Ankle strength build up

[maidenfairy]

I broke my ankle in the beginning of Jan. and now that I have my walking boot off and the dr gave me the a-okay I need to get ready for Disney in June. Anyone know any good ankle exercises to get it in shape. I have started walking my neighborhood on the evenings, but is there anything else I can do?

Thanks
Tonya

 

[disneycake]

Did your dr. tell you to go to physical therapy? If so, I would highly recommend it as that is how I worked my way back from lots of ankle surgeries. If you do get some talk to your therapist and they will give you some good exercises. If not, I would definitely talk to your doctor and ask them if they can give you exercises and/or let you do physical therapy a few times to be on the safe side.

 

[maidenfairy]

The Dr. said I didn't need any therepy. I am a good healer apparently. I have been doing stretches everyday with it, but my tendons feel a little tight. I guess I'll call him again and see about therepy.

Tonya

 

[disneycake]

My opinion is that it can't hurt to ask. Also, if they say you don't need therapy let them know you are going to Disney and will be doing a lot of walking so what are some exercises you can do to build-up your ankle.

 

[GraysMom]

When DH broke and dislocated his ankle a few years ago, he rode his bike (on a trainer-so no danger of falling/crashing) as his only rehab. Maybe you could see about a local gym where you could ride a stationary bike to stretch your tendons out.

 

[GettinReadyforDisney]

I have one ankle that I repeatedly sprain and is now weakened. My dr. told me to practice writing the alphabet in the air with my foot. It forces your ankle in a bunch of different directions and strengthens it. You could try that.

 

[tmccullough]

When my husband hurt his ankle in the state police academy, he was seeing a dr. who also works with the NFL Baltimore Ravens. He told him the best exercise he could do several times a day to get the ankle flexible once the boot came off was to draw the alphabet in the air with his foot - it really seemed to help! Also, if it is still weak and you're worried about it getting sprained, etc., he also prescribed him an aircast - it really helped protect the foot and he was able to do the gruelling exercises that the academy dished out! Hope that helps!

 

[maidenfairy]

Thanks everyone, these are great tips. I'm going to start doing my abc's tonight.

Tonya

 

[Nanu57v]

Yes, the ABC thing is good...also, if you can get one of those Durabands and press the pad of your foot down with it, or attach it to some poles and use your foot to push it out... (this is really hard to explain with words), also a balance board is good. When I was in PT for my ankle I'd stand on the balance board and throw a ball at a trampoline.

 

[pezheadmeg]

The alphabet thing works wonders. Also, a sports brace, 3 years after an ORIF I still use a brace if I'm doing any heavy walking or workouts. Also, if you're aching at night, which you will be , I found the best thing to do is take one of the Disney shopping bags fill it with ice and sit down by the pool at the resort on a lounge chair with my bag of ice.

Now that I've developed tendonitis as a result of all the hardware (4 pins, 1 plate, 1 screw) I'm dependent on the therma care disposable heat wraps. Pop one on before bed, and you'll be a lot less stiff in the morning.