exercises after injury?

[vikayo]

Hi all,


so I've ripped a ligament in my left ankle right in the summer and now I feel like I am able to start training again.

Has anybody of you hints on special exercises how to regain flexibility, coordination, strength, balance?

I feel like I've lost horribly much of the abilities in those 8 weeks. :(

[PLCrane]

I deally, you would have been doing rehab exercises early on, like passive range of motion (moving your ankle with your hand) and then active range of motion (moving your ankle with your ankle muscles.) And then resisted motion (like against rubber tubing). You can still do these.

Try walking before you try running. Ice it if it hurts afterward.

Practice standing in crane stance. If you want to make it more challenging, do it on a rocker-board (or wobble-board). Check a physical therapy supply place for these.

Check these out -
http://waterski.about.com/library/weekly/blankle_injury.htm
http://www.senecapt.com/_articles/Ankle_Injury_Prevention.htm


PLC

[Ford Prefect]

I would definately see a PT to rehab that.

[vikayo]

Originally posted by PLCrane

Check these out -
http://waterski.about.com/library/weekly/blankle_injury.htm
http://www.senecapt.com/_articles/Ankle_Injury_Prevention.htm

PLC


Thanks a lot, good links and hints! :)

I did some simple walking and standing on one foot and similar things, but that all didn't feel too perfect.