Im only 14 but I know a lot on this
subject! If ur anckle hurts on the like
top side of the bone that is stickin out
it might be ur ligaments! U could have
torn them or maybe just streched them. I
have no ligaments left in my anckle b.C of
a bball injury, but theres hope I still am
able to play ball, run, jump, ect. The
only thing I cant do very well is swim b.C
kicking the water hurts it really bad. U
might wanna go to the doctor pretty soon
to get it checked out (trust me) theres is
nothing they really can do for it other
then some major physical therapy 3 or so
times a week. (had it maybe 4 times now
for different injuries) or u could try
some of these exercizes.......
Towel strech- u take a towel and pull it
towards u and push against it 10 times
holding it to the count of 10 then
releasing with resistance and then take
and pull it off to the right side and do
the same except u might need someone to
pull the towel to the left and u push with
ur anckle then have the person go around
the other side and pull to the left and u
push again after that have the person pull
down on the towel infront of u and u pull
up again do these each 10 times to the
count of 10!
Balancing- u stand on the anckle that is
giving u problems and pull ur other foot
up to about ur knee and u may use ur arms
to balance but preferd not to.... Then
after u get better close ur eyes and do it
u may feel like ur goin to fall over but
if u make it to the count of 30 second
(kept by a friend or sibling) ur doin
good!
frog jump- u start standing normal and
then jump up with ur hands in the air and
come all the way touching ur hands to the
floor then up and so on repeat 10 times in
a row and increase as needed or decrease
(u may feel kindof silly doin them but it
should help after awhile also may hurt the
first couple days)
balancing #2- stand on the anckle that
bothers u and throw a weight ball back and
forth to another person the person should
throw the ball high low middle right side
and left side to make u work! (10 times)
balancing #3- if u have an exersice
trampoline make sure it is on a flat
surface and balance on the hurting anckle
for 10 seconds then increase to 20, 30 ect
till u can do it for a min then start over
with 10 and work ur way up to a min with
ur eyes closed!
If there is pain then try doing less or
less force but if it is still hurting doin
just one then see a sports doctor
please!!!!
Hope these work if u need more ideas on
some exersizes then just write a reply and
ill try to check every so often to see how
ur comming! U may not trust me b/c im
only 14 but like I said ive had to do all
these atleast 4 different times at
physical therapy in my life!!!!! I hope u
believe me and try some it could make a
difference!! :d
