Mobility for Ankle Stiffness - Pt.1. Dorsiflexion | Tim Keeley | Physio REHAB
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- Опубліковано 17 кві 2020
- Stiff ankle? We see this with just about every ankle sprain and ankle pain with exercise. The loss of dorsi-flexion can be helped with Physio mobilisation of the ankle (talocrural) joint in a AP (anterior-posterior) direction.
In clinic we do this in neutral and then into various range of dorsi-flexion to get the end range movement and assist the glide of the talus under the tibia and help stretch out the capsule and soft tissue. Makes a massive difference to the range of movement.
As homework using a powerband to act as the Physio’s hands really helps with active patient dorsiflexion overtop. It’s the reverse movement than in clinic but the same direction.
Shout out to Kelly Starrett @suppleleopard from @thereadystate for this one as I completely stole this from him. Thanks mate.
Part two follows in a week or so where we go into plantar-flexion
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Twisted my ankle a couple times playing rugby, going back too soon without proper rehab, and I never got back to full range of dorsiflexion, with a lot of discomfort trying to run. Other PTs have suggested using a resistance band similarly to the video, but none have put such an emphasis on the angle of tension. Stretching it for just 5 minutes and it already feels so much better! Thank you so much for your video, genuine jaw on the floor moment at how much it’s improved in such a short time.
Glad you feel better
this is wonderful! My physio just took me through this same process for my achilles tendinitis and i needed a visual review. love that s/o to Kelly Starrett - he's the GOAT for me
😄👍
Thank you so much for that last banded exercise. I just did it and after I tried some dorsiflexion in my ankle and it’s the most range of motion I’ve had in years. Truly grateful for this.
👍 great news
Thank you. Ankle was seizing up and not possible to get a physio in the UK.
With one or two exercises of your exercises solo, almost full range with no stiffness instantly.
Thank you!!!
💪
Hi, thanks for your work. My ankle is stiff after cast removal. I can't easily do those exercises because I still have dry wounds. Dorsiflex is my problem. Need advice
Million thanks to you young man... You're a life saver ❤.. Much love from Punjab, India.
👍
Me trying to figure out how to do this on my own ankle 👁👄👁
Tell me when you figure it out. I wanna try it with my ankle as well.
I had surgery one month ago. And I am searching for physiotherapists and can't find it. Also looking for ways to do it myself. Tell me if you did it yourself and how was the results
I just got out of a boot and my ankle is stiff bad I can’t move my ankle upward so I watching these to help me
@fearless110 me too had hardware removal broke my ankle I am so tight 😢
Oh I hope I can find someone like you here in Spain. So clear, so careful.
Fear of yet more injury is high. Confidence has gone.
Hope so! We also do Telehealth as well if you need an online appointment with us
Thanks for this
Im 7 weeks post op(dislocated ankle+posterior tibial tendon surgery) and this feels so good for the ankle.Im aleady fwb and also coming out of the walking boot quite lot.The doctors saying just rest it etc but i think early rehab always helps and get quicker recovery
Hope it goes well take it easy and consistently
@@physiorehab does doing this have any implications on possible Post-Traumatic Arthritis?
you are amazing i have been looking for something like this😭💞
Thank you so much for this!!!! Your amazing
Very professional, thank you.
Cheers :)
Seems very effective technique. Thank you
I can't wait to try this. My ankles are suddenly super stiff and sore. thank you!
Give it a go!
Mine are too stiff too
@miz Elle, did these exercises help your ankle?
@@ryanwilson7241 yea. I just need to be more consistent.
Thank you so much, for real, thank you.
No problem!
Exactly what I wanted . Perfect thank u
Great!
I am in recovery now I broke all 3 of my ankle bones. I was having this stiffness problem too, now I understand why. Thank you so much for sharing this information. If possible could you share more strengthening and stretches for ankle surgery recovery. Thanks!🤗
Yep the new Achilles and Ankle program is coming out soon!
How are you doing now? I'm in recovery after breaking 3 of my ankle bones. Just wondering how your ankle feels after a year
Hi👋. May I ask how long did it take for you to be able to walk with your foot after. For me it has been 7 days since I removed the cast,and my foot is so stiff. I still can not walk without crutches
I wear work boots and I've got a 3 inch heel in them. And I've been wearing them since I was 15. And I just realized how much movement I've lost when I asked my doctor about it. The farthest my ankle can move is pretty much just perpendicular to my leg.
