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.
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
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.
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
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 🙏🏻
Tri-mal fracture in April 10, 2024. Now 2 weeks out of cast & in compression walking boot. First full week of PT. ANKLE was like a brick...starting to get movement, need that glide!
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..
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
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.
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?
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
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
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!🤗
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 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.
@@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.
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'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!
@@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 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. 🤷
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.
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.
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.
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.
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
My mom fractured her ankle and had surgery. The surgeon did not fix anything and instead made the ankle worse. My mom cannot walk now without a permanent limp. Fixed the ankle at a different, awkward angle compared to the other. Can anything be done with physical therapy even with those screws being in? I want to do anything to help her but i am afraid of harming her more. One leg has serious asymmetry. Please help. I’d appreciate it
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.
@@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 👍
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
@@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 ..
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!
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
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❤️❤️
My spouse was bedridden for about 6 weeks after a surgery. Her right foot is stiff and does not want to straighten when she tries to put her foot flat on the floor. It is in a position like she has it in a high heel, with the toes only on the ground. Is this the type of rehab she should be doing for this type of affliction? Please let me know Mr. Keeley. I liked your video.
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 :)
@@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)
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.
When I do the exercise with the band when I push with my knees forward there seems to be a tendon that comes up that prevents the band from doing anything to the talus. Is that normal? It seems to be the extensor hallucis longus. Thank you.
@@physiorehab Thanks for the answer. What does that mean that the lr brain is trying to pull you forward? I cannot make sense about your answer. Isn't it normal that the extensor hallucis longus get activated here and prevent the band from doing anything?
My dorsiflexion movement is completely blocked and it feels hard as a rock, on the upper range. I am feeling very concerned since I was put on a cast for 5 weeks since it was long since I was told I had only bone injury, but turns out I've got a ligament fully torn. Do you think I'll be able to walk with full comfort and flexibility once again? Also, I have all this mass covering my left feet inner joint, so I hope that is not irreversible fibrosis and scar tissue.
but how long it takes to get to normal? i ankle is still swollen after almost 3 months of 2 surgery. I had a bacterial infection in the ankle so it was quite swollen.
Hello, My ankle twisted and my doctor after a xray told there is a little crack in medial malleous and he put a brace for 2 weeks after that he removed it, but my anke is stiff and there is limping now it's been 4 week in totality he had suggested to move my ankle inward and outward for 5-5 minutes 2 times a day it's little tight also at the end, please guide😢
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.
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.
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 😁
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
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 .
Hi. I have been getting numb feet when running and I was wondering if you think my stiff ankles could be contributing to the numbness? Any help would be greatly appreciated. Thanks.
@@physiorehabI have been doing your exercises since I watched your video and I no longer have numbness in my right foot, and only slight numbness in my left foot when running. Thanks for the help.
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.
Is it normal to still have a little bit of limited range of motion 10 months after 5th metatarsal fracture? I can't point my toes on the foot that I broke as far as the normal one. It is only a few centimeters difference but still bothers me.
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!
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
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
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?
I had an accident and my ankel bone was broken its been 3 year now my ankel now moving up and down properly when i try to force it up side it hurts lil bit and feel like it gonna break again what should i do i can run 😓
Doctor, I did remove my ankle cast 4 days ago but I still can't walk, because when I step on in my foot, I feel hurt 😞 please give me some advice, is that normal?
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
Hello From Germany, I have a Trimalleolare ankle fracture and I am in the 13th week Post op. The ankle is still stiff and the Range in dorsiflexion Not so good. I think this getting better with the exercises from month to month isn‘t it? What About that feeling just around the ankle. It feels Like a belt or someone Said it’s Like a „sausage“.., so is this from the scars or from the plates and screws? Thank you in advance. Regards Frank
👍🏽 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?
*Hello, i was operated tibialis posterior tendon transfer for low foot. Almost 4 month passed since operation. When i asked doctors, they are not sure whether my dorsiflexion's range is going to increase or not. Do you believe this kind of moves help me to get more increase at range in motion? If you have an experience about this operation, could you please help me? Thanks a lot..*
It will help loosen the joint if it’s stiff into dorsiflexion. The tendon transfer will take 1-2 years for full strength and functional recovery with a lot of tendon strengthening and leg rehab as the tendon will currently be in a state of the weakness (tendinopathy) following the surgery
Sir my ankle has kraked little and I got cement pate and doctor sad to remove in a 1 month now I can't walk and I went to another doctor he sad you have been removed to early and he sad to come on Thursday can you give me any suggestions
Physio Fitness | Physio REHAB | Tim Keeley it was to make my tibia longer but they didn’t want my foot to start pointing down so they put a screw in my ankle to hold it in place, I was new to this & they didn’t really try it on anyone else I was like the test dummy I guess
Luxtaudios Look up a device called ExoSym it’s a dude named Ryan that makes Braces for your leg & you can run full speed on your foot again, if you have pain in your ankle & toes the ExoSym brace will stop the pain. It’s really cool I’m going to Seattle to get one.
