Ankle Mobility Pt.2 - Plantar Flexion | Tim Keeley | Physio REHAB
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- Опубліковано 28 кві 2020
- Part 2 of mobilisation for a stiff ankle: Loss of plantar flexion is also relatively common especially after a ATFL sprain where the anterior capsule is involved and there is a lot of joint effusion. Sometime posterior impingement can also be a problem when people load too much or run on the ankle too early in the rehab phase.
PA mobilisation thru the calcaneus gives a direct PA glide of the talo-crual joint, assisting the movement into plantar flexion. Extremely effective.
We had to have a laugh with Claire's @cl ankle as she has an old severe ankle sprain that gives her joint tightnres and it's prone to self spontaneous cavitation... of which I found out when I mob'd her ankle!! - Listen for the rather loud CLUNK when I glide it into the PA direction. Remember this is not a Grade IV or V manipulation, just a simple physiological cavitation of the joint. Which was useful for her in this instance.
HOMEWORK MOBILITY? Use the power band again but go up a size in thickness and replicate the in-clinic mobilisation with a glide into plantar flexion in a childs-pose position. Again really effective for client homework for those needing regular mobilsiation to increase the lost plantar flexion ROM.
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EXACTLY what I needed! Thank you! I sprained my ankle a few weeks ago and while everything else was improving I was still struggling with plantar flexion. Thanks so much.
Glad it helped you!
Are you ok now
Your videos are just the greatest. I am a pt from Romania, I just learnd something today, can't believe we did not learn this, not even at masters degree
Glad it helped!
Thank you for the home technique!!
Just watched this as I’m two and a half months post retinaculum reattachment surgery and my ankles doing really really well but still very stiff Achilles and weak feeling when plantar flexion but just looked you up and see that your in Bondi! Woo hoo! So going to make an appointment after new year.
See you then!
Excellent teaching thank you for that!
Thank you glad you like it
so much helpful! thanks for sharing👍👍👍
Glad it was helpful!
Thanks! I'm working on swimming but poor plantar flexion has me frustrated with lack of progress. I will give this a go!
Hope it works well for you!
Suffered a nasty high ankle sprain about 3 months ago and noticed I couldn't sit with my butt on my heels anymore. Glad I found this
Gee hope it helps get the range back
Super explanation
Cheers 👍
I have CAI after a sprain and am hypermobile. I’m losing this range of motion so thank you
😄
Hi Tim, tha k you for this very useful video. I wonder if one must have had the treatment (part 1) before they do the resistance band exercises? During Covid physios aren't open, and I really want to deal with my super stiff ankle. Thanks.
Nope you can just do the exercise of your can’t see a physio
Would you recommend to do this mobility exercises everyday? Or should you rest it for a day before trying again. Thanks
Try every 2nd day
Physio Fitness | Physio REHAB | Tim Keeley thanks for getting back to me. Really appreciate it
I am doing powerlifting and squat and deadlift a lot but over the last weeks my achilles started to hurt and I did all kinds of hip and ankle mobility stuff. But I noticed that when I sit on my heels my right achilles hurts and I had some kind of twisting in my lateral right knee
Anyway, I did the pressing down and it cracked and puff the pain is gone...
Thanks a lot
Ok glad that helped!
I notice if I go onto my knees, my left ankle is flush with the floor in flexion but the right isnt. It has to compensate by turning in. Little bit of discomfort and when I lean back my whole body tilts left. Been like this for years
Get into the stretches and see if it helps!
What would the reason be for pain in the Achilles/ soleus area during plantar flexión.
Could be a posterior capsule inflammation / capsulitis. Can happen after the joint stiffens from an ankle sprain and then trying to exercise on it too early
Will this rehab lack of plantar& dorsiflexion of SCI?
Sorry If this is a dumb question, but I broke my ankle 8 weeks ago and had surgery. My surgeon is making it seem like there is a real rush to regain motion. I have been doing so many excercises and I am in PT but my motion still is not up to par. Is there a certain amount of time after an injury to regain motion? or can I still get back to my normal motion.
Just work as hard as you can and don’t stop each week until it’s better
My doctor has said my ankle (after atfl and cfl Torn) cant be reconstructed by surgery right now because I have this immobility and if I will have surgery it remains like this forever😢. I am suffering such a pain that I cant Even sleep so PT is not an option. He actually said Its too inflamated. Its been 2 months sińce the 2nd sprain… well the first month i didnt treat it at all. I tore the ligaments. 😢 Im loosing hope and will to live
Ive been active runner before.❤Please advise
Recently broke my tibia near my my ankle which lead to surgery getting it pinned in place, I can put my body weight through the ankle comfortably now but really struggling with Plantar flexion and cannot do a calf raise as a result, is there any other movements I would benefit from? Appreciate the help and great video 👍
Have toy try the exercise in this?
Hello! Maybe you could give me an advice? I had a very serious back injury. After surgeries, my left leg became weak, (the right one is very strong). By the left leg become weak I mean it calf muscules don't grow at all and I can't stand on tiptoes on that leg (the right leg has very well developed calf muscules and can stand on tiptoes without any problem). I was doing cardio and heavy lifting for years, I was focusing on calf muscules, there was no improvements on that leg (except balancing, it became MUCH easier). What should I google to learn more about my problem and which doctor could help me?
