strong you are so i can’t tell you what weights to go for. You should do as much as possible while being able to compleltly finish the sets without skipping a rep.
      Over time, you should gradually add weight to become stronger and bigger. when you can successfully complete the sets and not feel tired at all, add 5 lbs to each side and work on that for a while. You want to be making forward progress towards a goal you set, like how much you max-out on bench or how much muscle you put on. set realistic goals for the short term to lead into a bigger long-term goal.

      MONDAY: Chest: Benchpress, chest flys, decline press
      Tri’s: Bench, Tri-extension (stabbing motion),
      rope weights ( like a pull down towards you).
      Ab’s: Sit-ups, medicine ball crossovers,
      decline situps with a weight.
      Calf’s: Toe raises

      Tuesday: Biceps: curls, lat pulldowns, dumbell curls
      Back: reverse sit up( lean over a ledge and raise
      your top half up), Lat pull down.
      Quads: Squats, leg press, lunges
      Hami: Deadlifts

      Wednesday: Rest up, Walk 2 miles, Hydrate and rest up.

      Thursday: All of Mon and Tues workout put togethers, but not
      as hard. No Faliure Sets.

      Friday: Rest up, Walk 2 miles, hydrate

      Sat or Sunday: Do either another Monday or Tuesday workout: whichever you need to improve on more. If even, alternate from week to week.

      You can make a excel sheet with all of these for mon, tues, thurs, and weekend.

      Drink lots of water (or diluted gatorade w/ 1/2 and 1/2 or G2 ) and hydrate at night and after the workout as well. After workout have 2 bottles of water and a large muscle milk ( will help protien sysnthesis in regrowing muscle fibers).

      Cut Back on your carbs as well. you need about 100 max for workout days and 50 for rest days.

      To get the new muscle to show, 45 min of cardio of anyknid will help shed belly fat to show your new six pack.

      For athletes, adding extra conditioning in the offseason by running or even sprints to keep up the fast twitch muscle fibers.

      If you are considering suplements, don’t buy everything under the sun. Start out with a whey protien supplement. Have that enough times a day to get the amount of protein in grams you have a day to equal your body weight or more. For example if you weigh 150 lbs, and you normally eat 50 grams of protien a day from regular food, you need to add about 100 grams, or about 3 servings of the whey. Best whey is by muscle milk.

      Incorperate music into your workout and have fun!!!!

      About your ankle, it is going to be a while beofre ur back up to 100 percent. your calf on the broekn side will be smaller and the leg will be weaker overall. The giant rubber bands they have at the gym to stretch and strengthen help. walk on your toes alot and move the ankle around to kget the tendons back in place.

      Good luck buddy!!

  48. QUESTION:
    What is recovery, rehab and healing time after an ORIF trimalleolar surgery?
    I fell at work on 4/22/10. I had surgery on 5/7/10. 2 plates, a BUNCH of screws (I didn’t count) and one pin, which they tell me will be removed in about 6 months. The final “hard” cast was removed on 6/18. I now have a big ol’ black boot. I go to PT 2x a week. While I am there, I am allowed to walk about 15 feet with 2 shoes and no other support. I do tons of stretching exercises at home as well. My foot and ankle a still VERY swollen and still hurts! Not enough to be taking pain killers but enough to bug the heck out of me! One of my 2 incision sites is very sensitive and even the weight of my sheet on my bed irritates it.
    I don’t do much because it is very uncomfortable to stand or even sit for long periods of time. I am following doctors and PT orders to the letter, as I am NOT a tennis shoe girl, and I want my heels!! LOL I just want to be able to drive myself to the bank, or take one of my children to work… Anyone know how long this takes to heal?

    I’ve read and researched, and all I seem to find are horror stories!

    • ANSWER:

  49. QUESTION:
    Consequences of not rehabbing and ankle sprain correctly?
    I admit, I waited too long to start rehabbing my ankle. I”m still young, so it’s not like I have no chances to imrpove the strength.
    But I think I wore my boot too long, and when it came time to start rehabbing, I didn’t really put too much effort into it. I maybe did one exercise a day, sometimes two, and sometimes I likely missed any rehab on days.
    But now, about 3 months out of the boot, it still hurts when I try to stretch it. If I sit on a couch and lean on my ankle in front of me as far as it stretches, there is pain on the sides of the ankle and up the heel a little. On one side of the ankle, the side it didn’t roll, there is a really tender spot that hurts when I poke it.
    Then when I try walking after stretching for 15 minutes, there is some pain.
    Is this normal? What are the side effects of waiting too long to rehab? Can I ever have my flexibility back again? Should I just keep this up until it stops hurting? Sorry for all the questions, I just want to make sure I heal my ankle as much as possible now.

    • ANSWER:
      Is it too late? No. Do you have a lot of work to do? Yes.
      Honestly, your best option is to see an out-patient PT for a few sessions. By this point, you would probably benefit from some modalities like deep tissue ultrasound stimulation and such to break up scar tissue. And yes, you need to do aggressive muscle strengthening and stretching.
      Ca you picture soft tissue as a stack of Pringles, that slide over each other when healthy? Well the soft tissue, including the tendons, ligaments and tissues around everything, are all glued down right now, making everything more difficult.
      Good luck!

  50. QUESTION:
    How do I regain my vertical jump?
    About a year and a half ago, I had a severe ankle sprain after I landed on a guy’s foot coming down from a rebound. It hurt like hell, but I didn’t go to a doctor and it was back to normal after about a month..

    The thing is, I’ve noticed that I lost a lot of my hops. Before I could grab the rim and hang on, now I can’t even touch the rim..I’m 6’0 and 22 years old, this is embarrassing.. Up to that point my vertical was increasing every year and I was close to dunking, but now its getting worse and worse.. I can’t guard anybody on the perimeter now, everybody blows by me.. I’m really slow..

    What kind of exercises do I do to rehab that ankle and get it back to the way it used to be?

    • ANSWER:
      buy a vertimax machine, do squats, eat protein, do straight up 50 jumps trying to touch a certain height without stopping, pretty much anything that works on the leg muscles