Sprained ankle recovery?

[iamme]

Anyone know some good ways to strengthen a sprained ankle back to 100%? I sprained it about 2-3 months ago and it feels ok, but not 100%.

When i rotate my ankle, sometimes it feels like a ligament or tendon gets "out of place" and starts to hurt until i slowly "move it back". Does this make sense?

Any tips appreciated.

 

[iamme]

^^

 

[LordJezo]

::not lordjezo::

i sprained my ankle maybe almost 6 months ago. It's still not 100% and I was told it probably never will be again. So I just suck it up and deal. Sucks...and it gets mighty painful when it rains or is cold..but I gotta deal with it now. If only I had seen that last step on the deck..I wouldn't be in this position right now. Stupid deck.

 

[Sid59]

do your alphabets. Meaning, point your toes and draw out the entire alphabet, upper and lowercase. It's really common for rehab.
Also, you can do single leg stands. Balance around and let the surround muscles work a bit more to stabilize.
Lastly, if you know any professional rehab workers, they have this thing. It's a ball with a flat disc on top. You stand on it with one leg and it shifts around. This makes the angle and other muscles work together to gain strength and stabilize.

 

[Salvador]

I need to get to Lifer status

 

[iamme]

Originally posted by: LordJezo
::not lordjezo::

i sprained my ankle maybe almost 6 months ago. It's still not 100% and I was told it probably never will be again. So I just suck it up and deal. Sucks...and it gets mighty painful when it rains or is cold..but I gotta deal with it now. If only I had seen that last step on the deck..I wouldn't be in this position right now. Stupid deck.

nativesunshine, what are you doing posting for lordjezo's account?

 

[nativesunshine]

Originally posted by: iamme

Originally posted by: LordJezo
::not lordjezo::

i sprained my ankle maybe almost 6 months ago. It's still not 100% and I was told it probably never will be again. So I just suck it up and deal. Sucks...and it gets mighty painful when it rains or is cold..but I gotta deal with it now. If only I had seen that last step on the deck..I wouldn't be in this position right now. Stupid deck.

nativesunshine, what are you doing posting for lordjezo's account?

unfortunately, I was at his house this morning...

was too lazy to logout of his name and sign on to mine. Cool that you figured out it was me tho.. heh.

 

[Spac3d]

Originally posted by: nativesunshine

Originally posted by: iamme

Originally posted by: LordJezo
::not lordjezo::

i sprained my ankle maybe almost 6 months ago. It's still not 100% and I was told it probably never will be again. So I just suck it up and deal. Sucks...and it gets mighty painful when it rains or is cold..but I gotta deal with it now. If only I had seen that last step on the deck..I wouldn't be in this position right now. Stupid deck.

nativesunshine, what are you doing posting for lordjezo's account?

unfortunately, I was at his house this morning...

was too lazy to logout of his name and sign on to mine. Cool that you figured out it was me tho.. heh.

?!:Q?!

 

[nativesunshine]

??? what???

 

[nord1899]

I've recently finished up some physical therapy involving an ankle sprain. Here is what they had me do.

1. The alphabets as described above works great.
2. Stand on one leg, bend the other behind you calf. Start out with your arms out to help stabilize yourself. When that gets to easy, cross your arms across your chest. When that gets to easy, close your eyes. Do this for at least 30 seconds. One note, you will likely tip over doing this exercise so it might be a good idea to do it near a bed or chair or something to grab onto.
3. Using ankle weights, wrap it around your foot near the toes. Place your foot over the edge of a bed/bench/chair/etc. Lift up/down and then lay on your side and lift side/side.
4. If you are lucky to get a theraband (a real big elastic band, different colors are different resistences), use that for exercises.

Hope that helps.

 

[Spac3d]

Originally posted by: nativesunshine
??? what???

I thought LordJezo was gay - apparently not.