ROLE OF PHYSIOTHERAPY IN BROKEN ANKLE RECOVERY
Physical
therapy helps us in improving ankle mobility, regains its strength and helps
performing normal activities and function. This article will provide you a
number of important easy to follow broken ankle exercises which you can perform
at home.
Caring
your injured ankle matters a lot. So do pay attention to how your ankle is
during healing. Physical therapy is most helpful during middle and later stage
of recovery. In early stages, when the plaster is on, keep moving your knees
and toes to prevent the stiffness..
When your plaster cast is removed, start
moving your ankle. You will feel uncomfortable, this is normal as it was not
moved for a long time. You may be advised to avoid certain activities initially
by your surgeon. If no restrictions are advised, use your ankle as pain allows.
After plaster cast removal, your
surgeon will explain you all about Pain,
Swelling, Stiffness and Strength which is very very important for you to
know.
PAIN: Yes you will have pain and discomfort. With
the help of homeopathic medicines which I have suggested in my previous posts,
you will be able to manage the pain and will be able to do exercises.
SWELLING: Your ankle may swell on and off up to one
year following ankle fracture. This is normal. There is nothing wrong with your
ankle. If the pain and swelling becomes severe or if it remains continuous then
visit your doctor.
Use
Ice Pack to
reduce swelling and Elevate Your Foot
while sitting also and at night rest your foot on the pillows (above heart
level).
STIFFNESS: There are two reasons why stiffness seems
to last a long time post surgical.
1. There is the joint itself. After injury, the repair
process can be damaged and slow to return to normal.
2. Muscles shorten up and the cartilage in and around
the joint becomes unable to slide and glide.
To reduce
stiffness, move your ankle as much as possible after plaster cast removal. Give
yourself 4 to 6 weeks to regain your full range of motion. With walking and
exercises, stiffness will be reduced.
Strength (power): Ankle may feel weak, as it has been not
used while you have been in plaster. To get the power, gradually increase the
use of ankle and walking as per your pain.
EXERCISES
Exercises during the healing process and
after the bone heals are essential to help restore normal muscle strength,
joint motion and flexibility.
Early
Exercises –
Start these exercises as soon as your
plaster is removed. Carry out 3 to 4 times per day.
1. Lie
down on your back or sit. Bend and straighten your ankles. Hold for 10 seconds
in each position. Keep your knees
straight. Repeat 10 times.
2. In
sitting or lying position, move your ankle slowly in large circles. Repeat in
opposite directions. Repeat 10 times.
3. Sit
on a chair. Raise your toes and heels alternatively. Repeat 10 times.
4. Sit on a chair with one leg out straight in front of you. Put a
rubber exercise band or towel around your foot. Use the band/ towel to gently
pull your foot up towards your body. You will feel a stretch in your calf. Hold
for 10 seconds. Repeat 10 times.
Intermediate
Exercises –
These exercises are to be done only
after you are advised TO PUT FULL WEIGHT on your foot.
1. Sit
on a chair. Put the outer edges of your little toes together. Press the outer
edges of your little toes together. Hold for 5 seconds. Repeat 10 times. Alternatively,
sit on the floor or on a chair. Put rubber exercise band around your foot around
your foot. Turn your foot outwards against the resistance of the band as if to
look at the sole of your foot. Hold for 10 seconds. Repeat 10 times.
2. Put
the inner edges of your big toes together. Press the inner edges of your big
toes together. Hold for 5 seconds. Repeat 10 times. Alternatively, sit on the
floor or on a chair. Put a rubber exercise band around your ankle. Turn your
foot inwards against the resistance of the band as if to look at the sole of
your foot. Hold for 10 seconds. Repeat 10 times.
3. Stand
holding on to a support. Transfer your weight onto your bad leg, lifting the
good leg off the floor. Repeat 10 times.
4. Stand
holding on to a support. Push up onto your toes. Repeat 10 times.
5. Sit
on a chair with one leg out straight in front of you. Tie a rubber exercise
band to something secure and put the same around your foot. (Make sure there is
some tension on the band to pull against.) Pull your foot up towards your body
against the resistance of the band. Hold for 10 seconds. Repeat 10 times.
6. Practice
standing on one leg, you may initially need some support. As your balance
improves, repeat this without support. Hold for 10 seconds. Repeat 10 times.
Keep in mind that during the above
exercises you will not be comfortable but that is okay. You should not push
yourself into pain. Exercise like medication, requires a specific dose: not
enough will be of no benefit, too much may do harm.
With any new exercise, your muscles
may ache and you may have new aches and pains for a few days, these should
settle. If they do not, consult your physiotherapist.
Hope this helps you; wish you a
safe and comfortable speedy recovery.
Your
well wisher and friend - DIMPLE