[embodiment] hmmm.

[kaberett]

This ankle of mine -- the one I turned pretty badly in April -- has been getting noticeably grumpier with me over the past week or two: further limited range of motion and sharp pain when I put weight on it while standing up from the sofa, particularly if it's through the ball of my foot without the heel on the ground.

I don't think this is at "worth asking for an actual physio referral", yet, but I should probably start thinking about doing some physio at home. I am contemplating this awful ?scan of an NHS leaflet, primarily; most of the other things I'm turning up seem to be variations on a theme, but if anyone wants to chime in...

Comments

[ewt]

That leaflet seems to be missing the "theraband tied to a table leg in a loop your foot is in, use your ankle to turn your foot to stretch it, repeat facing the other way so you have to move your ankle the other direction" exercise, which is A Bit Hard and maybe better for additional strengthening once other stuff is easy, as well as the standing on one foot exercise (which I think is in your general list anyway), which is the minimum exercise I need to do to keep my ankles from hating me. But nothing in it looks terrible to me.

[lnr]

Looking at those I'd say they're pretty similar to the ones I had when I'd sprained/chipped my ankle. Physio also gradually added standing heel raises (ie standing on tip-toe), and as I progressed introduced a wobble board to balance on, and practicing balancing on one leg (on the bad one - on tip-toes).

I went private, but the physio I had reckons it's nearly always worth getting physio for ankle sprains - but I guess she would say that :)

[lunabee34]

*hugs*

I'm sorry it's bothering you.

[sebastienne]

not a helpful physio suggestion I'm afraid but I am disproportionately charmed at the filename "12384Pankle.pdf"

Pankle!

[kaberett]

RIGHT

[simont]

I feel as if that almost ought to be someone's password.

[syderia]

In addition to the exercises in the leaflet, I have been advised (by my physical therapist) to do the following :
Standing on a foam pad (or a towel folded in four, the idea is to aim for a surface with a bit of give but not too much) :
- keeping your hurt ankle on the surface, put your other foot forward (at a normal distance for walking), bring it backwards, pause for a couple of seconds when it's in the middle of the move (standing on your hurt foot at that point)
- do the same kind of move with a pause in the middle where you stand on one leg, but going forward to sideway
Both these moves are done with your feet facing forward
- the third move is sort of a variation on the first one, but where you put your foot in front of the hurt one (with the effect of turning on your ankle), facing ideally perpendicular to it, and do the same backward
If you're unsure, don't hesitate to do them with the tips of your fingers resting on a nearby wall, or close to something you can grab

Also, I have two moves for the inversion/eversion part of the leaflet: U and circles (in both senses)

Working on pointing/flexing the foot is easier with a slightly bent knee
You could also maybe use your wheelchair to help with going forward and back (my surgeon suggested an office chair, or putting my foot on a skateboard)

Don't hesitate to ask if my descriptions weren't clear enough.

[kaberett]

Thank you for these, this makes a lot of sense <3

[rydra_wong]

There's also the time-honoured "write the alphabet in the air with your toes". Any alphabet you like, as many alphabets as you know, upper-case and lower-case. Range of motion plus motor control.