Ankle Strengthening Exercises After Fracture

The neck area is usually overlooked, strength training doesn't give attention to these muscles when compared other muscle groups. Your neck makes it possible to you're your head up and down, side to side and to tilt your head from side to side. Building the neck muscles helps prevent muscle injury and strengthens the neck.

Resistance Exercises

You can use your hands to perform resistance exercises for your neck. Such exercises improve strength and flexibility. A backwards resistance exercise can be performed in this manner- place your hands behind your head, look straight ahead to keep your head level then push back your head without allowing your hands to shift or move. Your arm strength should be used to resist the force. Release after holding the position for five seconds. Forward resistance exercise is performed by place your hands on your forehead and then pushing your head forward. The same process can be used to perform a right and left side resistance neck exercise.trans.gif

Frequently Asked Questions

  1. QUESTION:
    Ankle strengthening exercises, after a fracture fibula.?
    Hello all, I am an 18 year old semi professional football player, looking to break into the professional game.
    2 months ago I suffered a broken leg, which was caused by the impact of another player, this meant my ankle went over on itself.

    Now my bone has healed brilliantly, and my ankle ( on the inside ) is still weak, and swollen slightly.

    I need to know exercises to now strengthen that area as I read on the internet that you need to work through the pain barrier to get it back to its best, can anyone help me?

    Thanks in advance.

    • ANSWER:
      You can try doing the alphabet with your foot, might sound stupid but it helps a lot.

      Don't move leg, move your ankle area and your foot and do the alphabet. It might be a little hard at first if not then go on and do it more then once and keep going till it gets really tired.

      Try standing on your toes it helps but i believe the main focus of that is caffs.

      Basically stretch it and try to get it moving.

  2. QUESTION:
    What exercises help strengthen muscles that support SI joints weakened from sacral fracture & ankle fracture?
    I want to train for 1/2 marathon but keep hurting myself because I don't know how to start slowly and what warm up exercises to do to protect these muscle groups. I have access to gym for machines but not a trainer for advice. Have not actively trained for over a year until recently and now after 1 month of training can barely walk because of a strain to my gluteus maximus.

    • ANSWER:
      dude i am 14 and i have no idea what your talking about. maybe wikipedia or google has info on it
      sorry i could not help

  3. QUESTION:
    How much fitness can i lose in a month?
    I fractured my ankle.....stress fracture apparently.
    I need to take 4 weeks off running.

    I was capable of running 40min 10km.
    After 4 weeks of no running what would you say i would be capable of?

    Keep in mind i am still doing the rest of my workout weights stretches etc.

    And doing leg strengthening exercises such as calf raises and wall sits.

    • ANSWER:
      I don't know exactly how much you can do with a fractured ankle, but since you're using your foot to do raises and whatnot, I assume you can use the ergometer - Rowing machine - since you strap your feet in, and that's it.
      They're incredible for cardio. The harder you pull, the more resistance there is, so it would be a big help for you not to lose any endurance.

      Don't overdo it... if you don't let your body recover properly, you'll be screwed.

  4. QUESTION:
    severe ankle pain - year after injury?
    i sprained my ankle pretty badly just over a year ago. i had xrays which ruled out a fracture but no mri or and orthopedic evaluation..just from my physician. i rested a ton and did a decent amount of strengthening on my own and w/ the help of our high school trainer but that wasnt until about 3 months after the injury. i can competitively participate in sports without unbearable pain and it feels pretty strong and sturdy. but recently i have been having pain not when playing but when lifting weights..squating in particular. as soon as i start to squat i have a sharp sharp pain on the inside of my ankle just behind the bone. i think the tendon where most of the pain is is called the posterior tibial tendon

    i know my ankle will probably never be completely pain free but is there an exercises or such that will help...or should i see an orthopedist b/c i could be doing further damage?

    • ANSWER:

  5. QUESTION:
    Strengthening knees, ankles and wrists?
    My boyfriend has terribly week joints it seems, and now that he's hit 30 even he has realised that he must take better care of them and strengthen them. But he doesn't quite know how to go about it.

