One month ago, I experienced an ankle ligament tear during a game of badminton. Initially brushing it off, I soon realized the severity as the pain and swelling set in. A trip to the doctor confirmed Grade 2 or 3 Ligament tear and a need for serious recovery.
After a few weeks of immobility with plaster, I'm now in rehabilitation mode. Though it's frustrating to put my plans on hold, I've learned that patience and proper care are crucial for long-term healing. Did you know that 35% of ankle sprain victims face re-injury within 1 year, due to incomplete recovery? Let's break that cycle!
I'm sharing my journey not just for myself, but for anyone else out there facing a similar setback. Here are some exercises I'm incorporating to rebuild strength, control, and mobility in my ankle. Let's make sure we give our bodies the time and care they need to bounce back stronger than ever.
Exercises
1. Ankle Alphabet: Improve mobility and range of motion by tracing the alphabet with your toes.
2. Towel Scrunches: Strengthen the muscles of your feet and ankles by scrunching a towel with your toes.
3. Heel Raises: Build calf strength and stability by lifting your heels off the ground.
4. Single-Leg Balance: Enhance proprioception and stability by standing on one leg.
5. Resistance Band Exercises: Utilize resistance bands for various exercises targeting ankle strength and stability (as shown in video below).
Please note, do not start with strengthening exercises immediately after plaster removal. It should be taken very slow, and you should try to exert ~50% of muscle strength of the recovering leg in the beginning exercise sessions.
Remember, it's okay to rest and prioritize recovery without feeling guilty. Let's embrace the process and emerge even stronger on the other side! 💖
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