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  1. #1
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    Broken Ankle Advice.....

    In early May I was ran off the road by a car and broke my right ankle..
    Officially called a Distal Fibula Fracture. I got a cast and just had it removed last Friday after 6 weeks in the plaster. Doc says the bone is healing at his anticipated schedule. I am now in boot for at least 3 weeks, but at least I can now take it off and go swimming, shower without a garbage bag around my leg.. So my doc said I could start walking on it, but it is still to sore and painful to do so yet. Still on crutches.

    Any Advice on how to rehab from here? Any and all advice would be surely appreciated! Prior to this I rode 100 plus miles a week as a commuter and hit the dirt on the weekends! I am in AZ so plenty of riding I am missing out on! Driving me nuts! If anyone has been thru this I would love to hear how you rehabed

    Jabert

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    It's going to be sore and painful for a bit. Remember for the last 6 weeks it has been in a cast and non-weight bearing. Work on the range of motion, and you will find that once that begins to come back some of the pain will go away.
    I resolve to constantly assert my honest opinion on anything and everything - whether it is requested or not.
    Bucky the Cat

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    no visits to a physical therapist?? that would be my next visit...

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    Quote Originally Posted by clo View Post
    no visits to a physical therapist?? that would be my next visit...
    No Insurance... This is already going to cost me 8K out of pocket. My Doc said I can do most PT at home or in my pool, and on the bike. I found on line some at home stretches with towels to start my range of motion stuff...

    Jabert

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    Quote Originally Posted by mtnbikej View Post
    It's going to be sore and painful for a bit. Remember for the last 6 weeks it has been in a cast and non-weight bearing. Work on the range of motion, and you will find that once that begins to come back some of the pain will go away.
    Each day I put a little more pressure on it, not full body weight yet. Doc said it might take a week or two for that.

    Jabert

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    Where in AZ? I am a PT in Ahwatukee and I know we offer free consults for a 15 minute assessment that would probably be a good start...Many PT clinics do the same. Plus AZ is a direct access state where you can simply show up, pay a hundred bucks and get a good start on rehab. No script required. 8k is a lot to spend and not be at full function, so what's a few hundred more for a better outcome?

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    Quote Originally Posted by pwrtrainer View Post
    Where in AZ? I am a PT in Ahwatukee and I know we offer free consults for a 15 minute assessment that would probably be a good start...Many PT clinics do the same. Plus AZ is a direct access state where you can simply show up, pay a hundred bucks and get a good start on rehab. No script required. 8k is a lot to spend and not be at full function, so what's a few hundred more for a better outcome?

    What part of Tukee? I have lived in there for the last 8 years. I am now in S Tempe but my office is at 48th and Elliot.

    Jabert

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    Haha! Figured as much. Check your PM's

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    Quote Originally Posted by pwrtrainer View Post
    Haha! Figured as much. Check your PM's
    I know exactly where you are! I will call you to see if you can help!

    Thanks Bro

    Jabert

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    Just saw your post, jabert, and thought I'd chime in. I broke my ankle in an mtb'ing accident almost 2 years ago. Here is some info that might help you:

    +1 on the physical therapist. You don't necessarily have to go twice a week. They can teach you many good exercises that you can do at home. Pay close attention to learning proper form. You should probably visit the same therapist every few weeks so that they can recheck your form and teach you more exercises as you progress.

    One vitally important piece of info that I didn't get until almost a year after my injury is that virtually all broken ankles include significant injury to the tendons and ligaments. It's likely that much of your discomfort from here on out will be attributable to soft tissue damage. Tendons and ligaments can take a couple of years to fully recover.

    Easy cycling was the only time that my ankle didn't hurt during the first couple of months of weight bearing. Check with your therapist to see if your ankle is ready to ride. If so, remember that your foot and ankle are "stupid" right now. They've lost proprioception, (knowing where they are in space), and your balance will be off. Stick with wide, flat trails for your first several rides.

    I was riding less technical mtb trails and doing easy trail running by 4 months after my injury. I was competently riding all of my favorite mtb obstacles 3 months after that. Almost 2 years out, my ankle is still a bit stiff but I rarely notice it anymore.

