Tips on re-strenthening ligaments (ankle)

bigboyrocky

bigboyrocky

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Does anyone have any tips for re-strengthening my ankle ligaments? In the last week of April (week before badminton!!!! :mad: :mad:) an old horse threw me off, and my ankle hit the ground rather awkwardly.. couldnt move it and could hardly put any weight on it, so trip to A&E confirmed that i had torn/damaged the 3 major ligaments. Went absoloutly huge, and black and blue all over.. Was on crutches for 3 weeks (including badminton! :p). Went back a few weeks after for physio, and have been doing the exercises theyve told me to.. Im absoloutly fine to ride, (thankfully) and can walk normally now, but when i try and run, or when i get up in the mornings, its still really hurts. There is still a small amount of bruising, and it is very slightly bigger than my other ankle.. Do i just keep doing the excercises and hope that it gets better with even more time (bearing in mind its been 3+months) or is there something else i should/could do?? Thanks
 
I did just the same when I was about 10 (now 19) on a trampoline on a school trip. Was incredibly painful, I was black from my toes to my thighs and my ankle was 4 times the size of usual! I tore my ligaments the same as you and also crushed my nerve endings.

Firstly, trust me, it does get better!!! The only thing that shows on me is that I tend to put my left heel further down when I ride and stretch that leather more quickly, but it doesn't hurt at all anymore!

However, it did take about a year and a half to get back to normal.Two tips ... I had a small rubber ball and when sitting watching tv in the evenings I would roll it under my foot, didn't take much concentration and was multi tasking :P Secondly, my parents bought a mini trampoline (ironically i did the accident on a trampoline) and I did little bounces on that for increasing times every day.

As I was in the Isle of Wight when I had the accident, despite being told I shouldn't walk for 3 months, they refused to lend me a wheelchair or crutches :/ Therefore, I had to start walking 3 days afterwards to prevent myself being sent home!! I think just getting on with it is the best method!
 
yeh i do that too re:stirrups, although i do need to see a chiro to check that it is acutally my ankle, not something like my back :p

will try that- rolling a ball. thats a good idea cause usually i just do the stretches for 5 mins, where as you could do that for half hour+.. good idea, thanks :)
 
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