For L4/5 annular tear - take 3 days complete bed rest and check VitD3 and
B12 levels also, can what’s app reports on my number,Find me on google Dr Gaurang Atodaria, after one weeks start physiotherapy for Core muscles/Abdominal/Back extensor muscles strengthening
For ankle pain - need to apply below knee splint and avoid weight barring for 4 weeks - once pain reduced start ankle muscles strengthening exercise
Next Steps
Physiotherapy for 6 weeks
Health Tips
Weight loss, gym or static Cycling