Mobility for Ankle Stiffness - Pt.1. Dorsiflexion | Tim Keeley | Physio REHAB
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- เผยแพร่เมื่อ 17 เม.ย. 2020
- Stiff ankle? We see this with just about every ankle sprain and ankle pain with exercise. The loss of dorsi-flexion can be helped with Physio mobilisation of the ankle (talocrural) joint in a AP (anterior-posterior) direction.
In clinic we do this in neutral and then into various range of dorsi-flexion to get the end range movement and assist the glide of the talus under the tibia and help stretch out the capsule and soft tissue. Makes a massive difference to the range of movement.
As homework using a powerband to act as the Physio’s hands really helps with active patient dorsiflexion overtop. It’s the reverse movement than in clinic but the same direction.
Shout out to Kelly Starrett @suppleleopard from @thereadystate for this one as I completely stole this from him. Thanks mate.
Part two follows in a week or so where we go into plantar-flexion
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Twisted my ankle a couple times playing rugby, going back too soon without proper rehab, and I never got back to full range of dorsiflexion, with a lot of discomfort trying to run. Other PTs have suggested using a resistance band similarly to the video, but none have put such an emphasis on the angle of tension. Stretching it for just 5 minutes and it already feels so much better! Thank you so much for your video, genuine jaw on the floor moment at how much it’s improved in such a short time.
Glad you feel better
Thank you ❤
Thank you so much for this!!!! Your amazing
this is wonderful! My physio just took me through this same process for my achilles tendinitis and i needed a visual review. love that s/o to Kelly Starrett - he's the GOAT for me
😄👍
Seems very effective technique. Thank you
Thank you so much for that last banded exercise. I just did it and after I tried some dorsiflexion in my ankle and it’s the most range of motion I’ve had in years. Truly grateful for this.
👍 great news
Exactly what I wanted . Perfect thank u
Great!
you are amazing i have been looking for something like this😭💞
Oh I hope I can find someone like you here in Spain. So clear, so careful.
Fear of yet more injury is high. Confidence has gone.
Hope so! We also do Telehealth as well if you need an online appointment with us
Thank you so much, for real, thank you.
No problem!
Thanks for this
Im 7 weeks post op(dislocated ankle+posterior tibial tendon surgery) and this feels so good for the ankle.Im aleady fwb and also coming out of the walking boot quite lot.The doctors saying just rest it etc but i think early rehab always helps and get quicker recovery
Hope it goes well take it easy and consistently
@@physiorehab does doing this have any implications on possible Post-Traumatic Arthritis?
Million thanks to you young man... You're a life saver ❤.. Much love from Punjab, India.
👍
Very professional, thank you.
Cheers :)
Thank you. Ankle was seizing up and not possible to get a physio in the UK.
With one or two exercises of your exercises solo, almost full range with no stiffness instantly.
Thank you!!!
💪
Hi, thanks for your work. My ankle is stiff after cast removal. I can't easily do those exercises because I still have dry wounds. Dorsiflex is my problem. Need advice
Thanks for sharing!
No worries!
My ankle needs this man
👍
Wow.. i went to multiple pt s but none explained the sliding part of talus area.. nor they did what this guy did.. i Broke my ankle in an accident and been having partial dorsiflexion and stiff back ankle.. it’s like a boot.. so that caused plantar fasciitis too.. foot bottom arch got micro tears and I’m in deep trouble.. but this seems the best thing i have to do..
did it work?
See for me, my consultant gave me amazing stretchs that target the gastrocnemius. But in his last examination he noticed the limit range of motion from the ankles. I decided to go with the operation to take this pain away
@@owensmith2844 so you re saying that you had a surgery specifically to increase ankle range of motion?
Yo im in a similiar situation now im trying to find whats best to revive my dorsiflexion cuz i almost dont have any range at all
@@Natanyahu thats my thought to because he said “operation”
Thank you man
👍
Very helpful!
Thanks glad it’s worked for you
I just tried this using a step and a band, stood on the band with my other foot.
Seemed to help get a bit more movement in my very stiff ankle which I have struggled for 10 years after an Achilles heel injury running.
Will add this to my daily routine of yoga that I do for my back etc.
