Ankle Mobility Pt.2 - Plantar Flexion | Tim Keeley | Physio REHAB

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  • เผยแพร่เมื่อ 28 เม.ย. 2020
  • Part 2 of mobilisation for a stiff ankle: Loss of plantar flexion is also relatively common especially after a ATFL sprain where the anterior capsule is involved and there is a lot of joint effusion. Sometime posterior impingement can also be a problem when people load too much or run on the ankle too early in the rehab phase.
    PA mobilisation thru the calcaneus gives a direct PA glide of the talo-crual joint, assisting the movement into plantar flexion. Extremely effective.
    We had to have a laugh with Claire's @cl ankle as she has an old severe ankle sprain that gives her joint tightnres and it's prone to self spontaneous cavitation... of which I found out when I mob'd her ankle!! - Listen for the rather loud CLUNK when I glide it into the PA direction. Remember this is not a Grade IV or V manipulation, just a simple physiological cavitation of the joint. Which was useful for her in this instance.
    HOMEWORK MOBILITY? Use the power band again but go up a size in thickness and replicate the in-clinic mobilisation with a glide into plantar flexion in a childs-pose position. Again really effective for client homework for those needing regular mobilsiation to increase the lost plantar flexion ROM.
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ความคิดเห็น • 78

  • @MadamSteamfunk
    @MadamSteamfunk 3 ปีที่แล้ว +12

    EXACTLY what I needed! Thank you! I sprained my ankle a few weeks ago and while everything else was improving I was still struggling with plantar flexion. Thanks so much.

    • @physiorehab
      @physiorehab  3 ปีที่แล้ว

      Glad it helped you!

    • @ilovekid96
      @ilovekid96 8 หลายเดือนก่อน

      Are you ok now

  • @TheBosorog
    @TheBosorog 3 ปีที่แล้ว +3

    Your videos are just the greatest. I am a pt from Romania, I just learnd something today, can't believe we did not learn this, not even at masters degree

  • @elizabethlambirdyoungblood7946
    @elizabethlambirdyoungblood7946 ปีที่แล้ว +1

    Thank you for the home technique!!

  • @alex_rogan
    @alex_rogan 2 ปีที่แล้ว +3

    Just watched this as I’m two and a half months post retinaculum reattachment surgery and my ankles doing really really well but still very stiff Achilles and weak feeling when plantar flexion but just looked you up and see that your in Bondi! Woo hoo! So going to make an appointment after new year.

  • @kieran2blest
    @kieran2blest 2 ปีที่แล้ว +2

    Suffered a nasty high ankle sprain about 3 months ago and noticed I couldn't sit with my butt on my heels anymore. Glad I found this

    • @physiorehab
      @physiorehab  2 ปีที่แล้ว

      Gee hope it helps get the range back

  • @Simonmarg1976
    @Simonmarg1976 3 ปีที่แล้ว +1

    Excellent teaching thank you for that!

    • @physiorehab
      @physiorehab  3 ปีที่แล้ว

      Thank you glad you like it

  • @ryeenari1688
    @ryeenari1688 3 หลายเดือนก่อน +1

    so much helpful! thanks for sharing👍👍👍

    • @physiorehab
      @physiorehab  3 หลายเดือนก่อน

      Glad it was helpful!

  • @chadkudym4357
    @chadkudym4357 2 ปีที่แล้ว +4

    Thanks! I'm working on swimming but poor plantar flexion has me frustrated with lack of progress. I will give this a go!

    • @physiorehab
      @physiorehab  2 ปีที่แล้ว

      Hope it works well for you!

  • @MF-lj6se
    @MF-lj6se ปีที่แล้ว +1

    Super explanation

  • @lunarpunk2380
    @lunarpunk2380 ปีที่แล้ว +1

    I have CAI after a sprain and am hypermobile. I’m losing this range of motion so thank you

  • @andrewbooth1217
    @andrewbooth1217 3 ปีที่แล้ว

    Hi Tim, tha k you for this very useful video. I wonder if one must have had the treatment (part 1) before they do the resistance band exercises? During Covid physios aren't open, and I really want to deal with my super stiff ankle. Thanks.

