Ankle Rehab Update
12 days post injury and things are still going well. Swelling almost resolved and looking like a normal ankle again. ROM back to normal and equal to opposite side.
Was sore 2 days ago however when I overcooked it playing "What's The Time Mr Wolf" in the backyard with the kids. Ankle swelled up, and was a bit sore for a couple of hours afterwards, but no issues since.
Here's a snapshot of my latest rehab session at a nearby school with the kids helping out! Don't forget; try to make rehab fun wherever you can 😊
✅ Single leg balance + ball catch 3x 10 each leg
✅ Balance beam walking 10 laps of 10m
✅ Step up into calf raise 3x10
✅ Single leg defect heel raises 3x failure
✅ Single leg step down + stick 3x6 each leg
✅ Single leg 30cm drop + stick 3x6 each leg
✅ 10mins of reliving my youth shootin' hoops ⛹️ 🏀
I'm going to keep this plan going most days per week for another 2 weeks, and make sure my ankle responds well and copes with these exercises and movement patterns.
Stay tuned for more of my ankle sprain rehab and exercises over the next few weeks.
After some specific advice for you and your lower limb rehab? Like most of us Physiotherapists now, I'm offering Telehealth consultations to help you through this uncertain time.
If you're interested, email me at mickwhughes@gmail.com 👍