Hi, I am having sprain in both my ankles since last 5 months.....I was not taking any treatment. From last month the pain has aggrevated and now I have started taking cold pack and also using crepe bandage. Please suggest me what else i can do at home without any modality. (I having planter fasciitis and flat foot)
Dude check stability and strength in your ankles (of course) but look further up the kinetic chain to make sure your knee and hip stability is adequate- this will let you know if your (whole) situation is ankle related or if you need work elsewhere to ensure you are not overloading your ankles. your flat feet may be a big part of the situation but it may not. also check your calf length if you have plantarF.
The worst thing in flat foot is the muscular imbalance. it will start from your leg muscles (same side) and end up in neck muscle imbalance (opposite side). i saw a case with this type.he has nodding of his head often on one side after a long run he was found to have severe flat foot and he got all the muscles released stretched and strenghtened that nodding has stopped
Make sure you consult any physio near by
you can also have some modification in your shoes raise a gradual edge with soft pad in the centre of your arch in the shoes it is advisable but consult with physio nearby and modify correctly
i agree, your ankle need exercise therapy and rehabilitation exercises to do not other 'therapeutic' exercises. Look here for more info on what kind of exercises you can do
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