Time to start stretching!
What does iit cause this after ankle surgery tibia tip screw&hook+broken plated fib ? Nearly sixth week post op, no movement on my ankle seems like only moving forwards, 90 degrees fixed from knee to ankle? Dr says only need to do flex exercise gently no need for physio?
yeah wow. I'm going to supplement this with my PT.
(i fractured my right ankle side jumping my enduro mtb at speed on the side walk going to work... not cleated in .3/18/22 ) bi malloelo orif surgery 3/30/22. developed CELLULITIS infection 6 weeks after putting me on home PICC line antibiotics; after 4 days ER observation.... oh well.
in soft Ankle brace past 2 days and definitely lack of dorsi flexion. this will really help with my daily homework to recovery. thanks
Hope it does!
i broke my ankle and suffered from a trimalleolar fracture. im on the third month after surgery and i can finally bear full weight. I’m on day 6 of walking with one crutch. However, walking properly without limping is a big problem for me because of limited dorsiflexion. I’m doing all sorts of exercises and stretches that are said to help dorsiflexion but i was feeling like they weren’t helping. watching this made my jaw drop it’s like i can feel that this is exactly what was wrong! from today i started doing exactly what he showed at the end of the video using a theraband. i have a good feeling about this and i hope it helps me recover my dorsiflexion 🙏🏻
Yeah, that’s a nasty injury. Hope to go well. You’ll have to stick that exercise for a long time. Consistency is key and never giving up.
I hope your dorsiflexion has gotten much better!
My ankle needs this man
👍
Wow.. i went to multiple pt s but none explained the sliding part of talus area.. nor they did what this guy did.. i Broke my ankle in an accident and been having partial dorsiflexion and stiff back ankle.. it’s like a boot.. so that caused plantar fasciitis too.. foot bottom arch got micro tears and I’m in deep trouble.. but this seems the best thing i have to do..
did it work?
See for me, my consultant gave me amazing stretchs that target the gastrocnemius. But in his last examination he noticed the limit range of motion from the ankles. I decided to go with the operation to take this pain away
@@owensmith2844 so you re saying that you had a surgery specifically to increase ankle range of motion?
Yo im in a similiar situation now im trying to find whats best to revive my dorsiflexion cuz i almost dont have any range at all
@@Natanyahu thats my thought to because he said “operation”
I really want this,I have sme prblm ,this video is so helpfull... Thnku... Best video
Thank you so much for this video! I feel like this might finally help with that last bit of pain/stiffness/range of motion that I'm missing after breaking my ankle 9 months ago.
The public physio has had me doing simple knee to wall dorsiflexion against a wall but something just doesn't feel right every time I do it, and thanks to this video I think I finally know why.
Hope it helps you!
I thought that foot was a fake one..anyways..thanks a mill for that very detailed demo..i will start tomorrow😘🤗
A fake one?! Lol. Glad it helps
I just tried this using a step and a band, stood on the band with my other foot.
Seemed to help get a bit more movement in my very stiff ankle which I have struggled for 10 years after an Achilles heel injury running.
Will add this to my daily routine of yoga that I do for my back etc.
Good idea - well done
@@physiorehab thanks again, I think watching youtube videos has actually been more beneficial than the physio I received because I can just keep watching till I understand exactly what could be wrong and what's needed to fix it rather than having a 10 minute slot with a physio once a week for 4 weeks max on the nhs, the staff are great but overworked underpaid and aren't allowed to spend the time necessary with every patient.
Thanks for sharing!
No worries!
:-h Thank you very much, you explain accessible and litterate.
I just tried this stiffness went away.😊 thanks
Great stuff 😄
I hope this helps me. Have to say video is very informative. 👌
Glad it helped you!
Very helpful!
Thanks glad it’s worked for you
Nice video . Thanks
Welcome!
Superb tips.
👍👍👍👍👍
Thanks glad they were helpful
Thank you man
👍
First of all Thanks Tim for this video really like it but one question would it not be better when she stands with the left foot on the band as an anchor when you have nothing to fix it?
Greetings from Germany :)
Great ideas!!
Hi my hip gets sore when I try to lean forward is that normal? My quads also get really sore so it's difficult to hold the position is that normal?
@@colgatetoothpastable im not sure but make sure you have good hip flexor flexibility and they aren't stiff from sitting too long. As tight flexors causes anterior pelvic tilt which apparently causes hip pain.