Good idea - well done
@@physiorehab thanks again, I think watching youtube videos has actually been more beneficial than the physio I received because I can just keep watching till I understand exactly what could be wrong and what's needed to fix it rather than having a 10 minute slot with a physio once a week for 4 weeks max on the nhs, the staff are great but overworked underpaid and aren't allowed to spend the time necessary with every patient.
yeah wow. I'm going to supplement this with my PT.
(i fractured my right ankle side jumping my enduro mtb at speed on the side walk going to work... not cleated in .3/18/22 ) bi malloelo orif surgery 3/30/22. developed CELLULITIS infection 6 weeks after putting me on home PICC line antibiotics; after 4 days ER observation.... oh well.
in soft Ankle brace past 2 days and definitely lack of dorsi flexion. this will really help with my daily homework to recovery. thanks
Hope it does!
I am in recovery now I broke all 3 of my ankle bones. I was having this stiffness problem too, now I understand why. Thank you so much for sharing this information. If possible could you share more strengthening and stretches for ankle surgery recovery. Thanks!🤗
Yep the new Achilles and Ankle program is coming out soon!
How are you doing now? I'm in recovery after breaking 3 of my ankle bones. Just wondering how your ankle feels after a year
Hi👋. May I ask how long did it take for you to be able to walk with your foot after. For me it has been 7 days since I removed the cast,and my foot is so stiff. I still can not walk without crutches
I wear work boots and I've got a 3 inch heel in them. And I've been wearing them since I was 15. And I just realized how much movement I've lost when I asked my doctor about it. The farthest my ankle can move is pretty much just perpendicular to my leg.
Time to start stretching!
What does iit cause this after ankle surgery tibia tip screw&hook+broken plated fib ? Nearly sixth week post op, no movement on my ankle seems like only moving forwards, 90 degrees fixed from knee to ankle? Dr says only need to do flex exercise gently no need for physio?
I can't wait to try this. My ankles are suddenly super stiff and sore. thank you!
Give it a go!
Mine are too stiff too
@miz Elle, did these exercises help your ankle?
@@ryanwilson7241 yea. I just need to be more consistent.
Thank you
👍
I really want this,I have sme prblm ,this video is so helpfull... Thnku... Best video
Nice video . Thanks
Welcome!
Superb tips.
👍👍👍👍👍
Thanks glad they were helpful
Great information to help my husband
😄
I hope this helps me. Have to say video is very informative. 👌
Glad it helped you!
Thank you so much for this video! I feel like this might finally help with that last bit of pain/stiffness/range of motion that I'm missing after breaking my ankle 9 months ago.
The public physio has had me doing simple knee to wall dorsiflexion against a wall but something just doesn't feel right every time I do it, and thanks to this video I think I finally know why.
Hope it helps you!
i broke my ankle and suffered from a trimalleolar fracture. im on the third month after surgery and i can finally bear full weight. I’m on day 6 of walking with one crutch. However, walking properly without limping is a big problem for me because of limited dorsiflexion. I’m doing all sorts of exercises and stretches that are said to help dorsiflexion but i was feeling like they weren’t helping. watching this made my jaw drop it’s like i can feel that this is exactly what was wrong! from today i started doing exactly what he showed at the end of the video using a theraband. i have a good feeling about this and i hope it helps me recover my dorsiflexion 🙏🏻
Yeah, that’s a nasty injury. Hope to go well. You’ll have to stick that exercise for a long time. Consistency is key and never giving up.
I hope your dorsiflexion has gotten much better!
:-h Thank you very much, you explain accessible and litterate.
If m not wrong, you said the foot is locked in dorsiflexion... If there is loss of plantarflexion, why r u improving dorsiflexion ?
I just tried this stiffness went away.😊 thanks
Great stuff 😄
Great👍🏻
😀
I'm gonna try this for my ankles. I have a high arch in my feet so my calves are really tight as well. I need to do some work! Hopefully this helps!
Hope it does! 💪
I thought that foot was a fake one..anyways..thanks a mill for that very detailed demo..i will start tomorrow😘🤗
A fake one?! Lol. Glad it helps
First of all Thanks Tim for this video really like it but one question would it not be better when she stands with the left foot on the band as an anchor when you have nothing to fix it?
Greetings from Germany :)
Great ideas!!
Hi my hip gets sore when I try to lean forward is that normal? My quads also get really sore so it's difficult to hold the position is that normal?
@@colgatetoothpastable im not sure but make sure you have good hip flexor flexibility and they aren't stiff from sitting too long. As tight flexors causes anterior pelvic tilt which apparently causes hip pain.