    • @physiorehab
      @physiorehab  3 ปีที่แล้ว

      Nope you can just do the exercise of your can’t see a physio

  • @Meexxpower
    @Meexxpower 2 ปีที่แล้ว +2

    I am doing powerlifting and squat and deadlift a lot but over the last weeks my achilles started to hurt and I did all kinds of hip and ankle mobility stuff. But I noticed that when I sit on my heels my right achilles hurts and I had some kind of twisting in my lateral right knee
    Anyway, I did the pressing down and it cracked and puff the pain is gone...
    Thanks a lot

    • @physiorehab
      @physiorehab  2 ปีที่แล้ว

      Ok glad that helped!

  • @lukecattigan300
    @lukecattigan300 2 ปีที่แล้ว +2

    Recently broke my tibia near my my ankle which lead to surgery getting it pinned in place, I can put my body weight through the ankle comfortably now but really struggling with Plantar flexion and cannot do a calf raise as a result, is there any other movements I would benefit from? Appreciate the help and great video 👍

    • @physiorehab
      @physiorehab  2 ปีที่แล้ว +1

      Have toy try the exercise in this?

  • @adamcraig1468
    @adamcraig1468 2 ปีที่แล้ว +4

    I notice if I go onto my knees, my left ankle is flush with the floor in flexion but the right isnt. It has to compensate by turning in. Little bit of discomfort and when I lean back my whole body tilts left. Been like this for years

    • @physiorehab
      @physiorehab  2 ปีที่แล้ว +1

      Get into the stretches and see if it helps!

  • @chrisa.4575
    @chrisa.4575 3 ปีที่แล้ว +5

    Would you recommend to do this mobility exercises everyday? Or should you rest it for a day before trying again. Thanks

    • @physiorehab
      @physiorehab  3 ปีที่แล้ว +4

      Try every 2nd day

    • @chrisa.4575
      @chrisa.4575 3 ปีที่แล้ว

      Physio Fitness | Physio REHAB | Tim Keeley thanks for getting back to me. Really appreciate it

  • @hoopsdaily617
    @hoopsdaily617 3 ปีที่แล้ว +1

    What would the reason be for pain in the Achilles/ soleus area during plantar flexión.

    • @physiorehab
      @physiorehab  3 ปีที่แล้ว +1

      Could be a posterior capsule inflammation / capsulitis. Can happen after the joint stiffens from an ankle sprain and then trying to exercise on it too early

  • @BaronBrownB
    @BaronBrownB 3 ปีที่แล้ว +2

    Hello! Maybe you could give me an advice? I had a very serious back injury. After surgeries, my left leg became weak, (the right one is very strong). By the left leg become weak I mean it calf muscules don't grow at all and I can't stand on tiptoes on that leg (the right leg has very well developed calf muscules and can stand on tiptoes without any problem). I was doing cardio and heavy lifting for years, I was focusing on calf muscules, there was no improvements on that leg (except balancing, it became MUCH easier). What should I google to learn more about my problem and which doctor could help me?

    • @physiorehab
      @physiorehab  3 ปีที่แล้ว +2

      See a physio! Sounds like you need a reassessment and specific exercises for that

  • @4545pixie
    @4545pixie 3 ปีที่แล้ว +1

    I have both in and plantar lock off movement I started to do exercises to make my ankle strong in a therapy after 4 month since my injury it was an ankle sprain ,, so with the simple exercises I'm doing like folding the knee to reach the wall now feels pinching and hurts a lot when I put my weight on to make my first 3 or 4 steps , my second week on therapy doing exercises hurts even when I walk .. what should I do

    • @physiorehab
      @physiorehab  3 ปีที่แล้ว

      Maybe you need to do stability / strength work more than mobility work

  • @Mira12337
    @Mira12337 2 ปีที่แล้ว +2

    Hi, your videos are great . I had surgery in childhood and my right ankle was removed due to infection ( and to avoid bigger problem) . I walk fine but my legs pain while walking continuously . So, I want to reduce pain and strengthen my leg too. Please provide me your video link which would be right for my leg. I am afraid and scared to try any exercise. Thank you

    • @physiorehab
      @physiorehab  2 ปีที่แล้ว

      It’s a bit more complex that just sending you a video link. I suggest if you need help for that sort of issue you get a Telehealth appointment and I can write a program for you. All the details are on our site at physiorehab.com/telehealth

    • @Mira12337
      @Mira12337 2 ปีที่แล้ว

      @@physiorehab Noted !Thank You

  • @Shaykh-Waleed-White
    @Shaykh-Waleed-White 10 หลายเดือนก่อน

    Will this rehab lack of plantar& dorsiflexion of SCI?