Essentially, fix your anterior pelvic tilt because APT tilt often means you have tight quads and weak glutes. (there are a hundred reasons why you have pain but that's one of the many)
I'm gonna try this for my ankles. I have a high arch in my feet so my calves are really tight as well. I need to do some work! Hopefully this helps!
Hope it does! 💪
👍🏽 great stuff👏🏻👏🏻. How do I deal with pinching at the front of the ankle as I get deeper into the dorsiflexion
stretch , or when getting into a kneeling position?
You May need to see a physio to help further
I've had thr same issue. Feels like there's bone but there isn't, it's scar tissue. I'm considering shockwave therapy
Great information to help my husband
😄
Thank you ❤
You're welcome 😊
May I ask if you think this would be good for a patient recovering from a stroke? Initially my was paralyzed and has movement now but I’ve noticed that his ankle is especially tight and he can’t really dorsiflex
I am sure it will help stiffness but if he has lost dorsiflexion from the Stroke that would need neuro rehab
I'm 5 weeks post op for a trimalleolar ankle break dislocation. My ankle has really stiffened and I'm just doing very basic toe curls ankle rotation and stretches with a resistance band at the moment. It's like trying to stretch concrete!
I'm sorry you're dealing w this but I'm also glad I came across ur comment. 😭 I'm 2.5 weeks post op and Dr. said to "write the alphabet and start flexing foot away & to you".......I can't do any of that. It doesn't wanna budge and I thought something was wrong! Ugh
@@britneereed8445 I really wish more people would share and then we'd know what to expect. I'm almost 3 weeks ahead of you and due my review in 2 weeks for x rays. The bones should be set by then and hopefully I will be able to weight bear. In the meantime I'm getting around on crutches and my hands and wrists hurt from taking my body weight. I certainly can't do the alphabet and have minimal rotation even though I do the exercises twice a day. My achiles tendon is unbelievably tight (concrete) and I try to stretch it as much as I can bear. I am seeing slight improvement but it's a lot of hard work. I have been told I should be back to "normal" by September meaning I will be able walk unaided. I hope so. I can't believe I did all this damage from missing a step on the decking. The good news is, your pain does subside significantly after 3 weeks at least it did for me. Good luck 🤞
I agree. I've never been in this situation before so I was looking for people who have. It's great to see other people's stories and experiences..it helps calm my worries a bit. Guess I'll just move it as much as I am able each day...and hopefully it loosens up. I dont go back to my Dr until the last week in July (8 weeks post op) so I've got some time. Good luck to you on this super crummy journey! We'll be stronger for it!
Hope it gets better for you!!
@@britneereed8445 hey, I’m 4 weeks post op and I have a very stiff ankle. How was your recovery process and did your ankle loosen up with time? Are you able to walk again as normal?
Great👍🏻
😀
I just had ankle replacement surgery done and my 3rd week in PT. My ankle stops when I flex it up and down. I'm hoping it loosens up. My surgeon and pt's say it will take up to a year for things to feel much better. I'm able to put all my weight on that ankle with no pain. And I'm able to put my foot flat on the floor in which I haven't done for years. I realize I have a long road ahead. I'm praying my ankle flexes more...a lot more. No pain, no gain they say. 🤷
Hope you go well with the recovery!
How are you now?
Thank you
👍
You're a natural educator Tim! Have you ever thought of teaching?
I do - on my courses!
@@physiorehab Are your courses just for physios or physio students?
I love your stuff so much. I know that this may be a difficult question, but any ideas for someone born with club foot? Dorsiflexion is pretty limited, plantarflexion is fine for the most part.
Glad you like the content. Sorry not versed in club foot unfortunately... but try some of this as best you cam and see if it helps the dorsiflexion
Yeah, I had clubfoot as well, but even after it was treated, I still have terrible ankle mobility now and can't jump or land on my right foot, but that may be because of not stretching enough...
I'll try out this stretch though, it should help...
Thanks so much for the video!
If m not wrong, you said the foot is locked in dorsiflexion... If there is loss of plantarflexion, why r u improving dorsiflexion ?
Hey this is good stuff here !! I have had ankle impingement since 2006 from a basketball injury. What’s the minimum and maximum amount of reps and sets and frequency that I should be doing ?
