torn ligament in ankle recovery

scliffy

Hi,
Just a quick Question, I tore my ankle ligament bout week and a half ago,
The swelling has gone down n all, just wondering what are the best excercises or stretches i can do to restore strength. Or any suggestions would be greatly recieved.
scliffy

Dragan

Hey dude, i would suggest you visit a physio about this one.

t-ha

I second Dragan's opinion. I did something like this a while back and the physio sorted me out very quickly. The main thing was just to regain full mobility in the ankle.

scliffy

Thanks for the replies, will see a physio.

entropi

I had torn ligament in my right ankle about 2 years ago, although i've never seen a physio about it { really should have } . I had to take it easy on that ankle for at least 3 months with light walking and only got into putting full pressure on it and running after 6+ months.

The best thing i could say is to go easy on it, don't do any heavy lifting as too much pressure will really make things down there bad and take in the advice of the physio.

t-ha

@Death Sentence, not to rub it in since obviously being out of action for 6 months is frustrating - but I know someone else who had the same injury and didn't go to a physio & as a result they took forever to heal fully (actually never really did fully tbh). I was back in light training after 2 weeks and full training in 4 weeks. One thing that surprised me was how aggressive the treatment was - my instinct was to protect my ankle and not do anything strenuous to it. The physio had other ideas - once she had brought back some mobility I was quickly doing one leg standing wall throws, one legged hops in various angles and a bunch of other stuff I can't remember - but I do remember it was stuff I would never have had the confidence in my ankle to do except for her & it worked for me.

joker77

Hey man, I know the feeling, I'm after doing some serious damage to my ankle in football training last Tuesday.

First advice, yes - get to a decent physio. They should be doing some work on it themselves, maybe some ultrasound type of stuff, but then they'll have you doing exercises like t-ha described.

I've had problems with ankles since I was a kid, mostly the left one although it's the right one this time.

Next piece of advice if you have problems with ankles - get a Wobble Board. You can easily make one of these with a little trip to a DIY store. The idea is to have a circular flat piece of wood, with a half a sphere type piece underneath. So trying to stand on it with one foot and balance is difficult. As you do this over time, you build up all the tendons/ligaments around the ankle and reduce the risk of repeating the injury. You'll get better at balancing, so then the next level is doing it with your eyes closed!

Hanley

joker77 wrote: »

Hey man, I know the feeling, I'm after doing some serious damage to my ankle in football training last Tuesday.

First advice, yes - get to a decent physio. They should be doing some work on it themselves, maybe some ultrasound type of stuff, but then they'll have you doing exercises like t-ha described.

I've had problems with ankles since I was a kid, mostly the left one although it's the right one this time.

Next piece of advice if you have problems with ankles - get a Wobble Board. You can easily make one of these with a little trip to a DIY store. The idea is to have a circular flat piece of wood, with a half a sphere type piece underneath. So trying to stand on it with one foot and balance is difficult. As you do this over time, you build up all the tendons/ligaments around the ankle and reduce the risk of repeating the injury. You'll get better at balancing, so then the next level is doing it with your eyes closed!

YEah, but don't try and use a wobble board if you're ankle's already messed up. You'll only injure it further. As others have said, get to a physio.

joker77

Yea, the wobble board is to be used after the initial physio stuff, as a preventative measure from the injure reoccurring

N8

joker77 wrote: »

Yea, the wobble board is to be used after the initial physio stuff, as a preventative measure from the injure reoccurring

M8 also ask your physio to refer you for a dynamic orthotic (rather than a hard static one)

Physio

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