Here’s an idea of the Physical Therapy Exercises used to address the damage from my tib/fib fracture.
Alphabets – Actually I’ve been doing this first one, Alphabets, for some time as it doesn’t require you to be weight bearing. The simple goal of this simple Exercise is to increase range of motion in the ankle. Basically you allow your foot and ankle to hang free and then use your toes to trace the movements of writing the alphabet in block letters, making the letters as large as possible. It may seem effortless to anyone with basic muscle control but for me this took some doing the first several times I attempted it.
Heel Lifts – While sitting, I brace my foot flat on the floor and then attempt to raise up the back part of my foot, lifting my heel off the ground.
Alternatively, I rest my heel on the ground and make an effort to lift my toes, and eventually the front part of my foot, off the ground. I can certainly confirm that this exercise addresses muscles that I haven’t used for the past 7 months.
Starting out with these exercises is a case of having to exercise mind over matter, since these muscles have been hiding out for far too long and just don't want to cooperate.
Leg lifts and Leg Bends - I am also doing leg lifts and leg bends, which also really stretches out the old taut muscles.
While each of these bring with them some minor pain, I can literally feel the progress from day to day.
I am also swimming a couple times a week. I remember the first time I attempted a frog kick, it seemed like I was dragging along a log attached to my body. Now my right leg actually feels like part of my body again, as my muscle coordination picks up.
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Alphabets – Actually I’ve been doing this first one, Alphabets, for some time as it doesn’t require you to be weight bearing. The simple goal of this simple Exercise is to increase range of motion in the ankle. Basically you allow your foot and ankle to hang free and then use your toes to trace the movements of writing the alphabet in block letters, making the letters as large as possible. It may seem effortless to anyone with basic muscle control but for me this took some doing the first several times I attempted it.
Heel Lifts – While sitting, I brace my foot flat on the floor and then attempt to raise up the back part of my foot, lifting my heel off the ground.
Alternatively, I rest my heel on the ground and make an effort to lift my toes, and eventually the front part of my foot, off the ground. I can certainly confirm that this exercise addresses muscles that I haven’t used for the past 7 months.
Starting out with these exercises is a case of having to exercise mind over matter, since these muscles have been hiding out for far too long and just don't want to cooperate.
Leg lifts and Leg Bends - I am also doing leg lifts and leg bends, which also really stretches out the old taut muscles.
While each of these bring with them some minor pain, I can literally feel the progress from day to day.
I am also swimming a couple times a week. I remember the first time I attempted a frog kick, it seemed like I was dragging along a log attached to my body. Now my right leg actually feels like part of my body again, as my muscle coordination picks up.
next chapter