Also I was thinking doing about doing the banded work and then do calf raises and step ups to try and use my new range of motion … just looking for what you think would be good
Hard to say without an assessment of that but usually the reps on the banded dorsiflexion is 3 sets of 20-30 reps
@@physiorehab thank you for replying
I just removed the cast,it is sore. I am going to try the exercises
Hope it feels better soon!
Thank you for this video.
Why can I get the talus bone to glide more smoothly with more dorsiflexion after doing these exercises but then the next day the talus seems stuck again and will not glide and I loose the smooth pain free dorsiflexion I just gained? I do not understand the principle behind this. Please explain.
Are you working on any strengthening?
@@physiorehab yes I am doing a lot of strengthening - calf raises, balancing on MOBO board, one legged standing yoga poses, hiking on hilly trails…
That's how it usually is. It gets better right after the exercise, but then quickly reverts to what it was before. This makes it just a relief, not a permanent solution.
Hi I had a left calcaneus bone allograft on My left foot and a cysts removable.... Do you recommend any stretched . I have a bit of stiffness more to the side to side
have you done this one?
Thank you for this video. It much needed.
My ankle bone tissue teared 4 weekes back and injured due to small slide slip in trekking.
After 3 weeks it got heal and doctor asked me to start mobility of ankle. But it used to get stiff as soon as I walk a little. Now I started this excise and I feel little ok.
Glad it helps!
I have walker boot with inserts which I had to remove gradually, but after a month I managed to remove them all so I can place the foot flat (90degs). I had to reach 90degs in 8 weeks, done in 4 but I feel like I'm not progressing anymore. I haven't tried these methods with pressed talus (though I always felt I can go further when I squeeze the joint). Should I start from first (lying) method or I can skip to standing stretching? Btw. does the swelling affect the range I can get? (usually i feel no pain, but for now I'm allowed to put maximum of 60-70kg out of 95kg - sustentaculum tali fracture with ankle sprain, hard to reach 50 though, still more panic than pain).
My best advice is to follow our program online at physiorehab.com/rehab-programs-achilles-injury-surgery-rehab
It has all the exercises, when to progress and instructions for each stage.
Would you follow these stretches up with any specific strength exercises please?
Yep - have a look at my ankle rehab video on Physiorehab.com in the daily rehab section
Hi!! im fine with dorsiflexion but plantar flexion is super stiff, any reccomendation? thank you !
Yep have a look at the plantar flexion exercise video
i have this problem exactly for several months but it was intially caused from 1.5 month on wheelchair only?:/ and the dracrure was in knee not foot
i walked 3 months but with no 100% load on the foot so i got an extensive bone marrow edema in talus
nb. the other foot came bck with rehab normal althu it had a fracture!
I needed this! I started running the other day and my ankles and feet are so stiff. Thank you
Glad it helps!
I had a slightly torn ligament about a year ago can this help me? I did stretches here and there
If you have ankle stiffness, yes!
Thank you I have club feet and have no flexibility in my ankles. I love weight lifting but I can’t do squats without my heels coming up. I hope this works.
Hope you go ok!
that’s what’s happening to me, i can’t do squats either
@@euanmcleod0591 try a heel wedge or heel raise (piece of wood under the heels) then gradually reduce the height. This may help with your squats in the gym 👍
Have you got any treatment of clubfeet? Or they are still bended inward?
@@craigh9968 Oh ok bet, I'll definitely try that.. I really need to start squatting soon...
Hi doc , I tore my medial and lateral ligaments of my ankle 4 months back while playing football , although my ankle doesn't pain but the movement is restricted, especially the medial side , I am not able to move my ankle upwards and downwards completely. There is some kind of swelling present too but it doesn't pain , pain starts when I try to stretch it up and down ( 80% movement is there of ankle going up and down but 20% pains and stiffness gets in the way ) , this doesn't let me squat or run very fast ,
If I was able to convey my situation could you suggest anything?
Have you had any physio mobilization or rehab work?
@@physiorehab no doc , but yesterday I went to a physio , he's giving me electrotherapy and ultrasound waves with stretch which is too expensive , am I going on a right way?
from one month extensive bone marrow edema in talus and the pain is much less.. i try to dorsiflex but uts very hard and fail..4 month ago started rehab but focusing on knee not ankle
how can i dorsiflex and this exercises suitable?
