3 Ankle Exercises YOU NEED to Practice After Surgery (100% WB)
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- Опубліковано 20 жов 2024
- Here are 3 PT exercises I am practicing after being cleared to begin 100% weight bearing activities.
Its important to start waking up the muscles that have been sitting dormant over the past weeks.
This includes the calf, the quad, the hip flexor, glutes, hammy... you get the point. We have some work to do!
This simple routine includes:
-Standing Calf Raises
-Standing Deadlift Patterns
-Squat off Bench
Do each exercise for 2 sets and 10 reps
#ankle #exercises #anklesurgery
I broke and dislocated my ankle on 12/10. I am cleared for weight bearing in the boot on 2/13 but I can’t get a clear answer on when I’ll be able to do things like dance, kickboxing, and skating. I’m a pretty heavy lady but I have lost lots of weight and I’m so afraid of not being able to do what I used to. My other thing is my foot and ankle is ALWAYS swollen when it’s not elevated. When will that end? Trying to stay encouraged.
It’s really subjective. If you didn’t break anything I’m sure you’ll be back soon enough. I’m slowing hitting the bag with my repaired ankle and I think it’s more physiological than anything. Are you on blood thinners? And does your foot turn purple?
I’m at the 4mo. Mark from my tri mal dislocation surgery … still on one crutch and miss my Olympic lifting
Oh I know!! I went from doing hang cleans to sitting in bed for 8 weeks. The main thing is to stay positive. The injury fucking sucks but if you have a reason to get better-you’ll do the necessary work to get there. Just remember to stretch your big toe on your injured ankle back as much as you can. You don’t think about it now but once you start walking you’ll thank me haha
@@TheHealthyYinzer I’ve been pushing through the pain and doing walkouts into a plank and back to work on the toes, my knee is my big worry now other than getting the last 10% of my flexibility back (hope I can) … working on my quad and glute to try and tighten up my knee
Does it feel unstable or just weak? I was doing a lot of elevated lunges where I was just focusing on pushing my knee over my toes and trying close the space between my knee and hamstring.
@@TheHealthyYinzer a little of both, been doing that one and hip drops using my glute to raise back to neutral off a phone book … stupid how much this screws people over
hi my friend did you regain your ankle mobility and dorsiflexion completely and fully? like before the fracture i broke my ankle about a year ago(Tibia and Fibula) and had surgery with screws and plate and i had them removed couple months ago and i still have pain in my ankle and i still cant bend my ankel like before the fracture it is really fucked up ankle broken it is bad really bad and certainly effect on your life especially when you exercise and want to do some squat or other leg workout
Unfortunately, I can’t put my left heel down anymore in a downward facing dog. As much as I try to get the dorsiflexion back it just does not want to go. I still have all the hardware inside of me (15 screws 2 plates and a broken screw that held everything) and I’ve been continuing my business as a chef and personal trainer. Now my hours are definitely cut down because I can’t stand for long but I have found a bunch of different ways to “recover”.
First was buying different shoes that take 34% of your stress from the ankles oofos.com/#thehealthyyinzer
Second was buying every attachment I could for the theragun. I would be in massive pain without it.
It sucks but it also the new normal. My advice is to find solutions to your biggest issue and go from there. Try little things at a time and soon enough you’ll find what works
In how many days u started running and walking without limping
In how many days u r fully recovered
It’s been 8 months and I’m still dealing with the occasional flair up. I can’t stress the big toe exercise enough
@@TheHealthyYinzer why do you emphasise the.big toe stretch so much?