anklerehab hashtag performance

Meniscus tears and arthritis don’t stand a chance! 🔥 - So many of my patients are scared when they hear they have arthritis or meniscus tears. And understandably so…. - Seemingly scary diagnosis. No real explanation of a path forward (you know, lazy medicine these days) 😤 - But what it should really mean is that it’s time to put in the work. Time to improve your mobility, stability, and strength!! 🤩 - And that’s exactly what this move does! - So give this one a shot and tell me how it feels! 🥳 - As always, if this move causes you pain, decrease the range of movement. If pain persists, stop the exercise! 🤗 - - - - - #kneepain #brooklyn #planterfaciitis #plantarfascia #footpainrelief #painrelief #physicaltherapy #physicaltherapist #nervepain #injuryprevention #footpain #healthylifestyle #anklesprain #anklerehab #anklepain #ankleinjury #movement #movewell - All content on this page demonstrates exercise ideas not intended to serve as medical or clinical advice ❤️🤗

What is High Ankle Sprain? Syndesmosis Injury - Diagnosis to Recovery . A high #anklesprain (syndesmosis injury) isn't your typical ankle twist - it's a complex injury affecting the strong ligaments that connect your tibia and fibula above your ankle. While traditional ankle sprains heal relatively quickly, these injuries can require special attention + often longer recovery times. Conservative Treatment Includes: - Initial RICE protocol (Rest, Ice, Compression, Elevation) - Protected weight-bearing w/ appropriate bracing/support - Progressive rehabilitation focusing on: Controlled ankle mobility, Strength training, Balance/proprioception exercises, Sport-specific training . Surgical Intervention is sometimes needed (w/ progressive pain or instability). Modern, minimally-invasive repair technique benefits include: - Earlier weight-bearing - More natural joint motion - Reduced need for hardware removal - Faster return to sports 📊 Research shows that proper #anklerehab after either conservative or surgical treatment is crucial for optimal outcomes. Modern repair techniques can cut recovery time nearly in half vs more traditional screw fixation. Whether treated surgically or non-surgically, patience and proper progression through rehabilitation phases are essential. Working with experienced healthcare providers who understand these complex injuries can make all the difference in your recovery journey! #syndesmosisinjury #anklesurgery . 👇 SHARE your #AnkleInjury experience and tips . . . 🎥 doctorrandall - ankle instability, Arthrex Syndesmosis TightRope XP Implant System

Knee arthritis or meniscus tears don’t have to rule your life!! 👊 - With issues like meniscus tears, arthritis, bursitis, etc., range of motion MUST be retained and worked on within the joint and surrounding structures 🦵 - It may seem counterintuitive, but I promise you, the more pain-free/tolerable range and supportive activation you give the knee, the better the knee will respond! 🙌 - And that’s where this move comes in 🤩 - This move focuses on joint mobility and flexibility at the hip and knee with stability at the ankle. It’s SUCH a great one and whether you have issues or not, you should try this! - These muscles and mobilizations are VERY important in providing stability and offloading pressure to your knee. This move is GOLD and can potentially provide tons of relief!!! 🏆 - So give this one a shot and tell me how it feels! 🥳 - As always, if this move causes you pain, decrease the range of movement. If pain persists, stop the exercise! 🤗 - - - - - #kneepain #brooklyn #planterfaciitis #plantarfascia #footpainrelief #painrelief #physicaltherapy #physicaltherapist #nervepain #injuryprevention #footpain #healthylifestyle #anklesprain #anklerehab #anklepain #ankleinjury #movement #movewell - All content on this page demonstrates exercise ideas not intended to serve as medical or clinical advice ❤️🤗

Let’s talk about navigating “the boot.”⁣ ⁣ 📌Using a CAM boot aka CAM walker aka moonboot is often an effective way to introduce some weight bearing or completely protect the foot/ankle after something like a surgery, broken bone, or other injury that limits someone’s ability to stand.⁣ ⁣ These boots are great at what they’re built to do (immobilizing the foot and ankle.)⁣ They’re often necessary for fractures, after surgery, or even severe injuries (even sprains).⁣ ⁣ They may be paired with other weightbearing precautions and things like crutches, or used alone.⁣ ⁣ While monitoring of ALL the joints in the foot has historically been a bit challenging, immobilizing the ankle and reducing pressure to the foot by offering a rocker/thick outer sole is quite effective at offloading the bones.⁣ ⁣ But that’s not to say there aren’t some common issues that can occur which is exactly why I ALWAYS recommend getting assessed by a PT as soon as you’re cleared to!!⁣ ⁣ Something as simple as education can go a long way.⁣ ⁣ 📌THINGS TO WATCH FOR: Walking speed changes, hip/knee mechanics, foot/ankle mobility, and above all: bone/ tendon loading are ALL affected while in the boot.⁣ ⁣ ‼️These are heavy hitters to address to get back to running or activity!⁣ ⁣ I’ll help patients “wean” from the boot with a plan, knowing what adverse effects to watch for, what they should/shouldn’t be feeling, and why it matters even if NO exercises or stretches are on the menu.⁣ ⁣ I’ve seen people VERY stiff after these, and I’ve seen people not stiff at all. Some after months. Some after days. Everyone is different. Which is why an assessment is important.⁣ ⁣ 📌HIP & BACK PAIN:⁣ Using devices like the “even up” (or just an extra thick soled opposite shoe to even out the legs) can absolutely help with hip and back complaints!⁣ ⁣ If you plan on walking, running, or playing sports, these are imperative to address to get back to normal function.⁣ ⁣ You may not need a lot of PT! But the right plan can go a long way, and a PT can help.⁣ ⁣ have you ever seen or had to use one of these? . . . #anklesurgery #brokenankle #anklesprain #physicaltherapy #plantarfasciitis #anklerehab #achillestendon

I’ve been adding this in my warm up 1-2 times a week lately. Started at 2:00 minutes and I keep making the time longer each session. I do continuous pogo hops the entire time and try to hit as many random types of jumps and foot positions as possible. Switching the type of jump every 15-20 seconds, focusing on spending as little time on the ground as possible and never letting the heals touch the ground. This feels even better shoeless if you’re able to do so. It’s a great warm up and I feel like it does a good job keeping the feet and ankles strong in various ways they might be challenged. #foothealth #anklerehab #anklesprain #athleticexercises #functionalfitness