  • @erikmcmullen7375
    @erikmcmullen7375 3 ปีที่แล้ว +3

    I think I have the same issue. I am in highschool and I do cross-country crossfit swimming and waterpolo. This year I can run but I can't walk without being in extreme sorness and discomfort. I sleep with my shoes on. I went to physical therapy for a while none of the strengthening really helped but massaging helped. I have a feeling I have same issue and my flexibility in that movement is low. I haven't been able to swim for about half a year. I have slight plantar fascist symptoms and I cramp for about 10 seconds in pool. Can you explain why this might happen to me?

    • @erikmcmullen7375
      @erikmcmullen7375 3 ปีที่แล้ว

      I mean when I get in pool for 10 seconds.

    • @physiorehab
      @physiorehab  2 ปีที่แล้ว

      Hard to say without a assessment sorry

  • @lucaderome9980
    @lucaderome9980 2 ปีที่แล้ว +3

    Sorry If this is a dumb question, but I broke my ankle 8 weeks ago and had surgery. My surgeon is making it seem like there is a real rush to regain motion. I have been doing so many excercises and I am in PT but my motion still is not up to par. Is there a certain amount of time after an injury to regain motion? or can I still get back to my normal motion.

    • @physiorehab
      @physiorehab  2 ปีที่แล้ว +1

      Just work as hard as you can and don’t stop each week until it’s better

    • @mec.laurapalmer7155
      @mec.laurapalmer7155 6 หลายเดือนก่อน

      My doctor has said my ankle (after atfl and cfl Torn) cant be reconstructed by surgery right now because I have this immobility and if I will have surgery it remains like this forever😢. I am suffering such a pain that I cant Even sleep so PT is not an option. He actually said Its too inflamated. Its been 2 months sińce the 2nd sprain… well the first month i didnt treat it at all. I tore the ligaments. 😢 Im loosing hope and will to live
      Ive been active runner before.❤Please advise

  • @territalk1893
    @territalk1893 3 ปีที่แล้ว +1

    I’m in PT from surgery after a bimalleolar fracture. Started PT after doc allowed some weight bearing. My PT presses my foot back, with sometimes too tight grip around my toes joints!, for dorsiflex.... and it feels like my ankle is going to snap. Wonder why she doesn’t work against the joint as you have shown in your vids?? I lay there on my belly and resist her pushes, my hip and butt start lifting off the table. I try to relax into it, but can’t! I feel like my weight bearing tolerance has gotten worse in the past 2 weeks instead of better. Any suggestions?? I will try your at home methods unless these would be too soon for me? I feel like I want to hop on my inversion table to release my ankle joint. So much pain in there. 😞

    • @physiorehab
      @physiorehab  3 ปีที่แล้ว +1

      Perhaps show her this video?

    • @territalk1893
      @territalk1893 3 ปีที่แล้ว +1

      @@physiorehab I haven’t shown her because I don’t want to offend her and her method... crazy of me. It’s my ankle, I shouldn’t be so timid. Thank you!

    • @physiorehab
      @physiorehab  3 ปีที่แล้ว +1

      @@territalk1893 na give her some info! 🤣

    • @territalk1893
      @territalk1893 3 ปีที่แล้ว

      @@physiorehab I’m going today- wish me luck! 😂👍

  • @foskr4
    @foskr4 2 ปีที่แล้ว +1

    Hiya sprained my ankle 6 weeks ago and it’s still extremely stiff/ridgid - am i doing physio but do i need to seek further medical advice?