Fractures like that can cause a lot of stiffness especially if you have been in a boot and swelling. You will have to work hard over the next 6-12 months
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.
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!
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
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?
Sir I'm unable to make upward ankle movement due to which limb girth also not grown properly, There is difference between my legs limb girth.. What should do? Please suggest??
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??
Why does my physio not do anything like this? I lay on my stomach and he did some massage on my calf. I did the knee to wall thing, he told me to to the alphabet with my ankle. I feel like i'm not getting the best care and my ankle isn't going to heal properly :(
![Felix "Unfair" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/Oswujxm2Ag0/mqdefault.jpg)
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. 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
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
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
😄👍
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!
Tri-mal fracture in April 10, 2024.
Now 2 weeks out of cast & in compression walking boot. First full week of PT. ANKLE was like a brick...starting to get movement, need that glide!
@@physiorehabThx for your clear explanation, here in Santa Fe, NM, USA. Good to know, will rock steady on exercises😊❤
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
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”
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?
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?
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 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.
you are amazing i have been looking for something like this😭💞
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
Million thanks to you young man... You're a life saver ❤.. Much love from Punjab, India.
👍
My ankle needs this man
👍
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.
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
Me
I really want this,I have sme prblm ,this video is so helpfull... Thnku... Best video
Thank you so much for this!!!! Your amazing
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 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 just tried this stiffness went away.😊 thanks
Great stuff 😄
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
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!
Superb tips.
👍👍👍👍👍
Thanks glad they were helpful
I hope this helps me. Have to say video is very informative. 👌
Glad it helped you!
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
Seems very effective technique. Thank you
How abouts with osteoarthritis ankle? the same exercise in video?
Yes but you may also need light stability and muscle strengthening work
Great information to help my husband
😄
Can i do these after foot fracture cast removed?
Very professional, thank you.
Cheers :)
I just removed the cast,it is sore. I am going to try the exercises
Hope it feels better soon!
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
I hope this work i dislocated my left ankle last feb
Good luck hope it gets bettee
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!
Exactly what I wanted . Perfect thank u
Great!
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
:-h Thank you very much, you explain accessible and litterate.
My mom fractured her ankle and had surgery. The surgeon did not fix anything and instead made the ankle worse. My mom cannot walk now without a permanent limp. Fixed the ankle at a different, awkward angle compared to the other. Can anything be done with physical therapy even with those screws being in? I want to do anything to help her but i am afraid of harming her more. One leg has serious asymmetry. Please help. I’d appreciate it
Hard to say without looking at it myself. Perhaps see a good physio in your area?
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...
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
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 ..
Thank you so much, for real, thank you.
No problem!
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 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 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!
I dont know if my pain in my ankles are growing pains or Its a stiff ankle
If m not wrong, you said the foot is locked in dorsiflexion... If there is loss of plantarflexion, why r u improving dorsiflexion ?
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.
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
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
My spouse was bedridden for about 6 weeks after a surgery. Her right foot is stiff and does not want to straighten when she tries to put her foot flat on the floor. It is in a position like she has it in a high heel, with the toes only on the ground. Is this the type of rehab she should be doing for this type of affliction? Please let me know Mr. Keeley. I liked your video.
Yes I would be seeing a good physio for mobilisation as well as doing self stretches - you should be following a post-operative protocol.
What about for tibia fractures?
Same treatment and exercises!
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)
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.
When I do the exercise with the band when I push with my knees forward there seems to be a tendon that comes up that prevents the band from doing anything to the talus. Is that normal? It seems to be the extensor hallucis longus. Thank you.
I would say you lr brain is trying to pull you forward - you need push forward instead
@@physiorehab Thanks for the answer. What does that mean that the lr brain is trying to pull you forward? I cannot make sense about your answer. Isn't it normal that the extensor hallucis longus get activated here and prevent the band from doing anything?
My dorsiflexion movement is completely blocked and it feels hard as a rock, on the upper range. I am feeling very concerned since I was put on a cast for 5 weeks since it was long since I was told I had only bone injury, but turns out I've got a ligament fully torn. Do you think I'll be able to walk with full comfort and flexibility once again? Also, I have all this mass covering my left feet inner joint, so I hope that is not irreversible fibrosis and scar tissue.
but how long it takes to get to normal? i ankle is still swollen after almost 3 months of 2 surgery. I had a bacterial infection in the ankle so it was quite swollen.
Three months is a very small time You need to be looking at 12 to 24 months for full recovery in some cases
Hello, My ankle twisted and my doctor after a xray told there is a little crack in medial malleous and he put a brace for 2 weeks after that he removed it, but my anke is stiff and there is limping now it's been 4 week in totality he had suggested to move my ankle inward and outward for 5-5 minutes 2 times a day it's little tight also at the end, please guide😢
Beat see a physio to loosen it up, and work on the mobility exercises
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.
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?
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
How can I do this with only a resistance band using my body?
The Dorsiflexion stretch? You mean you
Don’t have a powerband?
