ok firstly to the moderator.....
i posted this in fitness, but its more of a medical problem that im hoping someone else has suffered and they can give me some feedback, i regularly see a physiotherapist so it is being treated properly so please dont remove it, you could remove it from fitness, no-one there seems to be suffering a similiar injury, maybe it should be in soccer being soccer related, but it is causing me personal trauma.
last year i tore the ligaments in my right ankle playing soccer, i was out for 6 months, then the injury re-occured, while getting physio 2 weeks ago i discovered i had fallen arches, dunno how the physio never picked it up before.
anyway i need orthotics, but while im getting them i was wondering, if anyone has had fallen arches and what ways they treated them, i have some exercises the physio gave me, but my understanding is that exercises will only help a litlle, that once fallen, arches never raise again. id prefer if i could do something natural about them, rather than depend on orthotics, but im not dumb, im getting the orthotics anyway!
My biggest problem...my ankle remains weak, im wondering if anyone suffered a similiar injury, just how long it took for recovery, i strap it before playing sports and always wear a support at work and during the day, When i do anything strenuous on my feet i ice the ankle that night. I played soccer yesterday and today it is very tired and a little sore.
ive been given the all clear by my physio to return to training, but ive to get the orthotics as soon as possible to improve my arches.
I use a wobble board
I do the following on the wobbleboard....
2 minutes balancing with eyes shut (helps priopreceptor recovery)
1 minute 30 sec balancing rocking forward and backward
1 minute 30 sec balancing rocking right and left
One foot only (repeated for second foot)
30 sec balance eyes shut
1 min eyes open rock forwards and backwards
1 min eyes open rock right and left
and thera band
These are the exercises i do with the thera band.....
these are repeated for the other foot too
Turning right foot in towards left foot, 15 reps
Turning right foot away from left foot, 15 reps
stretching right toes down as far as possible, 15 reps
pulling toes back towards my knee, 15 reps
I know to someone who may never have suffered an ankle injury, or who has but hasnt heard of these exercises this is confusing, so if you dont know what im on about let me know and il clarify.
Im hoping somone out there has suffered an ankle ligament injury and has used these items and exercises in recovery, i want to know should i do them more than once a day? I also do ankle exercises at work when i can.
anyone here with any advice please give me your wisdom!!!!