    • @physiorehab
      @physiorehab  2 ปีที่แล้ว +1

      Some ankles can take a long time. Stick at it and lots of stability rehab

    • @foskr4
      @foskr4 2 ปีที่แล้ว +1

      @@physiorehab Nearly there now :) long old 3 months

  • @balmukandjaat2751
    @balmukandjaat2751 2 ปีที่แล้ว +1

    In how many days we will get our mobility if we do it regularly

    • @physiorehab
      @physiorehab  2 ปีที่แล้ว

      It different for everyone. Just stick at it

  • @chiadikobimercy6077
    @chiadikobimercy6077 2 ปีที่แล้ว +4

    I had ankle surgery 2months ago,the cast has been gone for 2weeks now and I have started full weight bearing but my ankle is still so so stiff. This video looks painful but I willing to do it

    • @physiorehab
      @physiorehab  2 ปีที่แล้ว +1

      Hope it gets better soon!

    • @notorious0750
      @notorious0750 ปีที่แล้ว

      How long did it take u to get out of that crutch once u got walking boot?

    • @chiadikobimercy6077
      @chiadikobimercy6077 ปีที่แล้ว +1

      @@notorious0750 ummm, about 2 months , started walking properly from the 3rd month .

    • @ilovekid96
      @ilovekid96 8 หลายเดือนก่อน

      Are you ok now?

  • @shademaker5847
    @shademaker5847 3 ปีที่แล้ว +3

    Can I still regain the motion of my ankle 10 years after break?

    • @physiorehab
      @physiorehab  3 ปีที่แล้ว +1

      You can certainly try!

  • @JorgeReyes-bo7uc
    @JorgeReyes-bo7uc 2 ปีที่แล้ว

    I lost tons of plantar flexion due to injury, I feel retriction in the back. I've tried your video with a partner pulling down the calcaneus in the direction of the feet, but nothing changes, it feels like glue.

    • @physiorehab
      @physiorehab  2 ปีที่แล้ว +1

      Maybe you might have to spend a lot of time stretching it out

    • @JorgeReyes-bo7uc
      @JorgeReyes-bo7uc 2 ปีที่แล้ว

      @@physiorehab i don't feel a stretch in the anterior part of my ankle, I feel restriction/block in the back, like you said when tractioning the feet forward to mobilice the capsule

  • @sophiaboadu8916
    @sophiaboadu8916 ปีที่แล้ว +1

    l want to get rid of twisted ankle ..can you please help ..like the treatment

    • @physiorehab
      @physiorehab  ปีที่แล้ว

      Well if you’re in Sydney just head to our website and book an appointment!

  • @nicnackspops3637
    @nicnackspops3637 3 ปีที่แล้ว

    Hey I’ve got cauda Equina and my plantar flex ion is very weak on my left ankle. Today’s the day I will be having a phone consultation with the physio. I literally cannot wait as I’ve been through so much for example not being able to tip toe or run as am an ex sports lady martial arts and lots of running and wanna get back to my running. I’m so sorry to say this and very strange to mention this but am seeing a lot of orbs (spiritual) is your work place haunted? Am an empath and see sense abs hear ghosts but your building wow have tones of orbs. You can see them on the camera. Thank you for sharing this video something I will definitely be trying out these exercises at home.

    • @physiorehab
      @physiorehab  3 ปีที่แล้ว +1

      Glad you like the video, can’t say I have seen any ghosts! If there is I hope it’s casper the friendly one!

    • @nicnackspops3637
      @nicnackspops3637 3 ปีที่แล้ว

      @@physiorehab it’s a nice one don’t be afraid. Find out the history of the land and m sure something will tell you.

  • @techa2zkannada389
    @techa2zkannada389 3 ปีที่แล้ว

    I got medial malleolar broken when do i start doing this

    • @physiorehab
      @physiorehab  3 ปีที่แล้ว

      Depends when you broke it and is it healed?

  • @amayaarscott
    @amayaarscott 2 ปีที่แล้ว +1

    What do you mean by jamming?

    • @physiorehab
      @physiorehab  2 ปีที่แล้ว

      Jamming. When things get stuck

  • @TheHannahhappy
    @TheHannahhappy ปีที่แล้ว +1

    Camera work is so frustrating! Keeps cutting the foot out of frame

  • @camillekale5566
    @camillekale5566 ปีที่แล้ว

    I’m literally cringing how he’s pulling her foot. My reflexed even with my broken ankle would have kicked him