How do i strengthen a broken ankle after treatment?
Answer:
Can you get a sunburn through your clothes?
Step ups are a great way to build up the strength in your legs.
You do not necessarily have to have a step up block.
Instead, you can improvise by using the stairs in your house or a bench.
STEP ONE
The key to doing step ups correctly is to get into a good rhythm.
Start the exercise by stepping on to the block or stair, leading with your left leg.
STEP TWO
Keeping the left foot on the block, step your right foot up onto the block.
Step back down, leading again with the left leg and bringing your right foot down to join it on the floor.
Keep this going for a minute and then try it again leading with your right leg.
I am rugby coach and the best way to strengthen a broken is this way.
Regards
What Is A Broken Ankle?
A broken ankle is a break in one or both of the bones that make up the ankle joint. These bones are the tibia and the fibula.
How Does It Occur?
Ankle breaks, or fractures, can occur in many ways: for example, by falls, contact sports and exercise injuries, and force from a blow. There are many types of fractures, which determine the severity of the injury and its treatment:
* Non-displaced fracture: the broken pieces of bone remain properly aligned.
* Displaced fracture: the broken pieces of bone are not properly aligned.
* Comminuted fracture: there are more than two pieces of bone at the fracture.
* Compound (open) fracture: one end of the broken bone has broken through the skin.
* Closed fracture: neither end of the broken bone has pierced the skin.
* Impacted fracture: the ends of the broken bone are driven into each other.
* Avulsion fracture: the muscle or ligament has pulled a portion of the bone away from where it was originally attached.
* Pathological fracture: the bone has been weakened or destroyed by disease (such as osteoporosis) so that the bone breaks easily.
What Are The Symptoms?
* A snapping or popping sound at the time of the injury
* Loss of function (hurts to move the ankle)
* Pain
* Tenderness
* Swelling
* Deformity (sometimes)
* Discolored skin, or bruising, which appears hours to days after the injury.
* You may experience an open wound with an ankle fracture, but this is rare.
How Is It Diagnosed?
To diagnose a broken ankle, your doctor will review your symptoms, ask about how the injury occurred, and examine you. He or she will also order x-rays. Several different views of the bone may be taken to pinpoint the fracture.
How Is It Treated?
The immediate emergency treatment for a broken ankle is to immobilize it (to keep it from moving), elevation, compression (wrapping it with an elastic or therapeutic bandage), and the application of the Medi-Temp™ Hot/Cold Pack in Cold mode.
Your doctor may need to set your anklebone back into its proper position and put you in a cast for 6 to 8 weeks. If the fracture is not too severe, you may be able to walk in the cast after a short period. If the anklebone cannot be aligned perfectly before it is ready for a cast, surgery will be necessary.
In the first 2 to 3 weeks after the broken ankle, be sure to keep your ankle elevated on pillows and place ice packs on top of the cast for 20 to 30 minutes every 3 to 4 hours to help reduce swelling.
You should also:
* Make sure the cast does not get wet. Cover the cast with Shower-Beauties™ watertight shower and bath covers when you bathe. They may be found in the Bathing, Living and Mobility Aids Section of our website.
* Use crutches or a cane, as directed by your doctor. He or she will tell you how much weight you can put on your ankle, if any. See our great Fashion Canes and how to choose the right one for you in our Bathing, Living and Mobility Aids Section.
* Not scratch the skin around the cast or poke things down the cast. Check out “CastBlast™” a unique cooling under cast spray that will stop the itching and reduce moisture under your cast, keeping your skin safe and scratch free.
Immobilization of a broken ankle in a cast can cause the joints to stiffen and the muscles to weaken in both legs. After you come out of the cast, your health care provider or physical therapist will recommend exercises for both ankles that will improve their strength and range of motion.
How Can I Take Care Of Myself?
To Help Take Care Of Yourself, Do EVERYTHING Your Doctor Advises And Prescribes. Also, Follow These Guidelines:
* Eat a variety of nutritious foods. Now is NOT the time to visit junk food central! Giving your body the nutrition it needs to heal is essential at this time. Did you know that it’s not uncommon for people to gain from 5-25 pounds during the recovery period? After you’ve stopped groaning over this, go to http://www.weightwatchers.com for nutrition and weight loss support. See our "To Supplement or Not To Supplement" column in the Fashion and Comfort Section.
* Check out Broken Beautie’s Tissue and Bone Healing Supplements, as well as our Immune System Boosters in the Fracture Health and Healing Section of our website.
* Get plenty of rest. See Our Sleep Tips in the Fashion and Comfort Section.
* Elevate the ankle when possible to reduce any swelling.
FASHION RECOMMENDATIONS
* Broken Beauties offers Crutch Muffins™ crutch covers in fashion fabrics to support your body in style.
* You can also stylize your cast with one or our L’eg Roll™ cast covers.
* Check out our cane section for a wide selection of stylish designer canes.
COMFORT RECOMMENDATIONS
* You should elevate your broken ankle on a pillow or the back of a chair as often as possible for the first 2 to 3 days. This will help control pain and swelling.