See a physio! Sounds like you need a reassessment and specific exercises for that
I have both in and plantar lock off movement I started to do exercises to make my ankle strong in a therapy after 4 month since my injury it was an ankle sprain ,, so with the simple exercises I'm doing like folding the knee to reach the wall now feels pinching and hurts a lot when I put my weight on to make my first 3 or 4 steps , my second week on therapy doing exercises hurts even when I walk .. what should I do
Maybe you need to do stability / strength work more than mobility work
I think I have the same issue. I am in highschool and I do cross-country crossfit swimming and waterpolo. This year I can run but I can't walk without being in extreme sorness and discomfort. I sleep with my shoes on. I went to physical therapy for a while none of the strengthening really helped but massaging helped. I have a feeling I have same issue and my flexibility in that movement is low. I haven't been able to swim for about half a year. I have slight plantar fascist symptoms and I cramp for about 10 seconds in pool. Can you explain why this might happen to me?
I mean when I get in pool for 10 seconds.
Hard to say without a assessment sorry
Hi, your videos are great . I had surgery in childhood and my right ankle was removed due to infection ( and to avoid bigger problem) . I walk fine but my legs pain while walking continuously . So, I want to reduce pain and strengthen my leg too. Please provide me your video link which would be right for my leg. I am afraid and scared to try any exercise. Thank you
It’s a bit more complex that just sending you a video link. I suggest if you need help for that sort of issue you get a Telehealth appointment and I can write a program for you. All the details are on our site at physiorehab.com/telehealth
@@physiorehab Noted !Thank You
Hiya sprained my ankle 6 weeks ago and it’s still extremely stiff/ridgid - am i doing physio but do i need to seek further medical advice?
Some ankles can take a long time. Stick at it and lots of stability rehab
@@physiorehab Nearly there now :) long old 3 months
In how many days we will get our mobility if we do it regularly
It different for everyone. Just stick at it
I’m in PT from surgery after a bimalleolar fracture. Started PT after doc allowed some weight bearing. My PT presses my foot back, with sometimes too tight grip around my toes joints!, for dorsiflex.... and it feels like my ankle is going to snap. Wonder why she doesn’t work against the joint as you have shown in your vids?? I lay there on my belly and resist her pushes, my hip and butt start lifting off the table. I try to relax into it, but can’t! I feel like my weight bearing tolerance has gotten worse in the past 2 weeks instead of better. Any suggestions?? I will try your at home methods unless these would be too soon for me? I feel like I want to hop on my inversion table to release my ankle joint. So much pain in there. 😞
Perhaps show her this video?
@@physiorehab I haven’t shown her because I don’t want to offend her and her method... crazy of me. It’s my ankle, I shouldn’t be so timid. Thank you!
@@territalk1893 na give her some info! 🤣
@@physiorehab I’m going today- wish me luck! 😂👍
Can I still regain the motion of my ankle 10 years after break?
You can certainly try!
Hey I’ve got cauda Equina and my plantar flex ion is very weak on my left ankle. Today’s the day I will be having a phone consultation with the physio. I literally cannot wait as I’ve been through so much for example not being able to tip toe or run as am an ex sports lady martial arts and lots of running and wanna get back to my running. I’m so sorry to say this and very strange to mention this but am seeing a lot of orbs (spiritual) is your work place haunted? Am an empath and see sense abs hear ghosts but your building wow have tones of orbs. You can see them on the camera. Thank you for sharing this video something I will definitely be trying out these exercises at home.
Glad you like the video, can’t say I have seen any ghosts! If there is I hope it’s casper the friendly one!
@@physiorehab it’s a nice one don’t be afraid. Find out the history of the land and m sure something will tell you.
I lost tons of plantar flexion due to injury, I feel retriction in the back. I've tried your video with a partner pulling down the calcaneus in the direction of the feet, but nothing changes, it feels like glue.
Maybe you might have to spend a lot of time stretching it out
@@physiorehab i don't feel a stretch in the anterior part of my ankle, I feel restriction/block in the back, like you said when tractioning the feet forward to mobilice the capsule
I had ankle surgery 2months ago,the cast has been gone for 2weeks now and I have started full weight bearing but my ankle is still so so stiff. This video looks painful but I willing to do it
Hope it gets better soon!
How long did it take u to get out of that crutch once u got walking boot?
@@notorious0750 ummm, about 2 months , started walking properly from the 3rd month .
Are you ok now?
I got medial malleolar broken when do i start doing this
Depends when you broke it and is it healed?
l want to get rid of twisted ankle ..can you please help ..like the treatment
Well if you’re in Sydney just head to our website and book an appointment!
What do you mean by jamming?
Jamming. When things get stuck
Camera work is so frustrating! Keeps cutting the foot out of frame
I’m literally cringing how he’s pulling her foot. My reflexed even with my broken ankle would have kicked him