Limited ROM In Ankle - JP Fitness Forums

UpNorth · 12-28-2005, 02:25 PM

Backstory: I had a snowboarding accident about 8 years ago, where I fractured my tibia and did some ligament damage around my ankle. I was on crutches for 3-4 weeks, then a walking cast for another two . I recieved no physical therapy. After six weeks I was walking again and I can't recall how long before I felt 100% but it wasn't too long and I can do just about anything pain free now.

My problem is that I have limited range of motion with that ankle. I've been working on my flexibility in all areas for the past 12-18 months and I've gotten to a point where the lack of flexibility in that ankle is really limiting my ability to squat below parallel. Basically I can't bring my knees far enough forward to keep my hips in line with my heels, making balance below parallel next to impossible.

The biggest clue to the limited ROM is when I stretch. When I do the "wall-push" stretch, with my knee slightly bent I feel a dull pain in the front of my ankle (directly between my shin and my foot but slightly to the inside) and not much tension on my achillies tendon. I also can go much lower on that stretch on my unaffected foot.

My question is: Is there anything I can do to help my ROM? I haven't visited a doctor about this because it doesn't bother me day-to-day its just a limited ability to move. Any advice would be greatly appreciated.

Thanks in advance

Bill Hartman · 12-29-2005, 12:59 PM

If you have a block (bony, scar tissue, whatever...) anteriorly that prevents stretch, you may need some mobilization of the ankle joint. Also the fact that the injury is so old, you'll need to do a lot of low load passive stretching to gain motion. Basically, putting the ankle in a stretched position and leaving it there for 30 mintues at a time several times a day to actually make the tissues longer.

Bill

UpNorth · 12-29-2005, 03:03 PM

Thank you very much for the advice. I been working on the area but I haven't given it anywhere near 30 minutes at a time so that certainly gives me something new to try. I'll report back if anyone is interested...