    Best of luck. The healing and rehab may sound a long way off now but you'll be able to resume your favorite activities long before your ankle is fully recovered. Luckily, time passes much faster once you can start doing what you love again.
    Last edited by Bernina; 06-22-2013 at 09:04 PM.

  11. #11
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    Quote Originally Posted by pwrtrainer View Post
    Where in AZ? I am a PT in Ahwatukee and I know we offer free consults for a 15 minute assessment that would probably be a good start...Many PT clinics do the same. Plus AZ is a direct access state where you can simply show up, pay a hundred bucks and get a good start on rehab. No script required. 8k is a lot to spend and not be at full function, so what's a few hundred more for a better outcome?
    Quote Originally Posted by jabert View Post
    What part of Tukee? I have lived in there for the last 8 years. I am now in S Tempe but my office is at 48th and Elliot.

    Jabert
    Small world. I'm in Ahwatukee also, run a machine shop up by Broadway/52nd. I just so happen to also be nursing an ankle injury, took a fall up at the waterfall on National last weekend. Bad sprain, multiple fractures of my navicular.

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    Quote Originally Posted by Bernina View Post
    Just saw your post, jabert, and thought I'd chime in. I broke my ankle in an mtb'ing accident almost 2 years ago. Here is some info that might help you:



    One vitally important piece of info that I didn't get until almost a year after my injury is that virtually all broken ankles include significant injury to the tendons and ligaments. It's likely that much of your discomfort from here on out will be attributable to soft tissue damage. Tendons and ligaments can take a couple of years to fully recover.

    Best of luck. The healing and rehab may sound a long way off now but you'll be able to resume your favorite activities long before your ankle is fully recovered. Luckily, time passes much faster once you can start doing what you love again.

    ^^^^This:

    My Ortho just about guaranteed that I would have eventually get arthritis in my ankle when I got older......but I didn't expect it to flare up only 3 years later.

    Granted, when my ankle was broken, I also dislocated the foot back nearly 3/4"....so the tendons and ligaments got stretched out and I damaged the cartlidge in the joint pretty bad.

    I now know when the weather is gonna change....my ankle tells me so.
    I resolve to constantly assert my honest opinion on anything and everything - whether it is requested or not.
    Bucky the Cat

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    Quote Originally Posted by Bernina View Post
    Just saw your post, jabert, and thought I'd chime in. I broke my ankle in an mtb'ing accident almost 2 years ago. Here is some info that might help you:

    +1 on the physical therapist. You don't necessarily have to go twice a week. They can teach you many good exercises that you can do at home. Pay close attention to learning proper form. You should probably visit the same therapist every few weeks so that they can recheck your form and teach you more exercises as you progress.

    One vitally important piece of info that I didn't get until almost a year after my injury is that virtually all broken ankles include significant injury to the tendons and ligaments. It's likely that much of your discomfort from here on out will be attributable to soft tissue damage. Tendons and ligaments can take a couple of years to fully recover.

    Easy cycling was the only time that my ankle didn't hurt during the first couple of months of weight bearing. Check with your therapist to see if your ankle is ready to ride. If so, remember that your foot and ankle are "stupid" right now. They've lost proprioception, (knowing where they are in space), and your balance will be off. Stick with wide, flat trails for your first several rides.

    I was riding less technical mtb trails and doing easy trail running by 4 months after my injury. I was competently riding all of my favorite mtb obstacles 3 months after that. Almost 2 years out, my ankle is still a bit stiff but I rarely notice it anymore.

    Best of luck. The healing and rehab may sound a long way off now but you'll be able to resume your favorite activities long before your ankle is fully recovered. Luckily, time passes much faster once you can start doing what you love again.
    Thanks for the info... my Dr said no tendon or ligament damage that he could see. He see's this as a stanard break of the Fibula. I still cant put full weight on the ankle, but it has only been 10 days since the cast came off. I go back in July 12 to get my last Xray and he said maybe a brace at that time. I commute to work so that should be plenty of rehab once I can do that again. It's only about 5 miles to my office, so my Dr said that will be the best rehab I can do. I am hoping to be there again by Sept 1. My break happened April 27, so that would be 4 months... Does that sound realistic?

