Recovering from broken ankle to run again

Recovering from broken ankle to run again

Post by Arthur Edwar » Tue, 25 Aug 1998 04:00:00


I broke my ankle 17 weeks ago - a spiral fracture of the fibula. I had a
plate put in. I was in a hard cast for three weeks, a soft cast for two
weeks and began biking three weeks later. After another five weeks (a
total of 13 weeks) I was given the ok to begin running. My problem is
that I am finding it very difficult to run. The pain is not in my ankle
but in the area of my heel and the muscles above my knee. I need some
guidance for exercises to strengthen my leg and ankle and some general
suggestions about getting back to running. Can someone help?

Thanks....

 
 
 

Recovering from broken ankle to run again

Post by Glesh » Tue, 25 Aug 1998 04:00:00

Quote:

>I broke my ankle 17 weeks ago - a spiral fracture of the fibula. I had a
>plate put in. I was in a hard cast for three weeks, a soft cast for two
>weeks and began biking three weeks later. After another five weeks (a
>total of 13 weeks) I was given the ok to begin running. My problem is
>that I am finding it very difficult to run. The pain is not in my ankle
>but in the area of my heel and the muscles above my knee. I need some
>guidance for exercises to strengthen my leg and ankle and some general
>suggestions about getting back to running. Can someone help?

I had the exact same thing last summer.  Right little bone just above my ankle.
 Metal plate and three screws. Plus two torn ligaments.  I was given physical
therapy and had trouble walking.  I used a local swimming pool during sparse
lap swim time a great deal.  I actually found running on a treadmill easier
than walking fast.

If you did not have physical therapy, maybe ask for some now.

I did stretching, and ankle movements on a special board that stressed the
ankles at an angle.  This would be similar to walking in circles on a slope.

Luck,

Bob

 
 
 

Recovering from broken ankle to run again

Post by joe recor » Wed, 26 Aug 1998 04:00:00

Quote:

> I broke my ankle 17 weeks ago - a spiral fracture of the fibula. I had a
> plate put in. I was in a hard cast for three weeks, a soft cast for two
> weeks and began biking three weeks later. After another five weeks (a
> total of 13 weeks) I was given the ok to begin running. My problem is
> that I am finding it very difficult to run. The pain is not in my ankle
> but in the area of my heel and the muscles above my knee. I need some
> guidance for exercises to strengthen my leg and ankle and some general
> suggestions about getting back to running. Can someone help?

> Thanks....

  try race walking.( cheat race walking: creeping along/lifting/skimming
like a pebble across water)this might articulate the ankle more easily.
do one legged squats/hold for balance support.4 sets of 4-6 reps. nearly
down to
parallel(i.e. thighs parallel to the ground)
step-up 50-100 - use a milk crate,or similar,so in order to step up the
thigh is parallel
to the ground.
walk a little on tip-toes.
hop 5-10 reps ,left then right......repeating.
skipping(jumping rope)

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