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Fractured foot
I fractured my foot(right ankle) in 2014 and have twisted the same foot again twice ever since. Now it still hurts sometimes whenever I go gyming or sometimes when I wake up in the morning. I want to know which theraband color should I start with and then how to move on the next color.
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Ankle strength exercises and hot fermentation.
Avoid gym
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Ankle Strengthening Exercises.
Avoid Squatting.
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First consult a physiotherapist
You'll proper guidance and treatment..
It's chronic means?
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It depends on how much strength you have. Start with red if you feel it’s easy for you then go for green or blue. And if red is hard for you then go for yellow.
Next Steps
It’s a matter of repetition and sets
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Ms. Ayushi Rathore (PT)
Geriatric Physiotherapist
8 yrs exp
Bangalore
You should check is your foot moving free or not, if not, Then start with range of motion exercises or movement with mobilisations, and if it free then you need to go for strengthening exercise or theraband exercises.
Next Steps
You should start with yellow one and then gradually green or red. Before starting theraband exercises you must assure that your muscle is ready to tolerate such resistance.
Health Tips
Before doing any thing you should consult a Physiotherapist.
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Dr. Niyati Shah (PT)
Physiotherapist
13 yrs exp
Mumbai
Always do some warm up before starting your gym exercise ie. Ankle toe movements, ankle rotation.
You can do these exercise before getting up from bed.
Meet a physiotherapist for proper technique. You can start with yellow progress to red, blue, green, black. It depends on your strength. It also depends upon no of repetition and sets you do.
Next Steps
do ice cube application at painful region twice daily for 15 mins.
Health Tips
try to decrease your weight.
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Ms. Ruchi Gandhi (PT)
Physiotherapist
7 yrs exp
Ahmedabad
It seems like muscles of your ankle is not properly strengthened.so,whenever you are going for gym it might be stressing you .
Next Steps
you can start from yellow band then gradually progress to red band.
Health Tips
choose therabands according to your strength otherwise instead of helping to regain strength, it'll damage your muscle.
For proper guidance regarding band and exercise consult physiotherapist.
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.