    Jabert

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    When I snapped my fibula a few years back i had a non-weight bearing cast for 6 weeks. It wasnt completely healed so they gave me a brace. I used that for a few weeks but the ankle was stiff for awhile. The one exercise i found that worked the best to regain strength and range of motion was calf raises. Id do then at work at my desk. Once i could do them on flat, i started used a ream of paper to elevate my foot and get more range. I was shocked by how fast i regained my strength and range of motion. By 12 weeks i was lightly jogging and back to riding.
    13 SJ Evo, 14 Aurum, 14 Fatboy, 15 P.3

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    Quote Originally Posted by Mr. Lynch View Post
    When I snapped my fibula a few years back i had a non-weight bearing cast for 6 weeks. It wasnt completely healed so they gave me a brace. I used that for a few weeks but the ankle was stiff for awhile. The one exercise i found that worked the best to regain strength and range of motion was calf raises. Id do then at work at my desk. Once i could do them on flat, i started used a ream of paper to elevate my foot and get more range. I was shocked by how fast i regained my strength and range of motion. By 12 weeks i was lightly jogging and back to riding.
    You were riding in 12 weeks from the cast being removed? I would love to be on the bike in that time frame... giving I had the cast removed June 14, that would put me in that Sept time frame. I found online a bunch of stretching of the ankle that can be done at home also. I also work at a computer so I can do those calf raises at work also. I am gonna go see PT-ist to see what he has to say also. Thanks for the encouraging words Lynch... I really needed them. This has been very emotionally as well as physically difficult thing I have ever been thru. Biking is my life as I need to to do the miles for my heart... got a pre-existing congenital problem I am dealing with and the excersise I am sure is keeping me alive longer.

    Jabert

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    I wore my boot for 6 weeks. I did my first ride 2 weeks after I got out of the boot. It was probably only 2 miles on a wide, flat, empty trail. Based on my experience, I think that you will be plenty able to commute 5 miles by 4 months, post injury.

    Strengthening exercises are excellent but don't neglect the range of motion exercises, like writing the alphabet in the air with your foot, picking up marbles with your toes and dropping them in a tall, narrow mouthed container, and towel scrunches with your foot (do a You Tube search for that one). The range of motion exercises will also help you regain your proprioception, a necessity for getting your feet off the pedals and planted on the ground quickly and steadily.

    I totally understand the emotional component of dealing with this injury. It changes your life for at least a few months. Are you still taking pain meds? They're depressive and I blame much of my emotional instability while I was non-weight bearing on the pain meds. I broke my humerus 8 months ago and took as few pain meds as possible. I got through the initial healing phase with much less stress without the pain meds affecting my emotions.

  17. #17
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    Quote Originally Posted by jabert View Post
    You were riding in 12 weeks from the cast being removed? I would love to be on the bike in that time frame... giving I had the cast removed June 14, that would put me in that Sept time frame. I found online a bunch of stretching of the ankle that can be done at home also. I also work at a computer so I can do those calf raises at work also. I am gonna go see PT-ist to see what he has to say also. Thanks for the encouraging words Lynch... I really needed them. This has been very emotionally as well as physically difficult thing I have ever been thru. Biking is my life as I need to to do the miles for my heart... got a pre-existing congenital problem I am dealing with and the excersise I am sure is keeping me alive longer.

    Jabert
    12 weeks after the injury i was trail riding again. 6 weeks in a cast, 2 weeks in boot, then 4 weeks of rehab and indoor spinning on a trainer.
    5 months after the injury I was playing soccer and flag football and running like it never happened.

    Like posted above, writing the alphabet with my big toe was very helpful. I'd lay on the floor and watch a movie, prop my calf up in the air and write the alphabet over and over emphasizing the movement of my ankle.
    13 SJ Evo, 14 Aurum, 14 Fatboy, 15 P.3

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    I got so bored writing the alphabet so often that I started writing family and pet names. My MIL's and my dog's names had the most interesting combinations of letters. My daughter's and mother's names were a pain because they both have 2 n's next to each other in their names. I hated m's and n's

  19. #19
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    Quote Originally Posted by Bernina View Post
    I wore my boot for 6 weeks. I did my first ride 2 weeks after I got out of the boot. It was probably only 2 miles on a wide, flat, empty trail. Based on my experience, I think that you will be plenty able to commute 5 miles by 4 months, post injury.

