29/02/2024
WHAT DOES IT TAKE TO RECOVER A FRACTURED ANKLE?
The recovery program will depend on the nature of the injury. As a general roadmap, you want to:
1 Keep both ankles mobile and do any exercises both legs can perform.
2 Do as much footwork as possible - on both sides
3 Work on the leg muscles and sequentially on the hips. Chances are that even if they were not uneven before - now they are.
4 Progress to unilateral exercises expecting big differences between the 2 sides.
5 Progressively expose the ankles into some impact absorption work
6 As soon as you are ready include walking in your training
7 Perform compound exercises.
A good progress goal is to be able to upgrade the exercises you are performing every 2-4 weeks.
ARE YOU INJURED?
It is not uncommon for people to postpone exercise until they are fully recovered from an injury. 😳 As a result of this approach:
• recovery is delayed
• new “unwanted” patterns emerge
• the patient OFTEN develops kinesiophobia (the fear to move)
If you have an injury you need to start exercising as soon as possible. Obviously the exercise selection and intensity will be different compared to when you are well but the ostrich strategy is a dead end.