    First off, he has a torn ligament in his right knee (and will have an ACL repair operation in a month), he recently twisted his left ankle and now has three micro-fractures which are taking their jolly time healing and last but not least, his right wrist has been bothering him for a while now.

    Can anyone recommend gentle but effective exercises for these joints, specifically? Also, what equipment at the gym could be useful and what should he look for in a gym when he goes to join one after the op?

    • ANSWER:
      Wow, he sounds like me! And here is the million dollar answer, he needs therapy. His injuries are the nagging kind. I would say a trip to the doctor, have it all assessed then take yourself to physical therapy. They will teach him everything he needs to know to get the strength back in the joints and how to further look after and develop himself.

  6. QUESTION:
    Cardio with a just-healed broken ankle?
    I had a hairline fracture from football on the growth plate in my ankle, and I also dislocated my foot. I was in a cast for 3 weeks, and now I'm supposed to be in a walking boot for 3 more weeks.

    The doctor said if it doesn't pain me, I can walk without crutches, but now I'm actually walking without the boot. I wrap up my ankle with elastic bandages and I secure it with two velcro straps from my boot.

    The school trainer gave me exercises to strengthen my leg back to normal, and I have seen progress after about 2 days of doing it. The school trainer also suggests if no pain is present (and it's not), I should keep the joint more mobile and strengthen it. Now, I am going back to the doctor next week and hopefully I'll get cleared from the physical therapy.

    My biggest problem is, my school trainer suggested cardio, but he didn't give me any exercises yet. I jogged around the football field, and halfway through I was already out of breath, as compared to being able to sprint around the whole thing once without losing my breath (I play wide receiver and cornerback). I don't have a pool, and my bike is broken. I can jog and run but not at full speed and kind of awkwardly, and my trainer also said go easy on my ankle.

    Is there any cardio I can do?

    • ANSWER:
      If you have access to a gym, try using an elliptical...you're still running and you can adjust the resistance but it's low impact, so the risk of injuring your ankle again is low.

  7. QUESTION:
    Hairline fracture, when can I start playing?
    I hairline fractured my ankle at the growth plate a few weeks ago while playing football. I had a cast for 3 weeks, and now I have a removeable walking boot for another 3. I have about 2 and 1/2 more weeks till I'm off the boot. My ankle seemed really stiff a few days ago, but now I have most of my feeling back, I just need to let it strengthen a bit. I can only put partial weight on my ankle, but a few times I found myself putting quite a lot of weight like when I'm carrying dumbbells around the weight room or when I put pants on. I have no pain at all, I only still have slight stiffness that will be gone in another few days, and it gets tired rather easily.

    I can remove my walking boot, but I only do when I take a shower and sleep. My doctor never said if I'll need physical therapy. Will I need it after I get the boot off, or can I get physical therapy while I still have the boot (my mom has a friend who is a physical therapist)

    Also, what are some cardio exercises I can do (since I play cornerback and wide receiver) to regain my conditioning and to rework my calf (which got really small in the cast)?

    • ANSWER:
      Pain is your body's way of telling you somethings wrong. Or that your pushing it too far. Just slowly add more to your routine until you are back to full recovery.

  8. QUESTION:
    Will I need physical therapy for a hairline fracture?
    I hairline fractured my ankle at the growth plate a few weeks ago while playing football. I had a cast for 3 weeks, and now I have a removeable walking boot for another 3 weeks. I have about 2 more weeks till I'm off the boot. My ankle seemed really stiff a few days ago, but now I have most of my feeling back, I just need to let it strengthen a bit. I can only put partial weight on my ankle, but a few times I found myself putting quite a lot of weight like when I'm carrying dumbbells around the weight room or when I put pants on balancing on it. I have no pain at all, I only still have slight stiffness that will be gone in another few days, and it gets tired rather easily.

    I can remove my walking boot, but I only do when I take a shower and sleep. My doctor never said if I'll need physical therapy. Will I need it after I get the boot off, or can I get physical therapy while I still have the boot (my mom has a friend who is a physical therapist)

    Also, what are some cardio exercises I can do (since I play cornerback and wide receiver) to regain my conditioning and to rework my calf (which got really small in the cast)?
    Also is it safe to lightly massage the area where it was fractured?