    Strengthening exercises are excellent but don't neglect the range of motion exercises, like writing the alphabet in the air with your foot, picking up marbles with your toes and dropping them in a tall, narrow mouthed container, and towel scrunches with your foot (do a You Tube search for that one). The range of motion exercises will also help you regain your proprioception, a necessity for getting your feet off the pedals and planted on the ground quickly and steadily.

    I totally understand the emotional component of dealing with this injury. It changes your life for at least a few months. Are you still taking pain meds? They're depressive and I blame much of my emotional instability while I was non-weight bearing on the pain meds. I broke my humerus 8 months ago and took as few pain meds as possible. I got through the initial healing phase with much less stress without the pain meds affecting my emotions.
    I have had the boot almost 2 weeks now. I found the youtube excersises online you mentioned. Should I start the towel pulls yet? The range of motion excersises are hard but I do have some ability to move my ankle. Or should I wait til I get the boot off. I still cant put weight on the leg and still use crutches. I do take the boot off when I sleep and that seems to work with out pain. My doc said keep it on while sleeping. What did you do while sleeping?

    I took pain meds the 1st week on the cast then stopped, I didnt like the way they made me feel. I just toughed it out so to say.

    Jabert

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    My experience may have been different from yours because I had surgery with a bunch of hardware implanted. The medical assistant at my ortho's office insisted that I sleep in the boot but the doc never said anything about it. I couldn't sleep with it so I used an OTC ankle brace and wrapped it over with an ace bandage. Seemed to work fine. I was non-weight bearing for only 6 weeks total. Once I had permission to bear weight again, they told me that I could toss the boot. I considered burning it instead.

    My doc said that I could move my ankle as tolerated but not to bear weight on it for the first 6 weeks after the injury. That meant alphabet writing, picking up marbles with my toes, and towel scrunches. After 6 weeks, he told me that I could do anything that my ankle would tolerate, and I did. It sounds like my doc is less conservative than yours.

    Towel scrunches are different than towel pulls. Here's a link to the scrunch exercise How to do a Towel Scrunch to reactivate foot, arch, and ankle muscles - YouTube The marble and scrunch exercises get your foot and toes working again, which improves your balance and takes some of the stress off of your ankle and calf muscles.

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    I guess I am just getting impatient. I need to take easy. I will probably be in the boot til August. That would be 6 weeks. Then hopefully 4 weeks on a brace and rehab and maybe try to road ride by Sept 1. My doc said not to start PT till after the boot is off.
    I just want this to end and get back to my life. Very frustrated right now.

    Jabert

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    I feel your pain. I have a cast on my left hand (shattered pinky) and it comes off on July 10th. I booked a trip to whistler for July 20th months ago. I'm goig there with 8 riding buddies and all I may get to do is start the bar tab early.
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    Quote Originally Posted by Mr. Lynch View Post
    I feel your pain. I have a cast on my left hand (shattered pinky) and it comes off on July 10th. I booked a trip to whistler for July 20th months ago. I'm goig there with 8 riding buddies and all I may get to do is start the bar tab early.
    Yeah I saw that... ouch.... I could barely look at the pics.
    Sucks your trips is toast. At least you can enjoy the scenery!

    Jabert

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    Yesterday, at the office I ditched the crutches and walked! My Knees hurt more
    than my ankle! Now I am walking around the house! What a milestone! I am beginning to see the light at the end of this dark tunnel.... Now going in the pool to rehab and move the ankle around for an hour.

    Jabert

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    Man, I just broke my ankle yesterday in a DH wreck. I was hoping you guys would say you were back on the bike within a week.
    Quote Originally Posted by Fuglio View Post
    You guys suck im all bummed now

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    Quote Originally Posted by BigSteve in CO View Post
    Man, I just broke my ankle yesterday in a DH wreck. I was hoping you guys would say you were back on the bike within a week.
    How bad is the break? Cast? Surgery?