Essentially, fix your anterior pelvic tilt because APT tilt often means you have tight quads and weak glutes. (there are a hundred reasons why you have pain but that's one of the many)
👍🏽 great stuff👏🏻👏🏻. How do I deal with pinching at the front of the ankle as I get deeper into the dorsiflexion
stretch , or when getting into a kneeling position?
You May need to see a physio to help further
I've had thr same issue. Feels like there's bone but there isn't, it's scar tissue. I'm considering shockwave therapy
I dont know if my pain in my ankles are growing pains or Its a stiff ankle
thx
👍
i have this problem exactly for several months but it was intially caused from 1.5 month on wheelchair only?:/ and the dracrure was in knee not foot
i walked 3 months but with no 100% load on the foot so i got an extensive bone marrow edema in talus
nb. the other foot came bck with rehab normal althu it had a fracture!
Is there an example product link for the band?
I'm 5 weeks post op for a trimalleolar ankle break dislocation. My ankle has really stiffened and I'm just doing very basic toe curls ankle rotation and stretches with a resistance band at the moment. It's like trying to stretch concrete!
I'm sorry you're dealing w this but I'm also glad I came across ur comment. 😭 I'm 2.5 weeks post op and Dr. said to "write the alphabet and start flexing foot away & to you".......I can't do any of that. It doesn't wanna budge and I thought something was wrong! Ugh
@@britneereed8445 I really wish more people would share and then we'd know what to expect. I'm almost 3 weeks ahead of you and due my review in 2 weeks for x rays. The bones should be set by then and hopefully I will be able to weight bear. In the meantime I'm getting around on crutches and my hands and wrists hurt from taking my body weight. I certainly can't do the alphabet and have minimal rotation even though I do the exercises twice a day. My achiles tendon is unbelievably tight (concrete) and I try to stretch it as much as I can bear. I am seeing slight improvement but it's a lot of hard work. I have been told I should be back to "normal" by September meaning I will be able walk unaided. I hope so. I can't believe I did all this damage from missing a step on the decking. The good news is, your pain does subside significantly after 3 weeks at least it did for me. Good luck 🤞
I agree. I've never been in this situation before so I was looking for people who have. It's great to see other people's stories and experiences..it helps calm my worries a bit. Guess I'll just move it as much as I am able each day...and hopefully it loosens up. I dont go back to my Dr until the last week in July (8 weeks post op) so I've got some time. Good luck to you on this super crummy journey! We'll be stronger for it!
Hope it gets better for you!!
@@britneereed8445 hey, I’m 4 weeks post op and I have a very stiff ankle. How was your recovery process and did your ankle loosen up with time? Are you able to walk again as normal?
I just removed the cast,it is sore. I am going to try the exercises
Hope it feels better soon!
I just had ankle replacement surgery done and my 3rd week in PT. My ankle stops when I flex it up and down. I'm hoping it loosens up. My surgeon and pt's say it will take up to a year for things to feel much better. I'm able to put all my weight on that ankle with no pain. And I'm able to put my foot flat on the floor in which I haven't done for years. I realize I have a long road ahead. I'm praying my ankle flexes more...a lot more. No pain, no gain they say. 🤷
Hope you go well with the recovery!
How are you now?
I love your stuff so much. I know that this may be a difficult question, but any ideas for someone born with club foot? Dorsiflexion is pretty limited, plantarflexion is fine for the most part.
Glad you like the content. Sorry not versed in club foot unfortunately... but try some of this as best you cam and see if it helps the dorsiflexion
Yeah, I had clubfoot as well, but even after it was treated, I still have terrible ankle mobility now and can't jump or land on my right foot, but that may be because of not stretching enough...
I'll try out this stretch though, it should help...
Thanks so much for the video!
Thank you for this video. It much needed.
My ankle bone tissue teared 4 weekes back and injured due to small slide slip in trekking.
After 3 weeks it got heal and doctor asked me to start mobility of ankle. But it used to get stiff as soon as I walk a little. Now I started this excise and I feel little ok.
Glad it helps!
from one month extensive bone marrow edema in talus and the pain is much less.. i try to dorsiflex but uts very hard and fail..4 month ago started rehab but focusing on knee not ankle
how can i dorsiflex and this exercises suitable?
