But, remember, you will get strong again. It isn’t easy to go from being active to sitting in a cast or relying on a device to get around. Make sure to stretch properly before and after your swim to reduce your chances of getting another injury. Swimming will get your heart rate without harsh impact. Start by balancing just one minute at a time and work up from there.įinally, if you have a pool nearby, go for a swim. Standing on a balance board for just a few minutes a day can strengthen your ankles, knees, hips, and core. Use cork blocks to ensure stability and keep your knees aligned, preventing future ankle injuries.Īnother good low-impact exercise is balancing. Many fantastic low-impact exercises can help you strengthen your entire body, including your ankles, without dealing with the shock of high-impact activities.įor example, the squat is a fantastic exercise that works every part of your body. Try these ankle and foot exercises to help you get stronger without any pain. Talk to your doctor about any concerns you may have with pain after surgery. If you feel any pain as you move, stop what you’re doing and take it as a sign that you are moving too fast. So, don’t try to be a superhero by “pushing through the pain” and hoping for the best.Ī good rule of thumb is to modify your exercise to around 50% of what you were doing before getting injured. You may feel better after surgery, but you are not 100% yet. The steps listed below are intended to help you once you have been cleared to become active again after surgery. They can work with you to develop a recovery plan.
If you have recently had ankle surgery or are preparing for an upcoming surgery, here are some things you can do to speed up your recovery without risking a re-injury.Īlways talk to your doctor if you have questions about your recovery.
Several things can lead someone to require ankle surgery, including a lack of ankle mobility. A lack of ankle mobility can also lead to more severe conditions such as Achilles tendonitis, patellar tendonitis, sacroiliac dysfunction, and plantar fasciitis.
Losing ankle mobility often means gaining pain somewhere else in the body. So, having ankle mobility in both ankles is critical for complete body alignment. This can lead to imbalances in the knees, hips, or back. If one ankle has complete mobility and the other operates at 50%, the body will need to balance itself out. We can also have problems when only one ankle has proper mobility. It will move up the chain of our body, potentially landing on our knees, hips, or back.
#Ankle mobility full#
Without full ankle mobility, the shock our ankles are supposed to absorb will be absorbed somewhere else. They are the first major joint to absorb shock when our feet touch the ground, whether by standing, walking, or running. Our ankles are among the most critical joints in our bodies. However, if you are recovering from ankle surgery, you can also do several exercises to improve ankle mobility to get stronger and prevent further damage. That’s why it’s so important to focus on ankle mobility before you get injured. Standing, walking, and exercising can be excruciating when dealing with ankle pain. We often don’t give ankles much thought until they start hurting.Īnkle pain can make doing everyday activities impossible.
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