erica on Warpcast

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https://opensea.io/collection/fitness-8

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erica pfp

ankle recovery day today 🦶 since I sprained it ~4 weeks ago it’s healed okay but with a significant amount of scar tissue that’s really affecting mobility i have to massage it frequently to reduce the tightness, anyone gone through rehab or PT post ligament tear and have some advice for ankle mobility and stability? most of the tightness is in the point position (pictured)

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erica pfp

week 5 💪💪💪💪 ——— week 4 💪💪💪 week 3 💪💪 week 2 💪💪💪 week 1 💪💪💪 also did glutes today*

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zilla pfp

Please don’t climb/jump any more fences. Lol.

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ihawaii.eth pfp

i sprained my left ankle while back and it took me 90 days to run again… take it easy is the best way to heal🥲

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bradq pfp

In college I had access to the best big time athletics training and PT. The guy was old school. You sprain your ankle. You mix a bucket of 3/4 ice and 1/4 cold water--a slush. You tape your toes with masking tape (because it hurts to go so cold). You put foot in for 10-12 minutes. You take it out and immediately do some light stretching on board below....each side slowly until it hurts then stop immediately. 2-3 times a day. AMAZING what it did for athletes to get back to their sport. But! we did right after and we would be back in a few days. And we generally didn't have ligament tears thought I suspect he would do the same thing. So, ligament and a month later, I don't know sharing for you to decide, but if were me, I'd try it, can't hurt. I've told friends and they are amazed.

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0xdesigner pfp

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Camila 🫂 pfp

I had something serious many years ago. I had to immobilize it for a while. After that, the physiotherapist told me to put my foot in warm water and do slow mobility exercises it helps the musculature to relax while regaining mobility. But don’t over do it. Otherwise you can have pain later.

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rose🎩🔮🍖 pfp

rose🎩🔮🍖

I practice yoga and this has never happened to me. I wish you to get well soon. The exercises you do are wonderful and will increase the strength of your legs.🫶

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Chic Bangs pfp

functional range conditioning will help you a lot with ankle flexion and cecily is a phenomenal instructor this practice is so good for mobilizing and strengthening https://youtu.be/jVrj1zfSYV0?si=Krsd6hB6UK6PQmk0

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shazow pfp

Broke my ankle and tore a ligament last summer. Highly recommend balancing focused exercises, increase in difficulty as you get better (upper body complexity while balancing on the ankle, or vary the surface, etc). Balancing seems to do the most for me in terms of increasing ligament strength. Also my physio does this physical vibration therapy thing which seems to help (kinda like a powerful little hammer banging at the region that increases the plasticity of healing or something).

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Paff pfp

yesssss, currently rehabbing my foot and ankle that recently flared up and has been sprained very badly in the past. highly recommend the PAILS / RAILS method to improve dorsiflexion https://youtu.be/Pfz4qys23Q8?si=XMBA1nvdP3N9rS59

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Jason pfp

Not from a tear, but from several bad rolled ankles that put me on crutches. Lot of it was gaining back that mobility I lost and gaining strength back in those positions. Really what it comes down to Lot of sitting in the body weight bottom squat position then building up from there

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