    • ANSWER:

  9. QUESTION:
    I don't know what to do about my shin pains anymore. Help?
    I got shin splints in xc last year. I went to the athletic trainer after practice everyday. Sometimes before practice. I got arch supports. The pain got too bad that I was forced to skip a few days by my coach. In winter the shin splints came back. At one meet, right after my race a few inches above my ankle I had an extremely sharp pain so I iced it afterwards. After my runs, my shins would be bruising in different spots. It happened in spring too. Except in spring by the second half of the season I had trouble standing after I ran. I found I had a stress fracture in my lower tibia and my season ended. I did some strengthening exercises with the trainer to prevent it from happening again and I still continue it.

    So it's healed now. I have a small bone callous as where it was. I went on a short run recently and my shins were in so much pain when I stopped. What else can I do now? I need to get in shape for xc?

    • ANSWER:
      keep practicing ,

  10. QUESTION:
    Medial Tibial Stress syndrome for 5 years?
    I have had shin pain for about 5 years now and I have been told it's compartment syndrome, medial tibial stress syndrome and a tibial stress fracture by different doctors.

    I was given insoles about 4 years ago and they didn't make a difference so i stopped using them (used them for about a year)

    I have used the rice treatment more times than you can imagine i have, had ice massages, ice baths etc, i have had professional massage/friction treatment and i have purchased shock absorbing insoles before andI have done many strengthening and stretching exercises to no avail either.

    Beforehand with my shin pain, if i rested, the pain would subside only to return once i started training again. Now, i haven't trained since Christmas, yet i get pain just walking round the house, basically any impact gives me pain now

    I went to a podiatrist recently and they gave me orthotics (exact same ones i was given 4 years previous) but commented on how "perfect" my feet were (i.e they didn't supinate/over pronate) but she said i had knock knees and she said it was strange because i also had slight bowed shins which she said didn't really make sense (you supposedly either have bowed legs or knocked knees)

    So my question is to anybody with experience/knowledge on this subject have an ideas as to what i can do? I am at a loss because the pain isn't going away with rest (normal walking about gives me pain) and i worry that i have permenantly damaged them in some way. Does anybody have any suggestions? I want to be able to run again because i am suffering from depression as i can't even walk let alone follow a training program because i used to be a 800m runner/cross country runner

    Here are my symptoms: pain on the front of the tibia (halfway down) sometimes i feel like i can pinpoint the pain. My shins are very tender to touch and there are bumps down the front of the tibia. During and after impact there is shooting pain up the inside and front of tibia, after prolonged exercise it sometimes feels as if the muscle is pulling away from the bone.

    I don't know whether this relevant but recently i have been getting bad muscle cramps in my calf which are really painful and cause my calves to be very tight. Also my hips click and move in the sockets quite a lot, my knees ache after exercise and my feet and ankle joints click when i walk.

    So does anybody have an experience with MTSS which they can share? Any comment is appreciated so much i am at such a loss i haven't been sleeping and my life is so sad because i am sat on the sofa all day because i can't even walk around the house without pain i feel like such a slob and i can't carry on like this for my whole life
    how easy is it to find a doctor with sports medicine experience? Is it costly because i am 16 years old? Thankyou very much for your answer

    • ANSWER:
      You need to find a doctor with sports medicine experience, and come prepared with the absolute full story - how the pain started, how it has changed and progressed over time, every treatment you've been given/performed, every doctor visit, etc.

      You likely need some scans to have a look at your shins. I see an MRI in your future.

      It is not likely compartment syndrome, usually this requires surgery to correct, usually soon after it's diagnosis.

      What you have doesn't sound like typical MTSS or a stress fracture. Shin splints usually don't hurt while walking, and if you've stopped physical activity for so long they would get better.

      You need real, experience medical attention on this one to diagnose the problem.

  11. QUESTION:
    Fourteen years old and wanting to lose weight... Is this a good diet/exercise "routine?"?
    I'm 14 years old and I want to lose some weight. I've devised my own little diet/exercise "routine," but I'm not sure if it will work eventually. I'm not expecting to drop a drastic amount of weight in a short time, but I would like to know if this will help tone be down a bit maybe after a few months...