* You may place ice packs or the Medi-Temp™ Hot/Cold Pack in cold mode over the cast for 20 to 30 minutes every 3 to 4 hours for the first 2 to 3 days. Take care not to get your cast wet. Wrap the ice pack in plastic or a clean dry cloth. Or, better yet, cover the cast with Shower-Beauties™ watertight shower and bath covers before icing the cast or bathing.
* Do not scratch the skin around the cast or poke things down into the cast. Check out CastBlast™, a unique cooling under cast spray that will stop the itching and reduce moisture, keeping your skin safe and itch free. Refer to our Cast Care instructions for more information about taking care of your cast.
* Use crutches or a cane, as directed by your doctor. He or she will tell you how much weight you can put on your ankle, if any. See our cane and/or crutch advise for help with how to use effectively.
* Broken Beauties offers the superb line of Tipton Charles Healing Skin Care Products. These products are especially helpful when the cast comes off and your skin shows the red, rough and chaffed after effects of prolonged cast wear.
* You will be partially disabled while the cast or splint is in place. You may need someone to help you with daily activities such as cooking, housework, driving, and self-care (showering and dressing) until the cast or splint is removed. You might consider online bill paying when those around town errands need to be cut to a minimum. Our All Around Help! section is also great for finding products and services that will address many of the needs that may arise during your recovery period.
* Older people in poor health may need extra help to maintain an independent lifestyle while they recover from a broken ankle. Check with your county health department or ask your physician’s office for help with home health care needs and direct personal assistance.
* Most people eventually recover completely, but exercise and physical therapy may help you get better more quickly and more fully. Follow your doctor’s treatment plan and do your exercises regularly. Click here if you need help getting started with a solid exercise regime.
HEALING RECOMMENDATIONS
* Immobilization of a body part can cause joints to stiffen and muscles to weaken in uninjured areas. You will learn simple range-of-motion exercises to keep the uninjured parts healthy. You will also learn isometric exercises to strengthen the broken ankle. Isometric exercises avoid movement. You create tension by contracting the muscle, holding the tension, and then releasing it without moving the joint.
* Eat a variety of nutritious foods. This is no time to go to junk food central! Your body now more than ever needs plenty of good nutrition to mend. It’s not uncommon to gain from 5-25 pounds during the recovery period. Ugggh! Broken Beauties has teamed with Weight Watchers to guide you to the nutritious foods and weight control help that you may need during this time. Also refer to our Nutrition for Fracture Patients column.
* Get plenty of rest: see Sleep Tips.
* The doctor may need to perform surgery and may use metal pins, screws, or plates to hold pieces of bone together. This surgery is called internal fixation. Scar tissue may begin to build up around the insertion area. Click here to find out about the most up-to-date treatments for scars.
* If osteoporosis contributed to the broken bone, you should talk to your provider about overall bone strength and whether any tests or treatments are in order. We recommend Cal Matrix, an excellent nutritional supplement to support the health and healing of broken bones.
* Smoking delays healing of broken bones. Try hard to discontinue smoking for the duration of your treatment (or preferably for good!). Ask your doctor for help. Get online smoking cessation help from the American Lung Association.
* Your health care provider may prescribe anti-inflammatory medications or other pain medications.
* See our Natural Healing Products section for natural aids to healing and comfort.
Call Your Doctor Immediately If:
* You have swelling above or below the fracture.
* Your toenails or feet turn gray or blue and stay gray or blue even when your ankle is elevated.
* You have numbness or complete loss of feeling in the skin below the fracture.
* You have lingering pain at the site of the fracture under the cast, or increasing pain not helped by elevation or pain medication.
* You have burning pain under the cast.
* You develop a sudden onset high fever
* You observe bleeding or oozing coming from under your cast.
How Can I Help Prevent A Broken Ankle?
Follow These Guidelines:
* Wear proper shoes that fit correctly when you exercise.
* Gently stretch before and after physical activities such as aerobics, running, and sports (soccer, football, baseball, etc.)
* Avoid playing recreational sports when you are tired.
* Check your equipment before starting any sport.
* Think about safety. See our Safety Tips Column in the Kids and Teen Sections for Safety Tips on a variety of sports.
obviously you should follow your GP's advice, but a friend of mine was advised to try swimming as your body weight is supported by the water rather than your ankle.
Get better soon! :-)
Is it okay to swim with a stress fracture?
Visit your local sporting goods store. For about $20 (depending on your area) you can purchase a mini trampoline. Balance yourself on one foot, lift the other foot up (obviously). While on one foot, try to do squats, it'll take time. You can also just stand on that foot for a minute, then switch and repeat. If you have a partner, get a medicine ball, or any ball will do, and while on one foot, toss the ball back and forth to your partner for a minute, switch feet and repeat.You can also do simple calf raises on a box, stairs, bench, etc. Extend all the way down, stretching the Achilles tendon, then all the way up contracting the calf muscle.
You can do your ABC. You draw the alphabet with your toes on the floor. The letters should be about 4-6 inches and concentrate on making the letters with out moving your leg to much. Another good exercise is a stationary bike with the seat as high as you can make it with out your foot leaving the peddle. It will help with your range of motion.
You can also call a Physical Therapy office for more ideas.
Peace
I have arthritis what's the name of the doctor I need to see?
may be worth seeing your gp and asking if you can be sent for physio on it and they should be able to give you some excercises to do to strengthen it.