I hope this work i dislocated my left ankle last feb
Good luck hope it gets bettee
Hi.. i am from Nigeria. Thank you for the video.. am super glad to see this video hoping it will be helpful to me in time to come.. please i had an ankle injury on my right leg one month ago and the big bone (Tibia) came out of my flesh causing a big wound, while the small bone (fibula) got broken. But after the surgery the (fibula) have been fixed with some irons to keep it strong while it heals which was stitched with no visible wound but the (Tibia) was fixed back to it usual position and was stitched a little which closed only 10 percent of the wound leaving 90 percent of it opened. Because the doctor said is not good to stitch it all closed because the flesh that the bone popped out from was already dead before the surgery so he cut them off meaning i have to wait for the flesh to grow again.. please my QUESTION IS: can i do these exercise while the wound is still open and not yet totally healed or should i wait till the flesh wound is totally healed before i start this exercise? Please a Quick reply will be so HELPFUL 🙏. i am in need of the help. Thank you.
Always be guided by the surgeon in the these cases however I personally would wait until tissue healing
Hello. I'm recovering from a Hawkins Type 3 open fracture of my ankle (pretty grim). I'm four months post op, currently trying to build the strength in my foot. This is tough!
Hope it goes well. Hang in there never give up on it
I can relate has surgery in aug and began Pt in November but all is not well
My ankle are swellowen up
I fell and broke my distal malleolus of right fibula 34 days ago. I start PT in a few days. This video horrifies me. I'm still swollen and in pain. I have been flexing and extending and have begun the ABCs. I hope my therapist doesn't want to do this right away. Omg.
In time I am sure it will help get the movement back
Does wearing an air cast help keep swelling down? I been in hospital 6 weeks now after breaking tibia, fibia and largest bones in my ankle. Now my husband and I have a matching pair of broken leg/ankles. I am sharing this with him
Yes it does help control swelling
I had a fractured head and neck of my Talus bone. It's been seven weeks and I'm still in cast. When can I expect to remove it since my x-rays looks good? My talocalcaneal joint was a bit disrupted as well. When can I expect to start rehab?
I would get those answers from your surgeon or fracture clinic registrar, but when the cast is off and you don’t have to wear a boot then it’s rehab time
Is there an example product link for the band?
Oh my! I’m afraid of the pain already! One week till the boot! Overall I’ve been in no pain, but I think it’ll be painful to walk again! I’m not a sports person, but I’ll be glad to just walk again. I’m sick of hopping! I’ve been non weight bearing since 6/18.
Hello @ClassicRoyal hope you are doing well as of this moment?
I am 8 weeks after my fractured ankle surgery..the orthopedic has advised for weight bearing using the walker boot but i also do some exercises without it...really hoping i can walk again 🥺..i trying to walk but experience little pain...doctor says it's normal to have it since the ankle has been immobilised for a while...
Really hoping you can walk now...any advice?
thx
👍
Wow. I thought this condition is not curable.
Thank you.
👍
Hi! I have zero degree mobility in my right ankle. I underwent physiotherapy. Have done the exercises mentioned in the video as well. But after I do that, the more I strain, the more tougher it gets to walk. It becomes very stiff. Could you please provide some suggestions?
Sounds like you need to work on stability of the mobility hurts
@@physiorehab Thank you
Great video. Bdw what to do if it hurts abit when stretching?
Depends where it hurts I guess and how much!
Thanq sirr
👍
Hey Doctor , It Has Been Three Year I am suffering From This Last Year Tal+pr surgery done in my ankle can i recover from this problem now.
Can you possibly give a mention as to contributing factors of this problem? I think you briefly made mention of running as a cause, but is it possible that pinched nerves in the lumbar region could also be a cause for this feeling of stiff ankle syndrome? For lack of a better explanation, allow me to just say: both my ankles feel as though someone has put one of those blood pressure cuffs on each ankle (normally put on an arm of course), pumped and pumped tighter with that little ball but never let up. That's how my tightness feels, to various degrees. I've tried everything over many months from vibration devices, P/T as seen UA-cam, until I arrived at your superior youtube video! I will absolutely use your suggestions! However, the cause is a huge factor in all of this... have you some knowledge, just from experience of course, to share in that regard? Sorry this was too long...
Biggest factor usually is previous ankle sprains
Doc.. In 2017 i was suffering from infective polyneuritis .But after recovery I have still foot drop ..my dorsiflexion is +1 ...is there any chances to get full recovery????? Plz help doc..it's a humble request..🙏🙏..love from india❤️❤️
It’s always difficult with nerve palsy issues, stick at it but perhaps work on strengthening
Ok so I had a front foot fracture and got of my cast 8 days ago. I am walking with the help of a walker now but whenever I try to walk without it I feel like my ankle is very weak and can't put pressure in it. Can u suggest me some excersises to get this stiffness while walking out??