Hey Doctor , It Has Been Three Year I am suffering From This Last Year Tal+pr surgery done in my ankle can i recover from this problem now.
Plzz add subtitles🙏 also
Hey this is good stuff here !! I have had ankle impingement since 2006 from a basketball injury. What’s the minimum and maximum amount of reps and sets and frequency that I should be doing ?
Also I was thinking doing about doing the banded work and then do calf raises and step ups to try and use my new range of motion … just looking for what you think would be good
Hard to say without an assessment of that but usually the reps on the banded dorsiflexion is 3 sets of 20-30 reps
@@physiorehab thank you for replying
I needed this! I started running the other day and my ankles and feet are so stiff. Thank you
Glad it helps!
So, my ankle has been hurting. My surgeon has to get better X-rays but from the ones she can see I have an osteophyte in the talus and she said possible talar breaking. I know an osteophyte is a bone spur but what is talar breaking. My ankle hurts walking on it, moving it around and putting weight on it. I just saw my surgeon this past week and she said she would see me in 5 weeks and then take X-rays. So, I’m living in pain now.
I just randomly jerked my left foot the ither way and it got stuck and it hurt like hell. I stood up and fixed it but my foot is tight and wont move as much as my other foot
Would you follow these stretches up with any specific strength exercises please?
Yep - have a look at my ankle rehab video on Physiorehab.com in the daily rehab section
May I ask if you think this would be good for a patient recovering from a stroke? Initially my was paralyzed and has movement now but I’ve noticed that his ankle is especially tight and he can’t really dorsiflex
I am sure it will help stiffness but if he has lost dorsiflexion from the Stroke that would need neuro rehab
Hey there I don't have access to my laces to kick a soccer ball can physiotherapy fix this
Hi.. i am from Nigeria. Thank you for the video.. am super glad to see this video hoping it will be helpful to me in time to come.. please i had an ankle injury on my right leg one month ago and the big bone (Tibia) came out of my flesh causing a big wound, while the small bone (fibula) got broken. But after the surgery the (fibula) have been fixed with some irons to keep it strong while it heals which was stitched with no visible wound but the (Tibia) was fixed back to it usual position and was stitched a little which closed only 10 percent of the wound leaving 90 percent of it opened. Because the doctor said is not good to stitch it all closed because the flesh that the bone popped out from was already dead before the surgery so he cut them off meaning i have to wait for the flesh to grow again.. please my QUESTION IS: can i do these exercise while the wound is still open and not yet totally healed or should i wait till the flesh wound is totally healed before i start this exercise? Please a Quick reply will be so HELPFUL 🙏. i am in need of the help. Thank you.
Always be guided by the surgeon in the these cases however I personally would wait until tissue healing
Me trying to figure out how to do this on my own ankle 👁👄👁
Tell me when you figure it out. I wanna try it with my ankle as well.
I had surgery one month ago. And I am searching for physiotherapists and can't find it. Also looking for ways to do it myself. Tell me if you did it yourself and how was the results
I just got out of a boot and my ankle is stiff bad I can’t move my ankle upward so I watching these to help me
@fearless110 me too had hardware removal broke my ankle I am so tight 😢
I hope this work i dislocated my left ankle last feb
Good luck hope it gets bettee
Thank you I have club feet and have no flexibility in my ankles. I love weight lifting but I can’t do squats without my heels coming up. I hope this works.
Hope you go ok!
that’s what’s happening to me, i can’t do squats either
@@euanmcleod0591 try a heel wedge or heel raise (piece of wood under the heels) then gradually reduce the height. This may help with your squats in the gym 👍
Have you got any treatment of clubfeet? Or they are still bended inward?
@@craigh9968 Oh ok bet, I'll definitely try that.. I really need to start squatting soon...
Thanq sirr
👍
I had a slightly torn ligament about a year ago can this help me? I did stretches here and there
If you have ankle stiffness, yes!
Thank you for this video.
Why can I get the talus bone to glide more smoothly with more dorsiflexion after doing these exercises but then the next day the talus seems stuck again and will not glide and I loose the smooth pain free dorsiflexion I just gained? I do not understand the principle behind this. Please explain.
Are you working on any strengthening?
@@physiorehab yes I am doing a lot of strengthening - calf raises, balancing on MOBO board, one legged standing yoga poses, hiking on hilly trails…
That's how it usually is. It gets better right after the exercise, but then quickly reverts to what it was before. This makes it just a relief, not a permanent solution.
