Anterolateral Impingement – How do I fix this?

Posted on Posted in Home Workouts

So, I’ve had an ankle injury for the last 3 years, from an intense football match I played.

I’ve had numerous physio sessions, ankle injections and other rehab techniques. I’ve had about 8 months out from playing any sports, then went back to play, and played it again! After an MRI scan, I found that I have something called:¬†Anterolateral Ankle Impingement.

What this means is that when I first injured my ankle, I had sprained it quite badly to the extent of damaging some ligaments around my right ankle, and during the healing process, the scar tissue that had formed just ‘settled’ near the ankle joint. So when I move my foot in certain positions, it tries to stretch that scar tissue, causing a bit of pain.

How do I fix this?

There are several things you could do to fix an injury like this. It takes a lot of time, and does not necessarily mean it will be 100% brand new, but should bring back enough strength and flexibility to make it seem new.

First, you need to have physiotherapy sessions for the therapist to break down the scar tissue that has built up around the joint. They can do this in various ways, but the way I had it done on me was to simply press hard with the thumb into the damaged area and rub it, to force break down of scar tissue. This is very painful – depending on the extent of the injury.

Then there are other strengthening exercises you can do:

  • Increase blood flow to the feet – cardio exercises
  • Single leg squats
  • Calf raises
  • Bosu ball squats
  • Stand on one leg on the bosu ball to aid in balance
  • Single leg tip toes
  • Drag your foot sideways on the floor when sitting down

I’ve been doing all of these and the pain has reduced by 80%! I’m going to keep it up and hopefully become pain free within the next few months!

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    By: Umer’s Fitness

    I am an avid gym enthusiast, with a passion for everything health, nutrition and fitness. I have done a lot of training, diet plans and workouts/classes over the last few years. I do a lot of research and find out what makes the human body work and turn that into results. I use that to inspire people to achieve their goals and live a healthy lifestyle.

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