PT said weakness in hips/ankles/toes - what exercises?

[jcm]

I saw a physical therapist yesterday thinking I was just getting orthotics (I'm a runner who over pronates). He discovered a lot of weakness in my hips, ankles and toes.I run 3x week and stregth train 2x, but guess i'm not getting those areas. What exercises can I start doing to improve this? I do have 8 pt appointments set up w/ him but they don't start for a few weeks and I want to get started. He said no running for a month :'(

And for Firm fans: would that "lying side" leg work in vol. 1 & 2 help w/ the hips?

 

[JamminX3]

[font size="1" color="#FF0000"]LAST EDITED ON Jun-12-02 AT 06:40PM (Est)[/font][p]jcm,

I don't know the answer to your question, but I wanted to ask you to be sure to come back and let us know what exercises he/she recommends. I'm curious to see how to strengthen the ankle/toes. I know I need to work on my ankles, but have no clue how to do this.

Good luck to you!

Robin http://www.smilies-world.de/Smilies/Smilies_klein_1/flower.gif

 

[khuynh]

[font size="1" color="#FF0000"]LAST EDITED ON Jun-12-02 AT 07:36PM (Est)[/font][p]Hi JCM:

Boy can I ever relate to your situation. Mainly because I've just recovered from something similar.

Mine was my ankle and knee. I'm in martial arts and I was thrown by a 250 pound male. He didn't quite let go when he threw me so I landed on a cement floor with my heal, his weight, my weight, and the force of being airborne.

I was taken in because it was thought I had shattered my heal. Even blacked out during the impact. It was really painful.

I had it x-rayed and it wasn't broken. But, my ligaments were torn, and my ankle joint was shoved forward and out of place. Plus when I went down ... my knee twisted and twisted pretty bad. Again, concern over a broken knee, it was twisted on the floor pretty bad.

I was out of Karate for 4 weeks and pretty bummed about it. Almost in tears.

I went to PT and did exactly what they said, down to the letter. I'll tell you ... I'm having better preformance now than I did six weeks ago before this happened.

For the ankle exercises, they had me do a few.

1.) They gave me a band that I had to tie around something on one end and the other had like a noose in it. I'd sit down on my behind on the floor with one leg straight and the other crossed over to prevent the straight leg from twisting. I'd put the band noose around my foot, mid way down. I'd pull it taut. Then I'd pull the band further away from where it was tied. I'd do 15 of them. I'd usually start with the knotted side towards the inside of my foot. Then I'd have to turn around to have the knotted side towards the outside of my foot. I'd do 15 of them the other way. I had to do them 3 x a day.

2.) They would put a board down on the floor. There was a hand towel covering the board. I'd sit in a chair with the board such that I could place my foot on it. Then I would have to use my toes to pull the towel towards me (5 pulls) and then reverse it to push the towel away from me (5 pulls). Again, 3 x a day.

Those were two for strength. It's very important that you don't let your leg move with #1, very important. Otherwise your ankle will not strengthen.

I've got knee ones but not hip or toe ones.

I know that you want to get this moving, but I'd really recommend that you wait until your PT puts you on a exercise program. It's very important that you do exactly what they say. Take the time and heal, I kid you not. If you don't you won't be running for 2 months.

Just my experiences.

Keta.

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[Debra]

Some foot exercises from my Pilates instructor:

Inch worms: while barefoot on a hard surface, 1 foot at a time, lift toes, & then use your toes to "pull" your foot forward. Do about 5 & reverse direction using toes to "push" your foot back. Don't do too many sets at first or you'll be crippled for a few days.

We also do some foot work, standing on a tennis ball next to a wall or other support. Center ball under heel & do a set of toe raises, then repeat w/ ball under arch, then under the ball of the foot. Just work with your own range of motion - it probably won't be much.

As for hips: the glutes? the hip flexors? the side? The Firm Vol 1 & 2 floorwork hits the legs more than the hips.

 

[jcm]

Thanks so much for the suggestions so far. I'll start trying them and see what feels the best. In regards to hips, I'm not really sure where. He just said weakess, and that being pregnant/giving birth can weaken this area. W/ all of the squats and lunges I do I know it's not glutes, quads or hamstrings. I was thinking too that Firm would mostly hit the outer/inner thigh than hips. My first PT appointment just got moved to Monday so that provides some relief in the anxiety department. Having only been a runner for six months, being told to stop for a month is like the kiss of death. I'm afraid all the progress will be GONE.

 

[khuynh]

jcm:

I was concerned about that too. When my injury happened, I was supposed to be promoted. I was so upset. I was afraid of two things. One was that I'd loose interest or get lazy. The second would be that I'd loose progress. So I can really relate to where you are coming from.

I've been back two weeks. The first, I was on restrictions. This week, I'm getting promoted! Matter of fact, tonight I test. So all my fears were just that, fears.

It was tough to not be hard headed and do what I wanted and not what they told me, but I've got to tell you ... I'M SO GLAD THAT I DID!

I'm much better now than ever before. Let them do your magic.

Just my humble opinion.

Keta.

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[Debra]

Consider deep water running if the PT gives the green light.

Believe me, I know how hard it is to go through a rehab. Be patient, no matter how long it takes. And find a new fitness priority that doesn't interfere w/ your rehab (e.g. upper body or core fitness).

Please let us know how your PT session goes. It sounds like your PT is describing a weak pelvic floor - can't figure out how that affects running. Anyhow may be worth digging up Firm Vol. 6 - my intro to kugels. I'm going to sound like a Pilates nut - but we do a lot of pelvic floor work in mat class.

Good luck on your recovery.

 

[khuynh]

Hey jcm?!?!?!?!

Any update? How are things going?

Keta.

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[jcm]

Hey Keta! thanks for checking. apparently the hip weakness is more specifically my gluteus minimus and gluteus medius. as far as exercises, i'm doing "bridging" and the "clam" for the hip weakness, weight shifts and thera-band work for the ankles, and moving beans with my toes to strengthen my toes (this sounds weird. i had to put beans in a shoe box and i have them under and away from me by curling my toes), and heel raises also for the ankles. when doing the briding and clam i'm also supposed to hold a transversus abdominus contraction and a kegel. it takes a lot of mental concentration! also i'm focusing on stretching the gastoc and soleus and the IT band in my left hip.

i still can't do any kind of weight bearing cardio which is frustrating, but all these exercises are taking up time! i've had 3 physical therapy appointments and there are five to go. yesterday he began taking measurements for orthotics.

gotta run right now, but if anyone wants further information on the exercises or stretching i'll be happy to share when i've got more time.