I keep cracking my ankles I don’t know why like in the side and it keeps me from sleeping help me please
Wow. I thought this condition is not curable.
Thank you.
👍
I have stiff ankle due to injury. Its very frustrating 😭
Help. My ankle got sprained and it is so tight right now around the ankle and sometimes it hurts like something inside it is torn its so uncomfy. 😔
Hi I had a left calcaneus bone allograft on My left foot and a cysts removable.... Do you recommend any stretched . I have a bit of stiffness more to the side to side
have you done this one?
Hello. I'm recovering from a Hawkins Type 3 open fracture of my ankle (pretty grim). I'm four months post op, currently trying to build the strength in my foot. This is tough!
Hope it goes well. Hang in there never give up on it
I can relate has surgery in aug and began Pt in November but all is not well
My ankle are swellowen up
Broke my ankle march12th2024 had my follow up April 3 2024 ankle is stiff can’t stand normal rn I’m concerned?
Does wearing an air cast help keep swelling down? I been in hospital 6 weeks now after breaking tibia, fibia and largest bones in my ankle. Now my husband and I have a matching pair of broken leg/ankles. I am sharing this with him
Yes it does help control swelling
Hi!! im fine with dorsiflexion but plantar flexion is super stiff, any reccomendation? thank you !
Yep have a look at the plantar flexion exercise video
Doc i had Achilles tendon surgery due to calves stiffness but its still same .but now watching your video i think i shouldn't have done it .
Doc plz reply me .wat do you recommend me .
Calf strengthening and mobility my friend
I had a fractured head and neck of my Talus bone. It's been seven weeks and I'm still in cast. When can I expect to remove it since my x-rays looks good? My talocalcaneal joint was a bit disrupted as well. When can I expect to start rehab?
I would get those answers from your surgeon or fracture clinic registrar, but when the cast is off and you don’t have to wear a boot then it’s rehab time
Hi doc , I tore my medial and lateral ligaments of my ankle 4 months back while playing football , although my ankle doesn't pain but the movement is restricted, especially the medial side , I am not able to move my ankle upwards and downwards completely. There is some kind of swelling present too but it doesn't pain , pain starts when I try to stretch it up and down ( 80% movement is there of ankle going up and down but 20% pains and stiffness gets in the way ) , this doesn't let me squat or run very fast ,
If I was able to convey my situation could you suggest anything?
Have you had any physio mobilization or rehab work?
@@physiorehab no doc , but yesterday I went to a physio , he's giving me electrotherapy and ultrasound waves with stretch which is too expensive , am I going on a right way?
Hi! I have zero degree mobility in my right ankle. I underwent physiotherapy. Have done the exercises mentioned in the video as well. But after I do that, the more I strain, the more tougher it gets to walk. It becomes very stiff. Could you please provide some suggestions?
Sounds like you need to work on stability of the mobility hurts
@@physiorehab Thank you
Doc.. In 2017 i was suffering from infective polyneuritis .But after recovery I have still foot drop ..my dorsiflexion is +1 ...is there any chances to get full recovery????? Plz help doc..it's a humble request..🙏🙏..love from india❤️❤️
It’s always difficult with nerve palsy issues, stick at it but perhaps work on strengthening
Hi just got my cast removed and currently in a cam boot, and when I stand up I have no pain and all, but dr said to only 30% weight bear is it possible to go beyond that?, and my fracture was a distal tibia orif
Thankyou
I would be guided by your surgeon for this
I want leaning and straightening foot exercises
Can you possibly give a mention as to contributing factors of this problem? I think you briefly made mention of running as a cause, but is it possible that pinched nerves in the lumbar region could also be a cause for this feeling of stiff ankle syndrome? For lack of a better explanation, allow me to just say: both my ankles feel as though someone has put one of those blood pressure cuffs on each ankle (normally put on an arm of course), pumped and pumped tighter with that little ball but never let up. That's how my tightness feels, to various degrees. I've tried everything over many months from vibration devices, P/T as seen TH-cam, until I arrived at your superior youtube video! I will absolutely use your suggestions! However, the cause is a huge factor in all of this... have you some knowledge, just from experience of course, to share in that regard? Sorry this was too long...
Biggest factor usually is previous ankle sprains
Great video. Bdw what to do if it hurts abit when stretching?
Depends where it hurts I guess and how much!