    Jabert

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    Quote Originally Posted by jabert View Post
    Yesterday, at the office I ditched the crutches and walked! My Knees hurt more
    than my ankle! Now I am walking around the house! What a milestone! I am beginning to see the light at the end of this dark tunnel.... Now going in the pool to rehab and move the ankle around for an hour.

    Jabert

    So, been walking in the boot for a week now, no crutches. Can stand in the shower and in the pool on the foot. Still tender, not body weight, but can definatly balance on it. Go see the Doc on Friday for Xray and next steps...

    What should I expect? Ankle Brace? Stay on the boot for a while? Gonna ask him about PT and when I can start that process..

    Jabert

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    Quote Originally Posted by jabert View Post
    How bad is the break? Cast? Surgery?

    Jabert
    Pretty clean. Original ortho said no surgery, but I wasn't too comfortable with some of his info. Got a second opinion today, and I'm getting a plate and 6 screws on Friday. Same recovery time.
    Quote Originally Posted by Fuglio View Post
    You guys suck im all bummed now

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    No Mo Boot!

    So saw the Ortho Doc yesterday and he took my final pics... Said looks good and no more boot! Start using Tennis shoes, maybe a brace, and start PT. He said as soon as Aug 1 I should be able to start back on bike, just road work for a while and see how it goes. Ankle is still stiff, but can walk barefoot and with Teva's and sneakers is much easier. So my goal is to stretch like crazy for the next 2 weeks and start commuting to work in August. Hopefully I can get some AZ Trail in Flagstaff in by Sept or Oct.

    Now out to the pool for heal stretching for an hour!

    Jabert

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    I broke mine on Jan 1st of this year.

    Broken Ankle Advice.....-ankle_screwed.jpg

    I started getting back on the bike in March while still on crutches -- on a fluid trainer. I'm still in PT 6.5 months later and now riding 10 or 12 miles on hilly roads but in the lowest gears. I quit PT for a month after I started walking, decided I could rehab on my own, but had to go back. I'm paying out of pocket now.

    It still hurts a lot to stand up on the pedals or to walk on uneven surfaces. A gift that just keeps on giving.

    Also, I used to ride with SPDs. I got a pair of high-top Impact 5-10s and flat pedals with a bunch of spikes on them. I don't know yet if that will be a permanent change.

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    Quote Originally Posted by wgscott View Post
    I broke mine on Jan 1st of this year.

    Click image for larger version. 

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    I started getting back on the bike in March while still on crutches -- on a fluid trainer. I'm still in PT 6.5 months later and now riding 10 or 12 miles on hilly roads but in the lowest gears. I quit PT for a month after I started walking, decided I could rehab on my own, but had to go back. I'm paying out of pocket now.

    It still hurts a lot to stand up on the pedals or to walk on uneven surfaces. A gift that just keeps on giving.

    Also, I used to ride with SPDs. I got a pair of high-top Impact 5-10s and flat pedals with a bunch of spikes on them. I don't know yet if that will be a permanent change.

    I had a very similar break.....but I got a 2 plates/14 screws on both bones.



    Happy F**kin' New Year-Palm Canyon

    The pain goes away after a while. It will still get swollen for some time.

    I went straight back to riding SPD's.....took a little while to get the twisting action back into the joint. 3 years later, it's not a problem. I skipped the PT and just started walking and riding.
    I resolve to constantly assert my honest opinion on anything and everything - whether it is requested or not.
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    That definitely looks worse than mine. Congratulations.

    What is it with New Year's breaks?

    (I was knocked over while barefoot on ice by the pup in the avatar and her brother, just getting out of the hot tub following my annual bath and looking forward to a peaceful morning ride.)

    Glad to hear you can ride with SPDs. Did they contribute to the injury?

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    I got off without surgery. My doc said it was a good call to just cast it up for 6 weeks. After looking at the pics yesterday, he was even more confident in his call. Said in 3 months I will be back to my 150 mile's/week again no problem.. So I got lucky. Bones are fusing and placed well. The swelling is still too much to put my spd biking shoes on, so I might do the flat pedal/tennis shoe thing for a while like wgscott... I guess I will see how the swelling goes down for a couple of weeks.

