I injured my ankle a while back, tore a ligament or two, still have a bit of a limp, and limited mobility. I was wondering if anyone had any suggestions for increasing mobility and something that I can do to burn off calories since my ankle really does not like even light jogging. -Galorin
Physical therapy, with a physical therapist. At least get a personalized list of exercises from a therapist.
As AikiMac has said, for proper advice you need to go to the physio. There are plenty of sites that give info on rehab but until you know exactly what the problem is, it would be foolish to try to make up a routine for yourself. The physio will probably give you a mix of strengthening and stretching exercises (that's what I'm currently doing for my ankle) but is best to have these tailormade to your injury. As for cardio work, it depends how painful your ankle actually is, I found stationary bike work to be my saviour (you can do distance, intervals and tabata sets) and you could try swimming - but be careful when pushing off from the wall.
thanks Frodo, that was exactly what I was after. I'll be doing the physio in a few months (got a bit of a waiting list) but I'll try the cardio stuff that you've suggested.
Physios generally know the biz. I have messed up knees, from physio exercises they are getting better all the time.
band exercises- work the ankle in all four directions, forward,back,and side to side. i have torn all the ligaments in both ankles and these worked for me.
You could try the following sites as well: http://physicaltherapy.about.com/od/orthopedicsandpt/ss/anklerehab.htm http://physicaltherapy.about.com/od/strengtheningexercises/ss/ankleexercises.htm http://www.med.umich.edu/1libr/sma/sma_anksprai_rex.htm http://www.med.umich.edu/1libr/sma/sma_xankspra_art.htm but if you're already having physio on it, the exercises that you're doing should be just what you need.
