Foot and ankle rehab

[linda9389]

Posting for accountability!

I'm having issues with stiffness and aching in both of my lower legs - calves, shins, ankles and feet - since restarting running after an 'almost break' of 2 to 3 months. I figure it's worth retrying the foot and ankle rehab exercises I used after my metatarsal stress fracture. So here goes. I publicly commit to doing this session daily (or at least a minimum of five times per week). Here's the link for anyone who thinks they may benefit from some foot and ankle strengthening - you really can feel every tiny muscle, tendon and bone working hard, without ever breaking into a sweat! (I'm sure skipping the yoga toes bit at the end wouldn't be the end of the world either!)

youtu.be/vz2ZELsr0dQ(Not working as expected?)

[roseabi]

I shall try this out, I'm a big fan of foot strengthening!

Good luck Linda - we are watching 😊😊😍

[linda9389 in reply to roseabi]

I did it today before going out. I forgot just how good it is. After a couple of days I'll have the sound off again though 😂

[roseabi in reply to linda9389]

Oh dear 😂

[BaddieThePirate]

You better do them, we’re watching you! We are all trying out too. Thanks for posting.

[linda9389 in reply to BaddieThePirate]

That's what I need! Hope you like them 😊

[BaddieThePirate in reply to linda9389]

I can’t do toe swops. Just no way 😊

[linda9389 in reply to BaddieThePirate]

Which one is that? lifting the big toe then the others? The physio gave me that exercise to do when I had my stress fracture. I stared and stared at my toes and absolutely could not move them! Not for anything! Eventually I used to hold down whichever toes should stay put and just move the others. But now after lots and lots of practice? yep, I can do it. Not brilliantly, and better with one foot than the other, but I can!

[BaddieThePirate in reply to linda9389]

Wow, I’ll have to keep trying. I’ve always been able to roll my tongue one way, and only recently learned to do it the other way. I can raise one eyebrow, but not the other. Isn’t it weird.

[linda9389 in reply to BaddieThePirate]

Indeed. I suspect we're all a bit weird ... just in different ways 🤪

[Celeriac]

Ah! I recognise the face of Caroline Jordan! That brings back a few eye rolling memories when she told me for the umpteenth time how proud she was of me for showing up today to be a better version of me!Great workouts and exercises though. Good for you Linda for getting stuck back in. Good luck

👍

[linda9389 in reply to Celeriac]

I actually listened without rolling my eyes today - even appreciated some of her comments, but it won't last!!! Interestingly, the chimpanzee grip bit ... I could do really well today whereas last time around I really couldn't get what that should even feel like. At least my feet aren't back to the point they were after the fracture!!!

[linda9389]

CBDB I can't see how to add topics to this post; I was going to add something but think maybe I need to leave it to you as Administrator?

[CBDB Administrator Graduate Gold in reply to linda9389]

How strange. Have done! ✔️👏

[linda9389 in reply to CBDB]

Maybe I just wasn't looking in the right place?

[CBDB Administrator Graduate Gold in reply to linda9389]

App doesn’t depict it, and in a browser it’s right at the bottom when in edit mode. But might be a snag. But thanks for letting me tag the topics. I like our new shiny topics! 👍🏽

[linda9389 in reply to CBDB]

OK, yep I could edit it and add the topics. Now I know, thanks. Hopefully I will remember too ... 😊

[CBDB Administrator Graduate Gold in reply to linda9389]

Looks great, by the way. I think I’m lucky as I’ve got relatively strong ankles. 🤞🏽

[Katnap]

Oh dear. That's done it. You'll just have to do those exercises now!

🐱 Katnap 🐱

[linda9389 in reply to Katnap]

I realise I didn't say how long for ..... my secret 'get out of jail free card' 😀

[Katnap in reply to linda9389]

🤣 for the whole of January is only about 10 days now... It's a start 👍👍

[OrbitABit]

Linda good luck, and thanks for sharing this link! Hope your discomfort passes quickly

[linda9389 in reply to OrbitABit]

Thank you 😊

[grumpyoldgirl]

👁️👁️🔎 You've got our full attention! 😁

[linda9389 in reply to grumpyoldgirl]

eek. pressure. but thank you 😊

[grumpyoldgirl in reply to linda9389]

I'm getting a bit forgetful at doing my own rehab exercises, so you are welcome to push the pressure right back at me! 😁

[linda9389 in reply to grumpyoldgirl]

It's a deal! I will if you will 👍😍

[grumpyoldgirl in reply to linda9389]

You're on! 😊

[Outdoorsy19]

Really good routine. Much smoother and more progressive than my individual physio exercises but ticks all those movement, strength & flexibility boxes - thanks for posting!

[linda9389 in reply to Outdoorsy19]

Glad you like it 😊

[cheekychipmunks]

Have you done it today yet Linda? Just checking! 🤓

[linda9389 in reply to cheekychipmunks]

Thank you! Did it yesterday again. Still in bed today 😃. But I will, promise 🙏

[cheekychipmunks in reply to linda9389]

😀👊

[roseabi]

Finally got around to having a go! She is annoying, but still, it's good stuff, isn't it!!!

[linda9389 in reply to roseabi]

I like it! When I first came back from the fracture I could feel every single one of my muscles etc. working. Now I mostly feel it in that balancing leg!!!