    Jabert

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    Any of you guys get a ankle brace? My doc said I might get one to help out with Stability. He said Aircast has some good braces for less than $50.

    Jabert

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    Quote Originally Posted by wgscott View Post
    That definitely looks worse than mine. Congratulations.

    What is it with New Year's breaks?

    (I was knocked over while barefoot on ice by the pup in the avatar and her brother, just getting out of the hot tub following my annual bath and looking forward to a peaceful morning ride.)

    Glad to hear you can ride with SPDs. Did they contribute to the injury?

    I was clipped in when the injury occurred. Don't know if they were the cause or a contribution.
    I resolve to constantly assert my honest opinion on anything and everything - whether it is requested or not.
    Bucky the Cat

  36. #36
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    Quote Originally Posted by jabert View Post
    Any of you guys get a ankle brace? My doc said I might get one to help out with Stability. He said Aircast has some good braces for less than $50.

    Jabert


    Never needed a brace.....just the act of walking and riding eventually strengthened the joint.
    I resolve to constantly assert my honest opinion on anything and everything - whether it is requested or not.
    Bucky the Cat

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    Quote Originally Posted by mtnbikej View Post
    Never needed a brace.....just the act of walking and riding eventually strengthened the joint.
    Did your swelling go down after a while? I am still swelling pretty bad.

    Jabert

  38. #38
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    My ankle is still swollen almost 2 years after the break. It gets better every month but I think that it will take another year for the swelling to completely dissipate. Then again, I had surgery right after the break and a second surgery to have the hardware removed last December. Your swelling may go away sooner because you didn't have the additional surgical insults, but I'd still plan on some swelling for at least a year.

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    My swelling took 5 months to go away.

    I'm not using a brace, apart from the metal screwed into the bone. My quack said if he did his job correctly I would not need one. I spent a couple months walking in leather Asolo hiking boots.

    The 5-10s I am biking with look like this:

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    I just turned 50 and am a bit of a wuss about this, so calibrate accordingly. I never had anything worse than a crown on a tooth before this.

  40. #40
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    I had swelling issues for about 6 months after I became active again.
    I resolve to constantly assert my honest opinion on anything and everything - whether it is requested or not.
    Bucky the Cat

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    Just some random thoughts for DIY physiotherapy:

    Walking barefoot on sand at the beach really helped regain some mobility (and hurt like hell). My hiking boots eventually started inhibiting my recovery, so I switched to Ecco sandals (get something better than Tevas).

    Stepping down from a step on the stairs leading with the non-injured foot is important.

    Working on symmetric gait is more important than speed (and was why my quack sent me back to PT -- he said I was "walking like a pirate with a peg leg" and I couldn't afford a macaw). One crutch (or a cane) on the side opposite the injury can really help at first.

    Working the ankle with a "wobble board" (you could put a half tennis ball on the underside of a round cutting board) really helps with gaining strength and mobility.

    Re-learning to balance on the injured leg is very important (and for me really hard).

    Realize your good leg also atrophies when you are on crutches. You need to work it out too.

    Every day you don't do all the tedious stretching and excersizes sets you back several days. I keep learning this the hard way. Don't let it happen to you.

    Say no to people. The world really doesn't need you that badly.

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    OK, so last night after work my ankle was very swollen.. Iced it most the evening and went to bed. Woke up, all swelling down? Both right and left ankle look identical in size. My buddy at work broke his ankle and had surgery. He said this should be the case for 2-3 weeks, each day getting a little better, less sore, more movement. Doc said last friday same thing. Should I do my stretching multiple times a day? In the AM and at Night? I found a bunch of home PT on youtube, so I will start that tonight. Also
    doing calve stretches in the pool in the evening.

    Jabert

  43. #43
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    Elevation is probably the single most important thing to do when it swells. I actually hate icing it, so didn't do that enough, but you can do both simultaneously. Swelling like that, in my experience, is normal and will be the case for 2 or 3 months. Rehab in the pool would be ideal. I only did it once, but it really helped.

