What are Some Must Have PT Exercises I can do At Home? I havent dont much PT if at all. havent dont much PT if at all. I'll do sets of squats daily, and each day I like to stretch my ankle stretching my toes downward (it feels good) but nothing like the ABC stretching/lunges I just read I had to have done my first two weeks.It's for my left ankle. I cannot afford a PT in my home country unfortunately, it is exorbitantly out of my budget. Its in the morning when it deflates but by mid-day after meals its all swollen again.I am so distraught reading studies that show if I havent done any PT the first week or two, the chance of chronic pain doubles.I posted on reddit everywhere and none of them will help me because "muh legal issues soliciting medical advice"
>Day 16Nigga your ankle is broken get ye to a doctor
>>77239676Go to a doctor bro, also there aren't really any specific exercises just keep it in general activity (do the movements that the ankle joint can do), also if it's broken you might have to use crutches for 6 weeks. Anyways its bad to walk on it when you don't know if you have a fracture or not but if you've put weight on it after the sprain it's at least not dislocated I am a physical therapist and when I have ankle fracture patients or sprains at the hospital I dont really give out specific exercises, just inform them of their restrictions, what they can and cannot do and keep it in general activity so it doesn't get stiff
>>77239939i tried this anterior impingement exercise and i feel way better. i never felt any pain, maybe some subtle soreness, but on one or two of those reps i felt some slight sharpness; but after just a giant wave of relief. https://www.youtube.com/watch?v=TRqmE-yxEng
A few months ago I rolled my ankle really bad, couldn't even walk on it for a couple days then was in a boot for a week, was unable to do any kind of running or related cardio for a solid month and change. Before that I had been doing great on the StairMaster every day - I was up to level 11 for the first 7 minutes the and level 12 for the last 3 - no leaning, and I was about ready to move up.The first time I got back on, I couldn't even do level 11 for 5 minutes. It sucked, but it also gave me more of an appreciation of and made me impressed with the level of cardio I was previously at. Relatively quickly I got back to where I was. Thanks for reading
>>77240205Thats inspiring anon thanks for your story. you doing any special stretches now for your ankle?
>>77239676can you get your hands on either a boot or an ankle brace like picrel?
>>77241776i did, but it was after a week. current studies show that compression should only be applied in the first three days, after that, the LOVE protocol encourages movement and hypermobility exercises
>>77239814>>77239939Doctors are hacks. He needs a bone setter. Anyways, OP who won't seek any professional guidance should at least prefer a heightened position for his broken ankle
>>77239676Assuming it's a sprain not broken, look into wobble board proprioception exercises. You don't need to buy one, just use a piece of strong plywood with a large rounded pebble underneath - woks great. You do need to get the swelling down tho'
when i had a pretty badly sprained ankle, elevation and ankle alphabet helped me
>>77241751no and it still actually looks slightly swollen but it's totally functional. I didn't break any bones but almost certainly tore a ligament; just takes time to heal
>>77239676Actual PT here, I'm bored in the clinic and just saw a severely sprained ankle today. I'll try to help, but the summary is that self-treating a sprained ankle is really tough and you really should get an x-ray at least.You haven't told us how you injured it. That is the single most important piece of information.You really really should get an X-ray to rule out a fracture. I think it's unlikely, but a fracture is the only ankle injury which would actually change the treatment.> rehabthis is a four-pronged approach that I use with most of my patients: hip strength, calf strength, balance, and swelling control. You can start all of these now but you need to listen to your body.> hip strengthHip strength reduces the lateral demand on the ankle. A rough hip strength progression looks like this: clams > banded clams > bridge > bridge with one foot closer to you > single-leg bridge > single-leg bridge with a heavy kettlebell on your hip. Also try doing crab walks daily> calf strengthThis is hard because you might not even be able to tolerate a calf raise right now. Try doing double leg calf raises on flat ground at first. Doing them off the edge of a step to get more range is better but don't do it if it's unbearably painful.> balanceDon't worry about this until the swelling is mostly gone and calf raises are easy. No wobble boards for now.> swelling managementElevation does very little for ankle swelling. I suggest using a compression sock. Swelling is a sign that you've generally done too much weight-bearing for the level you're at. Try monitoring your steps on a step counter and try to keep it consistent. Big spikes in weight-bearing activity will likely aggravate the swelling.Don't be distracted by fancy ankle impingement exercises. Most rehab is simply just reducing your activity to a level you can tolerate and building up slowly from there.
