Physiotherapy for Ankle Rehabilitation Session 2

I apologise for my previous entry I realise I never finished adding the exercises  so I am attaching the full list at the bottom of the post.

I attended my second physiotherapy session today.  It was a learning curve and felt quite productive.  Firstly, I was advised that I could walk better if I took larger steps with my good foot; as I was taking little ones so I spent less time on the bad leg.  Then I was also told to stop looking at my feet and look forward when I walked, as looking down makes you stick your bum out.   See this proves that confident people look thinner because they draw less attention to their bottom.

I had a go at  using steps with alternate feet.  By far the hardest thing so far, don't think I will be doing this much for a while, I was definitely swinging down the steps as opposed to walking, my shoulder is really hurting now (not sure if that is related or not but thought I would throw it in for sympathy).

Other than feeling quite stupid that I don't know how to walk correctly I am pleased with the help I am receiving, I can't urge anyone in the same position enough, get yourself some physiotherapy - I feel so much more capable now than I did a week ago, I have more confidence because I know I am doing the right things.

Disclaimer

I am happy to share the exercises I have been given, but I won't take any responsibility for what happens or doesn't happen if you try them. I am not a trained physio and what is prescribed for me, may not be right for you.  There is no substitute for a professional watching you and advising where you are going wrong so get in touch with one if at all possible!!!

Physio Session One

1.

• Lying on your back or sitting.
• Bend and straighten your ankles briskly.  If you can keep your knees straight during the exercise you will stretch your calf muscles.
• Repeat 10 times

2.

• Sitting with your feet on the floor
• Alternatively raise the inner boarder of your foot (big toe) and then the outer border (little toe). 
• Repeat 10 times 

NB I find doing the exercise with both feet at the same time helps you to compare what normal range of movement should be so you know how far you can push yourself.

3.

• Lying on you back with a cushion under your back (or sitting on a stable chair). 
• Put a towel under the ball of your foot and hold an end with each hand. 
• Bend and straighten your leg slowly.
• Repeat 10 times

4.

• Standing with the bad leg behind the other leg, in front of a table or wall.  
• Bend the front leg, and press the heel of the bad foot down to stretch the achilles tendon.
• Hold for 5 second
• Repeat 10 times

Physiotherapy Session Two

1.

• Sit so you can have your legs up (on a bed or sofa). 
• Place a towel around the bad foot.  Take the one end of the towel in each hand.  Keep this start position for the next 3 exercises. 

a) Push your toes up as far as you can towards your body.  With the towel pull your foot a little further until you feel a stretch.  Hold for 2 and release.

b) Raise the inner boarder of your foot (big toe) as far as you can then with the alternate hand to the foot (my left foot was injured so I use the right hand) pull the towel against the foot to stretch it further in the same motion. Hold for 2 and release.

c) Raise the outer border (little toe) as far as you can then with the corresponding hand to the foot (my left foot was injured so I use the left hand) pull the towel against the foot to stretch it further in the same motion. Hold for 2 and release.

2. 

• Sit so you can have your legs up (on a bed or sofa). 
• Place a theraband or exercise band around the bad foot.  Take the one end of the band in each hand
• Pull the band with both hands up towards your body against the foot. Push against the band with your foot pointing you toes away from the body as far as you can.  If it is too easy, next time pull the band closer to your body before you start the stretch. 

Standing exercises

1. 

• Stand against the kitchen worktop or other table (use the table or worktop for support throughout).  
• Find your centre of gravity.
• Lift up onto your toes with both feet, go only as far as you can on the bad leg.
• Repeat 10 times

2. 

• Stand against the kitchen worktop or other table (use the table or worktop for support throughout).
• Roll back onto your heels lifting the balls of your feet off the floor, go only as far as you can on the bad leg. 
• Repeat 10 times

3. 

• Stand against the kitchen worktop or other table (use the table or worktop for support throughout).  
• Walk on the spot, lifting each leg as high as you can before lowering and repeating with the other leg. 
• Repeat 10 times

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.