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Returning to ground
My ankle ligament was partially torn while playing football and now it's healed after 3 months rest and rehab. Only a little pain is left. How can I get back to the ground and start playing football? After how much time I can run in speed? Do I need to use ankle brace while playing football?
Please someone give me a perfect chart of how should I start playing slowly and gradually increase intensity so that I can play again without any pain.
Answers (8)
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⢠Stretch Calves
⢠Get a custom made insole.
⢠Hams Stretching.
⢠Sports Taping.
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Continue ur strengthening program using theraband and resistive exercise including heel walk and toe walk,squats all movements with theraband will help u in building proper strength,first start with slow jogging for abt 10 mins,gradually professional it to 30 mins,then go for jumping and other strenous activities but don't overstrain urself,wenever feel exerted just stop rt thr,
Next Steps
icing is gud option after exercise
Health Tips
it will take about a month of strenthening exercise ,don't hurrry up with nything start with 10 mins,progressing it to 30 mins and further.dont over exert,u can consult some nearby therapist also
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Hi, you have to wait till it's completely zero pain to get back to your game. meanwhile you have to do the strengthening exercises.
Once you strengthen you'll get the confidence to play the game.
Next Steps
go to the sports Physio and give the complete history of your ligament tear (like which ligament).
Health Tips
whenever there is pain associated with swelling go with cold pack.
ankle brace is not meant for using long period.
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Hi,
Greetings,
Based on your history your ligament was healed very well. Next you have to start Strengthening the lateral collateral ligament of Ankle with Theraband and Resisted exercise.
Next Steps
Consult sports Physiotherapist
Health Tips
Use cold pack after workout to reduce the pain.
Use Ankle Binder to Support your Ankle
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Start gradually
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Dr. Neha Sane (PT)
Physiotherapist
15 yrs exp
Mumbai
Hi..
Well 3months rehab is sufficient for partial tear..
start will cardio 20mins,,,including 5mins jog twice... for 2-3days.. increasing ur jogg for 7-10mins,, everyday.. once u done with it properly... start with ground... practice football half n hr everyday,, add on with 15mins everyday...
Continue this for a week then start with ur match..
N better to wear ankle brace till u practice..
And if u not comfortable with this better consult nearest physio center for more of strengthening exercises..
Thank u.!
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Dr. Priyanka Mahadik (PT)
Sports and Musculoskeletal Physiotherapist
10 yrs exp
Thane
You need to see if both the ankles have almost the same range and strength.
It's also depends on the which ankle is injured depending on your dominance.
In this case balance will be the most important thing to work on.
To get assessed for your balance and if you are fit to return to sport visit a near by sports rehab center
Next Steps
work on your balance
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Dr. Gopika Karihaloo Amin (PT)
Physiotherapist
14 yrs exp
Mumbai
Gradually build up to the speed, intensity and type of movements and specific motions your sport requires. Start small, with straight-ahead motion, and gradually build up to turning, cutting, jumping and other more demanding activities.
Use a brace if you still feel some imbalance or pain.
It would be best if you saw a physiotherapist who could assess your past and current fitness level and help you form a chart of how to get back to the sport.
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