rehab exercises

[MONSTAFACE]

whats up everybody. i did some research, but i know people here have rehabbed themselves before so i would rather ask you guys.

i have done some rehab type of work on my own before but it was a complete different type of thing.


i wanted to know if anyone has suggestions for rehab excercises for the ankle and foot. even if you know a few for the shoulders you can throw them in.


i have been stretching my shoulder and just doing a MP movement with no weight to rehab that and it seems to be working but i dont want to hop eon push ups just yet.

also i have been thinking about getting one of those stretchy bands and doing some range of motion work with the ankle.


i plan on doing that stuff, but if anyone else has suggestions please let me know. i feel better and better slowely but surely but i want to heal everything up the right way

[hrdgain81]

I've had sever ankle injuries over the years monsta, but they were sprains and hairline fractures, so i dont know if what worked for me will work for you.

A few things that I was given to do, band work from different angles, almost like calf presses.

the roatation board, it was a half circle on the bottom, I would stand on it and shift my wieght on my ankle in a clockwise, then counter clockwise motion (if that makes sense).

slide mat work, where you would be on a friction control mat, and you would slide back and forth from right to left.

I hope some of this helps, I also find that when my feet get tired and sore, putting a tennis ball on the ground, and rolling your arch back and forth over it seems to help.

[MONSTAFACE]

aight cool. thanks hrdgain. those should work. it should work. i sprained my ankle bad. and it all started from a torn ligament in my other foot. im trying to see what i can do to speed up the healing time

[john917v]

Maybe swimming? It puts less pressure on the joints when you're in water. Regardless, I hope you get better, so you can get back at it!!