[Stivenslivakovishhhs]

So most of you know i twisted my ankle the way a foot should never be twisted. Well this is week five of not putting weight on my foot however since yesterday i am finding my calf muscle to be very uncomfortable because of the lack of activity. The only way to describe the pain/discomfort is like the pain you feel when your muscles are overly tired from too much exercise.

I've got my leg and foot elevated, a heating pad on my calf to relax the muscles and stop them from spasm or cramping, and the occasional ice pack going on and off my ankle/foot. Foot is not is a cast, but is securely wrapped. I'm taking 400mg of Ibuprofen with 1000mg of methocarbamol...sometimes when the discomfort gets too much i take another 400mg of Ibuprofen. So very sleepy, so i try not to take anything until bedtime so i am at least getting some sleep as I hate taking pills.

My question is... what exercise can i do to strengthen my calf muscle up again to stop the discomfort i feel when i don't have it elevated? Or any other advice any of you can give that know anything about this sort of injury.

I'm dieing to walk again but its still too uncomfortable to put pressure on my foot and ankle. 6-9 weeks of healing, i know. i'm in my fifth week and very impatient to get back on both feet again....so ya any advice or stories of experience for encouragement to get through this would be REALLY nice.

[crumoursegemo]

Go kick a soccer ball against a wall. I know it sounds silly. Turn side ways and kick the ball with the side of your foot.

Do several reps a few times a day. It makes a difference and will also help keep your muscles on the bum leg from further atrophy.

I did this after they screwed my knee and leg together and it made a big difference.

[worldofwarcraft]

Have you seen a doctor? Wrapping and supporting are good. Not sure I would use heat on it.

[Sanremogirl]

Have you seen a doctor? Wrapping and supporting are good. Not sure I would use heat on it.

I wouldn't use heat either, I would suggest she follow RICE.

Rest
Ice
Compression
Elevation

[juspimoubbodo]

no heat on the break or sprain, just icing that area. its the none broken area, my leg thats painful right now and the heat helps.

i'd do the soccer ball thing IF my foot wasn't broken. LOL

[myhackingtosh_ws]

Just make sure to flex and move it as much as possible. You don't want things to seize up!

[Pasy]

I've had similar injury b4 and was on crutches for 5 months. I understand the discomfort. Hoping you feel better soon.

General rule: Ice constricts muscles/blood vessels hence is more used to decrease swelling
Heat: expands muscles/blood vessels hence used to increase circulation to an area.

You're right with your use of ice on the injured area and heat pad on the calf

I am assuming no flexing/extension exercises are allowed unless told by your MD what you can do or limitations.
If it's allowed, am hoping you're able to release the wrapping during the night or something maybe for a few minutes or so for better circulation

exercises:

* Contract your calf muscles without flexing or moving your ankles. Do as tolerated per day.
* If you're able, get some marbles- place on a towel- pick them up with your toes then transfer it to a bowl
* Roll a tennis ball with your foot ( when tolerated)
* Move your toes up and down without flexing your ankle.

I suggest though, b4 you do any exercises, ask your MD first what you are able to do or not as i think the key element of your healing regimen now is immobilization.

[nretdjuend]

no heat on the break or sprain, just icing that area. its the none broken area, my leg thats painful right now and the heat helps.

i'd do the soccer ball thing IF my foot wasn't broken. LOL

Well, that was meant more as a suggestion for when you're more mobile, but still healing.

[Ganoshenko]

Just make sure to flex and move it as much as possible. You don't want things to seize up!

I've had similar injury b4 and was on crutches for 5 months. I understand the discomfort. Hoping you feel better soon.

General rule: Ice constricts muscles/blood vessels hence is more used to decrease swelling
Heat: expands muscles/blood vessels hence used to increase circulation to an area.

You're right with your use of ice on the injured area and heat pad on the calf

I am assuming no flexing/extension exercises are allowed unless told by your MD what you can do or limitations.
If it's allowed, am hoping you're able to release the wrapping during the night or something maybe for a few minutes or so for better circulation

exercises:

* Contract your calf muscles without flexing or moving your ankles. Do as tolerated per day.
* If you're able, get some marbles- place on a towel- pick them up with your toes then transfer it to a bowl
* Roll a tennis ball with your foot ( when tolerated)
* Move your toes up and down without flexing your ankle.

I suggest though, b4 you do any exercises, ask your MD first what you are able to do or not as i think the key element of your healing regimen now is immobilization.

thanks !! was looking for some advice like this!

Well, that was meant more as a suggestion for when you're more mobile, but still healing.

i'll do it then...and not to mention a lot of swimming. Good thing i like to swim.

[avitalporatova]

Just go for a run. Or if that does not help do cart wheels.

[Boveosteors]

Just go for a run. Or if that does not help do cart wheels.

.... i'll get right on that