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
Hi. I have been getting numb feet when running and I was wondering if you think my stiff ankles could be contributing to the numbness? Any help would be greatly appreciated. Thanks.
Perhaps, or maybe a collapsed transverse arch is to blame. Maybe get that assessed
@@physiorehabI have been doing your exercises since I watched your video and I no longer have numbness in my right foot, and only slight numbness in my left foot when running. Thanks for the help.
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.
Nice video . Thanks
Welcome!
Is it normal to still have a little bit of limited range of motion 10 months after 5th metatarsal fracture? I can't point my toes on the foot that I broke as far as the normal one. It is only a few centimeters difference but still bothers me.
Yes- if you have not worked on your mobility
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
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
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.
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
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?
That band keeps moving to go above the tibia I can't keep it still. Is it ok to hold it with my hands
Yep.👍
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
I had an accident and my ankel bone was broken its been 3 year now my ankel now moving up and down properly when i try to force it up side it hurts lil bit and feel like it gonna break again what should i do i can run 😓
Sounds like it’s tight allright. Try stretching it where it’s right to match the other side
Doctor, I did remove my ankle cast 4 days ago but I still can't walk, because when I step on in my foot, I feel hurt 😞 please give me some advice, is that normal?
Probably need a bit more info than that…
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?
Would this break up any arthritis or bone Spurs?
No it won’t do that
Hello From Germany,
I have a
Trimalleolare ankle fracture and I am in the 13th week Post op. The ankle is still stiff and the Range in dorsiflexion Not so good. I think this getting better with the exercises from month to month isn‘t it?
What About that feeling just around the ankle. It feels Like a belt or someone Said it’s Like a „sausage“.., so is this from the scars or from the plates and screws?
Thank you in advance.
Regards Frank
Hard to say without an assessment and looking at it. Perhaps try these exercises?
👍🏽 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
*Hello, i was operated tibialis posterior tendon transfer for low foot. Almost 4 month passed since operation. When i asked doctors, they are not sure whether my dorsiflexion's range is going to increase or not. Do you believe this kind of moves help me to get more increase at range in motion? If you have an experience about this operation, could you please help me? Thanks a lot..*
*My dorsiflexion range is probably like between 15-20 degree now.*
It will help loosen the joint if it’s stiff into dorsiflexion. The tendon transfer will take 1-2 years for full strength and functional recovery with a lot of tendon strengthening and leg rehab as the tendon will currently be in a state of the weakness (tendinopathy) following the surgery
@@physiorehab *thank you so much for information! appreciated..*
Sir my ankle has kraked little and I got cement pate and doctor sad to remove in a 1 month now I can't walk and I went to another doctor he sad you have been removed to early and he sad to come on Thursday can you give me any suggestions
Follow the surgeons advice at this stage
My doctor put an screw in the heel of my ankle for 5 months & now it barely moves up & down, what do I do now ? It doesn’t move side to side either
What was the screw for?
Physio Fitness | Physio REHAB | Tim Keeley it was to make my tibia longer but they didn’t want my foot to start pointing down so they put a screw in my ankle to hold it in place, I was new to this & they didn’t really try it on anyone else I was like the test dummy I guess
SAME bro. I can’t do anything with the foot!
Luxtaudios Look up a device called ExoSym it’s a dude named Ryan that makes Braces for your leg & you can run full speed on your foot again, if you have pain in your ankle & toes the ExoSym brace will stop the pain. It’s really cool I’m going to Seattle to get one.
You're a natural educator Tim! Have you ever thought of teaching?
I do - on my courses!
@@physiorehab Are your courses just for physios or physio students?
Can you use your groin instead of the leg to mobilise the foot ?
Can you get morning stiffness from having a tight ankle?
Not exactly sure what you mean?
I get Achilles stiffness too when I wake up
@@physiorehab Whenever I wake up my ankles are very stiff and the first few steps are always very painful, but after a while it gets better
I got tibia nd fibula fracture 9 months have passed but my ankle is still stiff what can be reason nd treatment
Fractures like that can cause a lot of stiffness especially if you have been in a boot and swelling. You will have to work hard over the next 6-12 months
Thanks for sharing!
No worries!
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!
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
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?
Thank you ❤
You're welcome 😊
Sir I'm unable to make upward ankle movement due to which limb girth also not grown properly,
There is difference between my legs limb girth..
What should do?
Please suggest??
Sorry I am not entirely sure what you mean could you explain
I have been doing ankle mobility stretches for almost 3 weeks an it is not improving what should I do ?
Pop off to the physio for some hands on mobilisation!
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?
Is this video for physical therapists? I guess I'll share this with him.
It’s for both patients and therapists
@@physiorehab my ankle hurts
@@shannonking8286 are you doing anything about it?
This hurt just watching this😭I’ll never walk right again🥺😭
Why does my physio not do anything like this? I lay on my stomach and he did some massage on my calf. I did the knee to wall thing, he told me to to the alphabet with my ankle. I feel like i'm not getting the best care and my ankle isn't going to heal properly :(
Sorry can’t answer that but give the rehab a try and see if it helps