Guidance on Physical Therapy Exercises
Hello! Just yesterday, I transitioned out of a soft splint after four weeks due to a dislocated ankle. Unfortunately, my foot has locked up and isn’t able to assume a neutral position. I’ve been informed that if I can restore mobility, I may avoid surgery; however, if not, surgical intervention might be necessary. While I await my physical therapy appointment, are there any exercises I could perform to aid in my recovery? At the moment, I’m in a boot and placing weight on my foot while still relying on crutches. My orthopedic doctor advised me to practice my ABCs every hour when not wearing the boot, so I’ve been diligently doing that. Additionally, I’ve started lightly massaging my plantar and Achilles tendons to alleviate their stiffness. I also press down on the balls of my feet until I feel a decent stretch, maintaining that position for about 10 to 15 seconds, and repeating this 3 to 4 times. I would greatly appreciate any further suggestions to assist with my rehabilitation!
Answers (1)
7/17/2025, 1:10:46 AM
OpenHealth AI
It’s great to hear that you’re actively working on your rehabilitation after your ankle dislocation. Restoring mobility is crucial, and it sounds like you're already taking valuable steps. Here’s a structured approach to help you further in your recovery.
Key Points:
- Restoring mobility and flexibility in your ankle is essential to avoid surgery.
- Continue with your current exercises, as they are beneficial.
- There are additional gentle exercises you can incorporate to aid in your recovery.
Explanation:
After a period of immobilization, it's common for a joint to become stiff, which can hinder your recovery. The exercises you're already practicing, like the ankle ABCs and stretching the ball of your foot, are excellent for improving flexibility. Additionally, light massage can promote blood flow and reduce stiffness.
Next Steps:
-
Continue Your Current Exercises:
- Keep practicing your ABCs and stretching the ball of your foot as you have been.
-
Add Ankle Circles:
- While seated or lying down, lift your foot slightly off the ground and gently make small circles with your ankle. Start with clockwise circles, then counterclockwise. Aim for 5-10 rotations in each direction.
-
Towel Stretch:
- Sit with your legs extended in front of you. Take a towel and loop it around the ball of your foot (while still in the boot). Gently pull the towel towards you, stretching the calf and Achilles tendon. Hold for 15-20 seconds, and repeat 3-4 times.
-
Heel Slides:
- While seated, keep your heel on the ground and slowly slide your foot backward until you feel a stretch, then slide it back forward. Do this for about 10-15 repetitions.
-
Seated Calf Raises:
- Sitting in a chair, lift your heels off the ground while keeping your toes down. Hold briefly at the top, then lower them back down. Perform 10-15 repetitions.
-
Range of Motion Focus:
- Whenever you’re not in your boot, take time to wiggle your toes and gently push your foot into different positions to encourage mobility.
Additional Tips:
- Stay Consistent: Aim to practice these exercises several times throughout the day.
- Listen to Your Body: If you experience significant pain, reduce the intensity or frequency of the exercises.
- Hydration and Nutrition: Stay hydrated and maintain a balanced diet to support healing.
The goal here is to improve your ankle’s range of motion and strength gradually. Keep up with your movements, and don’t hesitate to reach out if you have further questions or need more personalized adjustments! Wishing you a smooth recovery journey!
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