I had a hair line fracture 10 years ago & I have be trying to get my flexibility back in my ankle nothing is helping
Try the exercise in part 2
I had an accident and my foot was injured , my talonavicular ligament get broken and then my foot was operated and k wire fixed it but after 6 months of the wire removal , my heel is not fix yet and my forefoot doesn't mobile properly, what should I do , it pains too
Head to a good Physio
Im doing the exercises but hurts More when I put my weigh on for the first 3 or 4 steps then the pain goes a way now when I walk is hurting a little which did not hurt before when I walked
Perhaps you need to see a physio in person
@@physiorehab I I'm going to to the therapy with them I explain them , and they just told lest keep doing the exercises and when you feel pain put ice on it ..
Why can I move the side bit on the outside of my ankle forwards on my right foot? It normally stays in place when I’m walking although it does pop forwards every once in a while and then I trip, but when I’m riding it really hurts. Can someone tell me why that is? Thank you have a good day 😁
Not entirety sure what part you mean?
have tried it so many times but for some reason i just still feel an impinchment on the front side of my foot. Any other ideas how to fix it?
Really want to squat but can't go down properly even with weightlifting shoes :/
If the self mobility doesn’t get it you may. Need a physio to assess and help manually
@@physiorehab
even done that haha he said it was probably because of my once torn ligament... I was just hoping there might still be a way that he didn't know... Thanks anyway!
How abouts with osteoarthritis ankle? the same exercise in video?
Yes but you may also need light stability and muscle strengthening work
I have walker boot with inserts which I had to remove gradually, but after a month I managed to remove them all so I can place the foot flat (90degs). I had to reach 90degs in 8 weeks, done in 4 but I feel like I'm not progressing anymore. I haven't tried these methods with pressed talus (though I always felt I can go further when I squeeze the joint). Should I start from first (lying) method or I can skip to standing stretching? Btw. does the swelling affect the range I can get? (usually i feel no pain, but for now I'm allowed to put maximum of 60-70kg out of 95kg - sustentaculum tali fracture with ankle sprain, hard to reach 50 though, still more panic than pain).
My best advice is to follow our program online at physiorehab.com/rehab-programs-achilles-injury-surgery-rehab
It has all the exercises, when to progress and instructions for each stage.
My uncle ligament tear please help
I have been suffered from footdrop .. it has recovered but my ankle is very much stief if I do excercise again again stiefness over come
Yes most times it’s does. Depending on cause.
Oh my! I’m afraid of the pain already! One week till the boot! Overall I’ve been in no pain, but I think it’ll be painful to walk again! I’m not a sports person, but I’ll be glad to just walk again. I’m sick of hopping! I’ve been non weight bearing since 6/18.
Hello @ClassicRoyal hope you are doing well as of this moment?
I am 8 weeks after my fractured ankle surgery..the orthopedic has advised for weight bearing using the walker boot but i also do some exercises without it...really hoping i can walk again 🥺..i trying to walk but experience little pain...doctor says it's normal to have it since the ankle has been immobilised for a while...
Really hoping you can walk now...any advice?
Hello, I had an ankle operation on both sides of the fracture
Now the third month and I do the normal exercise, but it is slow in my country. Now I can go down the stairs and go up, but the squat position is not perfect for me and I can’t run. Can I do these exercises and the second part of them you have؟
Should be ok to do the mobility work
I fell and broke my distal malleolus of right fibula 34 days ago. I start PT in a few days. This video horrifies me. I'm still swollen and in pain. I have been flexing and extending and have begun the ABCs. I hope my therapist doesn't want to do this right away. Omg.
In time I am sure it will help get the movement back
Hi, can I do this treatment also for dorsi stiffness after achilles op, 7 weeks post op?
Yep - guided by your physio though as would have only just come out of a boot?
Ok so I had a front foot fracture and got of my cast 8 days ago. I am walking with the help of a walker now but whenever I try to walk without it I feel like my ankle is very weak and can't put pressure in it. Can u suggest me some excersises to get this stiffness while walking out??
Did you do the stretch in the video?
You also just have to build up the muscles and tendons again. Your ankle is weak because the muscles have deteriorated. Now your foot is healed but your muscles arent.
Means middle mein aapka Jo words hai na jo type kar rahe ho vah bich mein
Sir plz tell Minimum time to recover from this problem by doing these exvercise
Depends on what problem you have?