Physiotherapy for Ankle Rehabilitation

11 weeks post operation,

5 weeks since cast removed

3 weeks since referral by GP

Hooray physio appointment !!

I found it really difficult to get information on appropriate rehabilitation methods on the internet so hopefully this will help anyone who happens by my blog:

Task 1 - Walking with one crutch

The trick to walking it seems is that walking slowly with one crutch is better than walking quicker without any but doing it badly.

1. Hold the crutch on the opposite side of the bad leg.


2. Put the crutch slightly in front of you


3. Step forward with your bad leg, putting your heel down first (as confidence grows you will start doing step one to three together so the crutch and your foot should hit the floor at the same time).


4. Follow through with your good leg


5. Repeat ensuring you use the full heel to toe motion (push of with your toes as you make the next step)

By holding the crutch on the opposite side you can take weight off of the injured side and better support yourself as you walk.

Task 2 - Walking up and down stairs with crutches

1. If you are going to walk or hop up the stairs, hold on to the rail with one hand and the crutch with the other.


2. Push on the rail and your crutch and step up on to the step with your good leg.


3. Bring your bad leg up on the step and then your crutch.


4. Coming down the stairs, swap your crutch in to the other hand.


5. Lower the crutch down on to the step, push on the rail and your crutch and then step down first with the bad leg and then with your good leg.


6. The crutch should always stay with the bad leg to support it.

Once you have completed your exercises you will need to carry out contrast bath therapy.

You will need one bowl of hot water (not too hot as to burn yourself), and one bowl of cold water (with ice cubes).

Place the injured foot in the hot water for one minute, then place it in the cold water for one minute.

repeat for a total of ten minutes.

It is not very nice by the way - but I am assured it works.