Physio help (human not horse!) - Also in CR

dollymix

dollymix

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I was hoping a lovely physio might offer me some advice!!

Back in December I had an operation (gallbladder removal) and hence, I had to have about 6 weeks off riding and any other physical activity. Obviously, this has had a massive impact on my fitness, which is slowly returning.

As well as doing all the stable chores for two horses each night and riding at least one, most days, I do an hour of Zumba and have about 30 mins in the gym three times a week where I go on the exercise bike and cross trainer. I am also trying to lose weight.

The problem I am having, is that since starting riding again (my trainer very kindly kept my horse ticking over), I have found that in particular, my ankles are very weak. If riding for anything longer than about 20 minutes, both my ankles ache, and my left ankle sometimes ‘goes’ (best was I can describe it is as if it just loses strength for a few seconds and goes wobbly – not helpful when cantering or when approaching a fence!).

Can you recommend any exercises which would help to strengthen my legs, particularly my ankles?

Thanks in advance 
 
Good exercise that you can do at home is lots of standing on one leg work, so stand on your left leg, and draw the letters of the alphabet with the right leg 6-8 inches off the ground, when you can do this easily make it harder by standing on a cushion or pillow, this will make your ankle stability muscles work harder.
Another exercise you could do would be raising onto your tip toes, both feet together, then standing on one leg at a time, initially hold on lightly for balance, not support, as you become stronger try without support, try doing say 10 to start with and add on as you are able.
Try walking round the house on the balls of your feet.
Theraband is also good as 5horses2dogsandacat said, you could probably buy that from most generic sports shops, there are about 5 colours that physios give out, but if you can get your hands on any colour, if it is too easy it can be made harder by doubling it up!
Good luck
 
Agree with above theraband and pointing toes aswell as turning foot sole out and in. Doing heel and toe rises off edge of a step. You can get the bands on ebay or most sports shops and sometimes in tesco or similar. I would advise using blue or black band if ur generally fit and wanting to strengthen. But nothing less than green or you won't really have any resistance. You can always use a towel for now to do exercises in the meantime-i will have a look at my exercise sheets tomorrow and see about anymore exercises.
 
this is great advice...thanks so much!

I work in an office and spend large quantities of time sat down....are there any sitting exercises I could use - might as well do something to help the riding when kept away from the horses :-)
 
you can do the theraband exercises in sitting. And also a good one to do as a progression exercise from the ones miss-wilson talked about is to stand on a pillow or cushion on one leg once you have mastered the one leg standing as that is obviously harder becuase you are more unstable and will encourage good feedback so you become more aware of your ankle position. P.s i am also a physio. For sitting though i think the theraband and also just generally moving your ankles whilst in sitting. Strange question to ask but you didnt suffer with a bad back after the op did you? They dont exactly treat you like royalty when on the table and it could be they have put you out of allignment in general and thats why your ankles are suffering because everything s working incorrectly.
 
thanks Dizzydancer - I'll try those sitting exercises too.

I think they treated me fairly well in hospital...I was lucky and was in a private clinic which was more like a hotel! It did take me longer to revoer than I'd thought it would though and my husband was very good at looking after me....too good really as I was banned from pushing a wheelbarrow, lifting buckets of anything else really for at least 3 weeks. It's amazing how unfit I got in that time....

My op was on the 5th December and the first time I tried riding was Christmas Day...but it made me feel quite sore so I left it another couple of weeks before trying again. So really, I am only about 9 weeks back in the saddle.

Someone mentioned wearing ankle supports - but I have mixed feelings about this as won't my muscles come to rely on the additional support?
 
Hi there

I am having the same issues as you with my ankles. Three things helped me.

1 - Get checked over by a Chiropractor. My ankles were hurting as my pelvis was out of line and I was collapsing my left hip putting more weight into my heel.

2 - Get some flexi stirrups. I am starting out with the Sprenger Bow stirrups not sure they are for me yet. But def help with sore ankles get ride longer for ankles really hurt.


3 - Go to a pilates class to again make sure you are straight and supple when riding. Boring but results for me were amazing.

Don't think my aches will ever go but above really help.

Good luck

M
 
Personally i dont like joint supports unless they are a last resort! any support you put on will cause a "switch off" of the stabilising muscles around the joint, so in time will cause the joint to weaken, i would definately go down the strengthening route first, good point made about back pain though, although you usually find that ankle problems cause back pain, not the other way round.
 
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