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Help after an ankle injury
I broke my ankle about ten weeks ago and now I want to start working out again. Before my injury I was doing aerobics for 20 minutes three times a week and lifting weights, but now I have gained weight and feel lazy. My crutches and splint are gone, but I am still limping. How do I start getting back in shape safely?
Let's deal with the ankle first. Since the splint is gone, you need to focus on increasing the range of motion in the joint and strengthening both the muscles supporting the ankle and the other lower-leg muscles that have been atrophying during the healing period.
Here’s a sample range of motion exercises. First, flex your toes towards you as far as you can and hold the position for ten seconds. Then point your toes away from you, extending as far as you can, and hold for ten seconds. Repeat each exercise ten times. Finish by writing the alphabet in the air with your toes.
If you're still experiencing some pain and swelling, you should be applying ice to your ankle regularly both before and after exercise.
If you are feeling pain-free, you should also begin some strengthening exercises. Start with these:
- Towel bunches: place a towel on the floor and use your toes to bunch up the towel and pull it towards you
- Calf raises: lift yourself up on your toes so your heels move upwards and then lower yourself down again
- Toe raises: while sitting or standing, lift your toes up off the ground, keeping the rest of your foot stationary
- Inward and outward rotation: press the inner and outer edges of your foot against the wall for three-second increments
Stretch your ankle afterwards by standing at arm's length from a wall and leaning towards the wall, keeping your heels down on the floor, and by doing the range of motion exercises above. If you're feeling sore afterwards, apply some ice for about ten minutes.
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