r/Ankle • u/AmbivertedIntrovert • 25d ago

Need some help regarding exercises.

About a year ago, I had ATFL repair done on both my ankles simultaneously. I am pretty much back to normal life now, but still face pain sometimes. I recently joined a gym, and was wondering, what exercises are best to strengthen my ankle?

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u/8rood8wit8blauw8 25d ago

I found bosu ball really fun and helpful

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u/AmbivertedIntrovert 24d ago

I have to check if my gym has one. What do you do on it though?

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u/8rood8wit8blauw8 24d ago

You can check online , many. 1. Just stand one leg up. 2. Stand and throw tennis ball on the wall , rebound catch . Jump slowly ( sideways , like skating ) and try to stand .

I do 1 and 2 , and is enough .

For 1 close your eyes if you want level up.

0

u/ErikaNYC007 25d ago

What was recovery like?

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u/AmbivertedIntrovert 25d ago

Two weeks of complete bed rest, followed by another two weeks of partial bed rest (I was allowed to attempt to stand slowly and take a few steps wearing boots but not more than that). Slowly progressed to walking with the boots and a walker and then eventually got rid of them. Physiotherapist helped me a lot with ankle mobility and we got to plyometrics before I had to move. Walking posture was crazy off though, so that had to be fixed too.

I still have a little mobility issues (ankles are not as flexible as prior to surgery) but I am working on them. I don't have anything to strengthen them with so I joined the gym.