|
Here you go:
After working in the PT world for 30-years (20 in the Army), here's my opinion.
1. See a PT to rule out anything underlying. Many Military PT's are now DPT's, so their training has come a long way. Many are also Ortho-Certified.
2. Use the tubing sparingly, like the other posts said. Think RE-EDUCATION, not strengthening. Peroneals really have a point to where over strengthening doesn't help anything. High rep, low resistance.
3. Your ankle may be painful because your proprioception is not where it should be. Try comparing your balance on one foot & then the other. If you are equal, try with your eyes closed. Poor proprioception will cause your balance to be off enough to cause psuedo-instability. You decribed your injury as a grade-2, so that tells me that you have the ligaments you need (may be damaged, though). If you've been walking around for a while, chances are that your peroneals are strong enough. That leaves propriception. Do a Google search for proprioception exercises. There's a million different ones, and they are all simple & effective. A good number of grade 1 & 2 sprains don't heal correctly because propriception wasn't addressed.
Let me know if it doesn't help, and don't skip point #1!!!!
Mittmedic
__________________
All bleeding will stop
|