Hey everybody it's Doctor Jo, and today I'm gonna show you some stretches and
exercises for an ankle fracture.
Let's get started.
So just to clarify, don't start these stretches and
exercises until after you are cleared by your doctor. This is not during the
fracture, this is once the fracture has healed. So let's start off with some
stretches. I like to do stretches sometimes if you're on the ground and
not able to hang it off like a chair or bed, to prop it up on something so it
just gives you more room to move your ankle around. You can use a strap or a
belt, you can use a dog leash if you have a dog, or you can use a big beach towel
if you don't have any of those. Make sure and wrap it kind of around the ball of your
foot, not up at your toes and not down low. That will help give you the
best stretch. You want to keep your leg nice and straight and just relax your
ankle. So the strap is doing all the work, and then you're just going to pull it
towards you as far as you comfortably can and hold that for about 30 seconds.
You should feel the stretch in your calf area underneath here. If you've had an
ankle fracture, you might actually feel it in the joint and that's fine as long
as it's not painful just that tension. That kind of hurt so good feeling. So 30
seconds, do that three times. Then you're going to go into some exercises. I like
these loop bands, they're really nice because then you'll have to hold on as
much. You don't have to tie your bands in knots. And King Athletic was very nice
to donate some of these loop bands to us, so check those out if you get a chance
and you want to try some out. And they have different weights which is really
cool, too. But just to start off with, again you're going to put it kind of around
the ball of your foot there because you don't want it to be up on your toes
where the band's going to come flying back at you, but you want to don't want
to be too low because then you're not going to get that resistance either. And
this time you're just going to push down like you're pushing on a pedal, and then
slowly come back up. Now if your muscles are weak from the fracture, it might kind
of
wiggle a little bit like that, but try and keep it is steady as you can. If
you're wiggling a lot, you might not be ready for either that resistance band or
a band at all, and just try it without the band. So just start off with about 10
of those and then if it gets easy, you can go up to 20 - 25, and those are easy
then you can get a stronger resistive band. Then wrap it around both feet kind
of at the ball of your feet, and then turn your foot out into the eversion, going
out. Now try to keep your leg itself pretty still, so it's not the whole leg
turning out, it's just that ankle going out, and then if you need to kind of hold
that leg a little bit that's fine. It's going to turn just a little bit, but you
don't want the whole leg turning. You're trying to do all that movement at the
ankle, so coming out and then slowly coming back in. So make sure you're
controlling that band,
don't let the band control you. And then you're going to cross over, and with the
band still at the ball of your feet, now you're going to push inwards, even though it's
going out that way, into inversions. So again, just at that ankle not the whole
leg. So if you feel like your whole leg is moving, you might want to hold on to it or
something like that to make sure you're just getting that movement at the ankle.
And if you feel like it's too hard, then just try it without the band at all.
Alright now we're going to do some exercises standing up. So for the
standing calf stretch, you're going to take the foot that you want to stretch,
and put it back behind you.
The front leg can bend a little bit. The back heel stays down and your foot stays
fairly forward. So not turned out to the side, that's going to take away from the
stretch. Hold onto something nice and sturdy like a chair or counter top, and
then bend this knee forward as much as you can until you feel the stretch in
the back. Make sure you keep that heel down, so you're just stretching this way,
and then you want to hold that stretch for about 30 seconds,
and then come back up, and do that three times for the calf stretch. Then you're
going to stretch the soleus muscle, which is the muscle underneath, and to stretch
that one this time you bend the back knee as well, but you're still trying to
keep that heel down. And again if you had an ankle fracture, you might feel it
more in the ankle joint vs here, but that's okay. You're just trying to get
that movement in there. So this time, bend that back one and the front one, and then
stretch. So right there hold that for about 30 seconds again, and then do three
of those as well. Then for some strengthening. You're going to do some
heel raises, so with your feet about shoulder-width apart, again hold onto
something if you need to for balance, and come up on your toes and then slowly
come down. Really try and control that movement because if you're your muscles
are pretty weak in the ankle, it's going to just try and come straight down, but
really try and control it going up and coming back down. That's the
important part. So just start off with about 10 of those, get up in 20-25, if that
becomes easy, then you can try it with one foot. So the same thing, just coming
up and then slowly coming back down. With that single heel raise right there. And
then for the last one, just doing some balance because our balance muscles have
a lot to do with our ankles and our hips, so when those muscles are weak, then we
get off balance a lot. We don't want you falling, so then you're just going to
stand on one foot. Again make sure and hold onto something nice and sturdy.
Start off with two hands and just maybe go 15-20 seconds. If you get to a minute
and that's easy, then just go to your fingers, and if that becomes easy, try just
one finger, and then if that's still easy, then just balancing on that one foot. And
if you look down, you're going to see your foot wiggling and moving just a
little bit. That's fine. That's just those muscles trying to find the balance. Even
when you don't have an injury,
they're going to do that, but if it's painful, you're probably not quite ready
for that yet. So there you have it, those were your stretches and exercises for an
ankle fracture. If you have any questions, leave them in the comment section. To check out some
other videos go to askdoctorjo.com, and remember,
be safe, have fun, and I hope you feel better soon.
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