People, some of you may already know that a while back i broke my ankle, work accident. A result of this is that on monday past I was told to attempt to walk again, am attending physio on friday morning. I actually had arthrocopic ankle debridement surgery. While i will be getting info from the physio are there any other people who might have had similar treatment and could recomend some excersises that might help?
I am actually dreaming about walking at night !!!
Scott
CityCyclingEdinburgh Forum » Stuff
recovery after op
(4 posts)-
Posted 11 years ago #
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I haven't had similar treatment but I wish you well with yours. Sounds painful!
I don't know if this would be any use at all to you but I did get great help from the sports physios at FASIC in the Pleasance. I'd give them a general recommendation to anyone who has aches & pains or persistent injuries, anyone whose body doesn't really work the way it's meant to.
My own story: I had sore knees, I could hardly climb stairs any more; my GP reckoned I might have an autoimmune disease, and sent me to a consultant; the consultant said it was obviously arthritis; the physio at FASIC said (but more politely) that anyone could tell at a glance that it wasn't arthritis, but a muscular problem which could be put right with a bit of the right physio exercises. The exercises worked, the pain vanished in a week or two, so the physio was proved right.
Posted 11 years ago # -
+1 for FASIC
@splitshift I'm coming back from a full rupture of my achilles tendon. Whilst that's a different injury to yours, I suspect that a lot of the issues you'll be facing will be similar to mine - predominantly muscle wastage caused by the ankle being immobilised for so long.
I've been weight bearing in a walker boot for the past 5 weeks. After the first week the physio had me doing range of movement exercises moving the foot actively (ie, just using the foot's muscles, no pulling on it to increase the stretch) as far as I could left, right, up and down. I'm still doing that now to try and get it that little bit further each time.
He also had me put my bad foot flat on the ground and scrunch my toes up as though to grip a piece of paper under my foot, then pushing out as though to try to tear the piece of paper. That's a great way of getting cramp in your toes...
Finally, I've been standing on the bad foot and trying to balance on it for extended periods. You can feel the muscles in your ankle twitching away to keep you upright.
I've also got some exercises for the upper leg (lift and hold the leg up for 10 seconds lying on your back, front, and from sitting (leg in font) and standing (leg behind). I'll be using one of those quad lifts machines at the gym once I get the nod.
Given it's the tendon I broke I'm still not putting much strain on the calf, but I'd imagine you'll be able to do that (discomfort in the foot permitting). I understand that once I'm out of the boot I should at any opportunity (eg, doing the dishes, waiting for a bus) stand on the bad leg with knee slightly bent and do some calf raises (ie push myself up from the ball of my foot using the calf).
One legged cycling (using the bad leg) should be good too. ;o)
Standard caveat: I ain't a physio. As with all these things, if you feel pain stop doing whatever you're doing immediately.
Posted 11 years ago # -
thanks all, yes physio recomended all of the above, standing on one leg, the bad one, mmm, tried that, almost fell over like a cartoon tree ! TIMBER !suppose times the best thing,oh well !
ScottPosted 11 years ago #
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