Did you do the stretch in the video?
You also just have to build up the muscles and tendons again. Your ankle is weak because the muscles have deteriorated. Now your foot is healed but your muscles arent.
This hurt just watching this😭I’ll never walk right again🥺😭
I am in the PT phase after a 3 plate/24 screw brake in my ankle/leg being 2.5 months post op and my ankle is SO STIFF. I do my PT’s basic exercises but just not progressing. Is this a good exercise to do with hardware?
Go slow and careful. Just work in the range that is comfortable. Be consistent and take tour time
Hey Carrie, I’m 4 weeks post op and have one plate and 11 screws in. At this point my ankle is so stiff that I even get worried whether it’s gonna get back to normal. How was your healing process? Did the stiffness go away finally? Are you able to walk like you did before the injury? TIA
@@morbeynjoroge8250 Hi, your stiffness went away? I am four months after surgery. I feel I am stuck with this stiffness for rest of my life.
have tried it so many times but for some reason i just still feel an impinchment on the front side of my foot. Any other ideas how to fix it?
Really want to squat but can't go down properly even with weightlifting shoes :/
If the self mobility doesn’t get it you may. Need a physio to assess and help manually
@@physiorehab
even done that haha he said it was probably because of my once torn ligament... I was just hoping there might still be a way that he didn't know... Thanks anyway!
I recently had a bad ankle break and have screws in there. This has resulted in poor dorsiflexion. I haven't been able to see my physio due to corona so would it be sensible for me to do these exercises.
Yes I would give it a go
@@physiorehab sir may I do the exercise from myself without consulting phesyotheripist
@@adibararia3998 it’s up to you
Doc i had Achilles tendon surgery due to calves stiffness but its still same .but now watching your video i think i shouldn't have done it .
Doc plz reply me .wat do you recommend me .
Calf strengthening and mobility my friend
Does lost of dorsiflexion affect running speed for miles
I am sure it would to someone degree
Is it normal to still have a little bit of limited range of motion 10 months after 5th metatarsal fracture? I can't point my toes on the foot that I broke as far as the normal one. It is only a few centimeters difference but still bothers me.
Yes- if you have not worked on your mobility
Sir I'm unable to make upward ankle movement due to which limb girth also not grown properly,
There is difference between my legs limb girth..
What should do?
Please suggest??
Sorry I am not entirely sure what you mean could you explain
How abouts with osteoarthritis ankle? the same exercise in video?
Yes but you may also need light stability and muscle strengthening work
Is this video for physical therapists? I guess I'll share this with him.
It’s for both patients and therapists
@@physiorehab my ankle hurts
@@shannonking8286 are you doing anything about it?
Would this break up any arthritis or bone Spurs?
No it won’t do that
Thanks 👍👍👍👍.. I have a query what if person have foot drop issue with ankle joint stiffness. Pateint's heel doesn't touches floor. Then in this case what to do with mobilization?
Foot drop from a neural palsy?
@@physiorehab Yes
@@Drnikki22 can’t see why you can’t mobilise the same - unless they are stuck in PF?
@@physiorehab Yeah... I am giving him Ankle joint mobilization. Actually it's a combination of Calf tightness, foot drop, ankle joint stiffness, sensory impairment. All are consequences of tibia fracture. Moreover pateint's comes to me after 5 months of his operation.
When i play football or run and i make sharp turns or put pressure on my ankle i get slight discomfort for a while or if i do an exercise like high knee jogging it pains for a while i think my ankle is weak does this strengthen it to prevent this?
No, this is mobility
@@physiorehab
Also when i do my bulgarian split squat i notice my right knee going more inside on the left and my right foot tilted to the right a bit..is this over pronation?
Hi. I have been getting numb feet when running and I was wondering if you think my stiff ankles could be contributing to the numbness? Any help would be greatly appreciated. Thanks.
Perhaps, or maybe a collapsed transverse arch is to blame. Maybe get that assessed
@@physiorehabI have been doing your exercises since I watched your video and I no longer have numbness in my right foot, and only slight numbness in my left foot when running. Thanks for the help.
but how long it takes to get to normal? i ankle is still swollen after almost 3 months of 2 surgery. I had a bacterial infection in the ankle so it was quite swollen.