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    OK.. got most of range of motion back with stiffness. Still walking peg-legged but
    can move pretty well. So I got some stretching bands from my friend. On line, I found a bunch of resistance stretching to work the muscle's, tendons, and lig's. So that starts today.. Anyone do these type's of stretching with resistance for rehab? I have a bunch of different tubular bands measured in LBS? 5, 7, 13, 19, and 23 lbs
    bands. Do I start with the weak or strong bands 1st?

    Jabert

  45. #45
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    In general, you start with the lightest/easiest bands first.
    Quote Originally Posted by Fuglio View Post
    You guys suck im all bummed now

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    Start with the weakest, and move up. Do it several times a day. Practice stepping down stairs leading with the good foot, as soon as you can. I still have trouble with that.

    Consider going to a physical therapist, even if you have to pay out of pocket. That is what I am doing now (the new place isn't covered my ****ty HMO). It was $100 for the first evaluation and then $75 per session after that. Even if you only go once or twice, it probably would be worth the money. They can help you identify where your deficits are and how to work on them.

    If you can find a stable trainer, try standing up on the bike pedals when you pedal. I can now do it, almost 7 months after the injury.

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    Quote Originally Posted by wgscott View Post
    Start with the weakest, and move up. Do it several times a day. Practice stepping down stairs leading with the good foot, as soon as you can. I still have trouble with that.

    Consider going to a physical therapist, even if you have to pay out of pocket. That is what I am doing now (the new place isn't covered my ****ty HMO). It was $100 for the first evaluation and then $75 per session after that. Even if you only go once or twice, it probably would be worth the money. They can help you identify where your deficits are and how to work on them.

    If you can find a stable trainer, try standing up on the bike pedals when you pedal. I can now do it, almost 7 months after the injury.
    Yeah, I did some stiff bands the other night and my foot blew up and I had to Ice it. So I went down a few notches last night and it felt better, not so swollen. I think I will see a PT in August. I found a couple local clinics I might check out. Free Eval and all. Gotta good commisssion check to help pay for it. No insurance so the last 3 months have hit my wallet hard. My Doc said I should try and ride my bike around the block on August 1. Said that will bethe best PT I can do for mobility and strenght. I have a Turner Dual so I
    can soften it up big time. I want to be riding
    to work by Sept 1 if possible. I am walking better each day and the ankle is not even swollen in the morning when I wake up. So day by day....

    Jabert

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    The one thing I always tell my patients post op is that with tissue recovery you have a window of efficacy that narrows rapidly after about 6-8 weeks post surgery. After that point the amount of time and energy needed to get a good return on a rehab investment increases. Wait too long and it'll take too long and cost more. My usual rehab for this condition consists with gentle manual therapy initially progressing to what the patient can tolerate. At this point in rehab I don't want to trigger pain in an already sensitive site creating a bigger issue. Balance exercises are important but not paramount but they do a great job working the muscles of the feet as well as the lower leg. They get extra credit for some "core" work ( hate that word). If you are weight bearing, take a walk and pay attention to the rhythm of your steps then how long you walk before it gets uncomfortable. Peg leg is a normal abnormal and is pretty easy to fix. The reality is when I see someone for an "ankle" I end up treating from the neck down about 80% and the neck up 20%. After a few months the mind makes issues harder than they need to be.

  49. #49
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    Quote Originally Posted by pwrtrainer View Post
    The one thing I always tell my patients post op is that with tissue recovery you have a window of efficacy that narrows rapidly after about 6-8 weeks post surgery. After that point the amount of time and energy needed to get a good return on a rehab investment increases. Wait too long and it'll take too long and cost more.
    I found this out the hard way.

    "core" work ( hate that word).
    Me too. It seems almost a cliche -- everything requires "strengthening your core". My core is composed almost entirely of adipose tissue.



    80% and the neck up 20%. After a few months the mind makes issues harder than they need to be.
    For me, it is probably 20%/80%. My quack said it was the scar tissue that had accumulated between my ears.

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    Went from a cast to a boot yesterday, and my plantar fascia was feeling super tight (cast was a slacker angle). I just spent 10 minutes rolling my foot on a tennis ball, and it helped tremendously. I do that regularly when I'm healthy, but it was really noticeable this time.
    Quote Originally Posted by Fuglio View Post
    You guys suck im all bummed now

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