Time to take some time off

After having experimented with Physio, supports, exercises, resumed training , and antiinflammatory gels, I was inspired by Sage Cannaday who managed a twin tear, both inside and outside of his ankle. He took three weeks off. I am doing the same, except for the Physio that is. I am starting with a new Physio on Monday.

One of the tricky things with this ankle is that discomfort is 90% after the solicitation, esp the next day, in fact.

Sooo frustrating to have made so little progress since April!

Physio Ankle exercises

Here's a quick summary of some of the physio's ankle exercises (equipment needed in blue, specialised equipment needed in orange, exercise/practice that caused more harm than good in red):

Physio 1:

• Use an ankle circumduction machine on injured side. Rotating in both directions, increasing difficulty (resistance) in ensuing sessions.
• Bounce on a small trampoline on both feet (I can't remember if we did just on injured side).
• Skipping with skipping rope.

Physio 2:

• Stand on physio supple pad on injured side. Vary this by moving arms around, closing eyes, or even combining all this with swishing the head from side to side.
• Stand on balance board on injured side. Vary this by closing eyes. (I used dual hemisphere and single hemisphere).
• Stand on forefoot of both feet and twist outward, creating a sort of simulated sprain / strain on the outside of both feet, hold for a couple of seconds and back in, repeat x 10.

Physio 3:

• Stand on the damaged ankle on one foot, and send and receive a ball (beach ball, football...) varying the directions.
• Rest the ankle by standing on a step with the injured ankle simply hanging in space.
• Stand on a step sideways on injured side and rise and lower on the front of the foot. Use the good foot for balance if and when needed on the step.
• Practice walking on the front of the foot.
• With a ball under the uninjured foot, practice moving it around in all directions with weight on injured foot side.
• Have ultrasound applied. (acutely painful when the physio failed to move the device much or even at all!)
• Duration of balance exercises: 10 mins twice a day is fine.

Other (me!)

• Practice those times when stationary (e.g. brushing teeth) standing on the injured foot side. Close eyes if too easy.