Three months is a very small time You need to be looking at 12 to 24 months for full recovery in some cases
Doctor, I did remove my ankle cast 4 days ago but I still can't walk, because when I step on in my foot, I feel hurt 😞 please give me some advice, is that normal?
Probably need a bit more info than that…
I dont know if my pain in my ankles are growing pains or Its a stiff ankle
Im doing the exercises but hurts More when I put my weigh on for the first 3 or 4 steps then the pain goes a way now when I walk is hurting a little which did not hurt before when I walked
Perhaps you need to see a physio in person
@@physiorehab I I'm going to to the therapy with them I explain them , and they just told lest keep doing the exercises and when you feel pain put ice on it ..
Hi just got my cast removed and currently in a cam boot, and when I stand up I have no pain and all, but dr said to only 30% weight bear is it possible to go beyond that?, and my fracture was a distal tibia orif
Thankyou
I would be guided by your surgeon for this
Hello Doc, I broke my ankle 7 weeks ago, doctors said that it is a small bone that broke. I had a cast for 4 weeks and since then I was advised to strech the foot while laying done and doing the dorsiflexion with a band wrapped around the back of my toes and pulling towards me. I can walk with one crutch but I have a lot of stiffness and pain when doing the dorsiflexion. Orthopedics said that I have to walk with the one crutch or by this time with none Stiffness and pain are going away little by little. I have also a little bit of swelling and my ankle goes purple when I stand up for two long, I was told that this is normal and that it will be happening. Can you suggest me anything more? Sorry for this long message, as you can tell this is my first and hopefully last broken bone 🤣😭
Have a look at my ankle strengthening videos on my channel just search ankle
Hey! I was wondering what type of fracture was it? I broke my talus bone(avulsion fracture) 2 weeks ago but the doctor said that luckily it’s not so bad. I’ve been in a plaster for 10 days and I am trying to figure out how long it will take for me to walk normally. Please tell me about how your healing process is going. Best luck for your fracture
@@ozcankarabacak Hi there I wish you a quick and safe recovery. I broke the very end of my fibula in my right leg. I tried to take a step with my right leg and because the sidewalk was too high ( Greek sidewalks are old so don't judge🤣) and I my snkle twisted to the left.
@@ozcankarabacak I wore a cast for almost a month. Then I was not an easy ride I will be honest. The doctor didn't say anything about doing physio. I looked up some exercises on the internet as he just told me to lay on the bed and wrap a band around my ankle and pull it towards myself.
@@ozcankarabacak I walked on two crutches and then slowly I walked with just one until I realised I can somewhat walk with just one. I had a lot of stiffness because of the cast that really annoyed me because the pain was there when I tried to walk. I took my cast off on the end of February and to walk but slow walk it took me until the 1st of April. Then I had to start my practice and had to walk to and from the office and was on my legs all day. So that helped me to get back into walking. Then it was hard to walk down the stairs. That took me a while but right now I'm walking like I used to. I still can run 100%. But as I walk in a physio office I would suggest to go and see one. The recovery will ve much quicker I see that from the patients themselves.
My ankle is stuck at almost 90° to 85°, still swells up immensely three months after tearing my ligaments. I’ve been stretching daily, multiple times a day, without much result. Is there something else I can try besides this? Really trying to avoid surgery. My x-rays are looking fine.
Have you done any stability rehab and calf strengthening?!
@@physiorehab only calf strengthening, but no stability rehab.
@@plokkum ok best you try the stability. Look back at an older you tube video of mine on ankle stability
How is your ankle now
*Hello, i was operated tibialis posterior tendon transfer for low foot. Almost 4 month passed since operation. When i asked doctors, they are not sure whether my dorsiflexion's range is going to increase or not. Do you believe this kind of moves help me to get more increase at range in motion? If you have an experience about this operation, could you please help me? Thanks a lot..*
*My dorsiflexion range is probably like between 15-20 degree now.*
It will help loosen the joint if it’s stiff into dorsiflexion. The tendon transfer will take 1-2 years for full strength and functional recovery with a lot of tendon strengthening and leg rehab as the tendon will currently be in a state of the weakness (tendinopathy) following the surgery
@@physiorehab *thank you so much for information! appreciated..*
Do you have the link of part two?
Yep! ua-cam.com/video/DAZ73_xHVLQ/v-deo.html