    Diet (I don't control what our food is during lunch/dinner, except when we go out to eat):
    Breakfast: a bowl of cereal
    Lunch: usually some type of meat... it's beef or chicken most of the time; and a few vegetables; I've completely cut off rice my rice.
    Dinner: same as lunch

    Exercise:
    For about 25 minutes, I do the following every day after school:
    -various arm exercises with 4lb dumbbells
    -a "bike-riding" type of exercise, lying down, while holding a dumbbell above my face
    -some exercise I thought up; I do it while lying down; it's a bit similar to crunches, and it sure gives my tummy a workout
    -some leg exercises a physical therapist taught me to strengthen my legs back when my movement had to be limited (I fractured my ankle a little over a month ago

    I never used to mind my diet very much, so I hope the above changes will at least have some effect. I also used to just walk to school, but I no longer do, as I have to use crutches for now. So basically, the only exercise I do is the 25 minutes after school. I'm not sure if walking around using crutches helps any...

    • ANSWER:
      try the Lil Jack Workout http://www.youtube.com/watch?v=TKCGe2Ezris it really works

  12. QUESTION:
    Medial Tibial Stress syndrome for 5 years?
    Medial Tibial Stress syndrome for 5 years?
    I have had shin pain for about 5 years now and I have been told it's compartment syndrome, medial tibial stress syndrome and a tibial stress fracture by different doctors.

    I was given insoles about 4 years ago and they didn't make a difference so i stopped using them (used them for about a year)

    I have used the rice treatment more times than you can imagine i have, had ice massages, ice baths etc, i have had professional massage/friction treatment and i have purchased shock absorbing insoles before andI have done many strengthening and stretching exercises to no avail either.

    Beforehand with my shin pain, if i rested, the pain would subside only to return once i started training again. Now, i haven't trained since Christmas, yet i get pain just walking round the house, basically any impact gives me pain now

    I went to a podiatrist recently and they gave me orthotics (exact same ones i was given 4 years previous) but commented on how "perfect" my feet were (i.e they didn't supinate/over pronate) but she said i had knock knees and she said it was strange because i also had slight bowed shins which she said didn't really make sense (you supposedly either have bowed legs or knocked knees)

    So my question is to anybody with experience/knowledge on this subject have an ideas as to what i can do? I am at a loss because the pain isn't going away with rest (normal walking about gives me pain) and i worry that i have permenantly damaged them in some way. Does anybody have any suggestions? I want to be able to run again because i am suffering from depression as i can't even walk let alone follow a training program because i used to be a 800m runner/cross country runner

    Here are my symptoms: pain on the front of the tibia (halfway down) sometimes i feel like i can pinpoint the pain. My shins are very tender to touch and there are bumps down the front of the tibia. During and after impact there is shooting pain up the inside and front of tibia, after prolonged exercise it sometimes feels as if the muscle is pulling away from the bone.

    I don't know whether this relevant but recently i have been getting bad muscle cramps in my calf which are really painful and cause my calves to be very tight. Also my hips click and move in the sockets quite a lot, my knees ache after exercise and my feet and ankle joints click when i walk.

    So does anybody have an experience with MTSS which they can share? Any comment is appreciated so much i am at such a loss i haven't been sleeping and my life is so sad because i am sat on the sofa all day because i can't even walk around the house without pain i feel like such a slob and i can't carry on like this for my whole life

    • ANSWER:
      I had a quick look - but couldn't see anything online linking muscle cramps (calf muscle) to shin splints or MTSS so maybe these are not related. With hot weather it is possible that you are sweating a bit more to keep cool and loosing a bit of salt - not sure if you have a low salt diet? Bananas can help (calls for banana and custard for desert once a week, banana splits when you are at the beach and so on), these can help with crap - love it help it, Marmite on toast can help too!! The opposite is true - if you are dehydrated (perhaps with not running you are not drinking as much as you used to?) - check your pee, it should be clear most of the time

      So I would look at the cramps as a separate thing to the shins for now