Wednesday marks 10 weeks since my ankle injury. It turns out that I injured myself TWICE: a high sprain on the outside and a strain on the inside (yup, that’s my fancy doctor jargon). When I stop and think about it…shit it’s been a long time, but not as bad as it could have been.
A couple weeks ago I tried my first one mile run and it was good, but not comforting as I still had many twinges. I quickly learned that warm-ups and cool-downs are extremely important for me, as is patience. (Thank you Aron for answering all of my crazy/scared texts.) Since then, I’ve been increasing frequency, length and have since ran back-to-back days, with my longest run being 3.5 miles.
I went to my final PT appointment on Tuesday and did a variety of drills to check my status. The swelling is still there, but it’s finally down as it was what lingered the longest. My range of motion is still limited and I’ll need to continue working on it, as well as rebuilding the strength in my ankle.
The even better news? My PT cleared me to try my first run outside! Now to find the perfect, flat, paved, stable, path.
To get to this point it took time, and it’s going to take a lot more time. It also took me religiously doing my PT exercises twice per day, RICE-ing when necessary, going to the PT almost twice a week, and using stim and ultrasound therapy to help with the swelling. I thought I’d share some of the exercises that I used (am going to continue to use) to help strengthen my ankle. Note: I don’t know the fancy terms so just roll with me here.
Resistance band cross-over. 3 set of 15, 2x/day
Hanging ankle stretch to a toe raise. 3 sets of 20 (or general fatigue)
Wall ankle stretch.
Bosu balancing, 3 sets of 30 seconds
Speaking of rehab exercises…I need to go do some! What’s your rehab secret?