My ankle is still sore after 2 months after me breaking it my muscle is tense and stiff how do I loosen it up?!
Question: My ankle is still sore after 2 months after me breaking it my muscle is tense and stiff how do I loosen it up.?
it hurts and I'm a skateboarder so it envolves my ankleHealth Question & Answer
Answers:
Does it hurt when you walk on it.? If so depending on if they used metal to fix it or just a cast it could not be completely healed.. It could also just be taking a long time for the tendons and ligaments to heal depending on how badly you broke it.. If it does not hurt to walk on it and is simply tense and still then you should do some ankle exercises to help it get back full mobility.. Start by sitting in a chair and with your foot trace the alphabet in the air moving your ankle to make the letters with your toes.. also circle it left and right then up and down.. You can also then progress to standing about a foot from a wall and put the good foot forward and the bad foot back about 6-8 inches then lean forward so you are flexing the ankle, just to the point of feeling the stretch, you can also stand on tiptoe to stretch it the other way..Health Question & Answer
Try pulling your foot in towards your leg and hold it for 10 seconds.. Then point your toes away from leg and hold for 10 seconds.. Do this in the a..m.. when you get up and before you go to bed.. also try rotating your foot around in circles and drawing the alphabet with your toes on the floor.. These exercises should strengthen and release tension in your ankle.. Do them twice every day..Health Question & Answer