u/Acceptable_Exam422

hey, looking for advice from anyone with similar experience or a physio/rehab background.

about a year ago, i fractured both the lateral and medial malleolus in my left ankle, plus the 2nd and 3rd metatarsals in my right foot. i had surgery on the left and still have two screws.

my biggest issue is still limited dorsiflexion on the left.

i spent around 3 months mostly in bed after surgery, and unfortunately didn’t get much guidance regarding physio/rehab. i lost a lot of muscle in both legs and feel like i never fully regained my previous strength or mobility.

i’m currently working on:

• knee-to-wall mobility
• calf/achilles strength + rom
• lateral step-downs
• quad/glute strengthening
• single-leg control/balance

the main concern is that i still have around a 5 cm difference between my legs on the knee-to-wall test.

i also sometimes get aching in my left leg/knee. i’m wondering if this could be from calf weakness, altered ankle mechanics, compensation, early heel rise/pronation, etc.

there’s also still a large difference in muscle size between my legs. recently i noticed that the outside of my left ankle/lower leg looks more prominent than the other side. it isn’t painful or tender, so i’m wondering if it could simply be muscular compensation.

my questions:

1. is this amount of dorsiflexion restriction unusually large one year after surgery?
2. can mobility still improve significantly this far out?
3. does the muscle asymmetry/outside-leg prominence sound like possible compensation, or should i get it checked?
4. am i focusing on the right things with mobility + progressive calf/quad/glute strengthening?

any advice from people who’ve had similar fractures or work in rehab would be really appreciated.

tldr: 1 year after a left bimalleolar fracture + right metatarsal fractures, i still have ~5 cm less dorsiflexion on the left, significant muscle loss/asymmetry, and occasional leg/knee aching. i’m doing mobility and progressive strengthening. is this normal, and what should i focus on now?

hey everyone, i’m hoping to get some advice from people who have been through something similar, or anyone with a physio/rehab background.

about exactly one year ago, i fractured both the lateral and medial malleolus in my left ankle. i also fractured the 2nd and 3rd metatarsals in my right foot. i had surgery on the left side, and i currently have two screws there. there was also a pin/wire on the right side, but that was removed without another surgery about a month after the operation.

the biggest issue i’m still dealing with is limited dorsiflexion on the left.

after surgery i spent roughly 3 months mostly in bed, and unfortunately my doctor didn’t put much emphasis on physiotherapy/rehab afterward. as a result, i lost quite a lot of muscle in both legs and i feel like i never properly rebuilt the strength and mobility i had before.

i’ve been trying to work on this myself, especially my calves and achilles on the left side. i’m currently doing things like:

• knee-to-wall ankle mobility
• lateral step-downs
• bent-knee calf isometrics
• calf strengthening through gradually increasing rom
• glute strengthening
• quad strengthening

i’m trying to be patient and slowly retrain the calf to work through its full range in a controlled way.

one thing that concerns me is the difference in dorsiflexion between my legs. during the knee-to-wall test, there’s currently around a 10 cm difference between the two sides.

i sometimes also get an aching sensation throughout the left leg. i’ve been wondering whether this could be related to the altered ankle mechanics, calf weakness, or compensation higher up the chain.

i’m also wondering if my achilles/calf being relatively tight is contributing to the reduced dorsiflexion. because of the limited dorsiflexion, i feel like i may have developed things like early heel rise and altered pronation. i’ve also wondered whether altered tibial rotation could be contributing to occasional knee pain.

visually, i can still see quite a big difference in muscle size between my legs. there are also a few small areas where the muscle looks almost indented compared with the other leg, like little dimples where there’s less muscle underneath.

another thing i noticed recently: on the outside of my left ankle/lower leg, there seems to be more muscle prominence/swelling than on the other side. the surgery was on the inside of the left ankle, where the screws are. there’s no real pain or tenderness when i touch the prominent area, so i’m wondering if it could simply be a muscle that has become more developed because it’s compensating and doing more work than on the other side.

still, seeing the asymmetry made me a little worried.

at this point, my understanding is that i should mainly be focusing on:

• restoring ankle mobility
• gradually improving calf/achilles flexibility
• rebuilding calf strength through the available rom
• improving single-leg control and balance
• rebuilding quad and glute strength
• gradually getting back to normal movement patterns

but i’m not sure if i’m missing something important.

so for anyone who has experience with ankle fracture rehab, physiotherapy, or similar injuries:

does this sound like a reasonable stage of recovery one year after this kind of injury?

is a ~10 cm knee-to-wall difference something that can still improve significantly at this point, or is that considered unusually large this far out from surgery?

and regarding the muscle asymmetry and the increased prominence on the outside of the left ankle/lower leg: does that sound like a possible compensation/adaptation, or would you consider that something worth getting checked in person?

i’d really appreciate any advice on what i should focus on at this stage, what i might be doing wrong, and whether there are any red flags i shouldn’t ignore.

tldr: one year after a left bimalleolar ankle fracture + right 2nd/3rd metatarsal fractures, i still have significant left ankle dorsiflexion restriction (~10 cm difference on knee-to-wall), major calf/muscle asymmetry and occasional leg/knee aching. i’m doing mobility, calf, quad and glute work and trying to rebuild calf rom slowly. does this sound normal for this stage, and what should i focus on now?

hey everyone, i’m hoping to get some advice from people who have been through something similar, or anyone with a physio/rehab background.

about exactly one year ago, i fractured both the lateral and medial malleolus in my left ankle. i also fractured the 2nd and 3rd metatarsals in my right foot. i had surgery on the left side, and i currently have two screws there. there was also a pin/wire on the right side, but that was removed without another surgery about a month after the operation.

the biggest issue i’m still dealing with is limited dorsiflexion on the left.

after surgery i spent roughly 3 months mostly in bed, and unfortunately my doctor didn’t put much emphasis on physiotherapy/rehab afterward. as a result, i lost quite a lot of muscle in both legs and i feel like i never properly rebuilt the strength and mobility i had before.

i’ve been trying to work on this myself, especially my calves and achilles on the left side. i’m currently doing things like:

• knee-to-wall ankle mobility
• lateral step-downs
• bent-knee calf isometrics
• calf strengthening through gradually increasing rom
• glute strengthening
• quad strengthening

i’m trying to be patient and slowly retrain the calf to work through its full range in a controlled way.

one thing that concerns me is the difference in dorsiflexion between my legs. during the knee-to-wall test, there’s currently around a 10 cm difference between the two sides.

i sometimes also get an aching sensation throughout the left leg. i’ve been wondering whether this could be related to the altered ankle mechanics, calf weakness, or compensation higher up the chain.

i’m also wondering if my achilles/calf being relatively tight is contributing to the reduced dorsiflexion. because of the limited dorsiflexion, i feel like i may have developed things like early heel rise and altered pronation. i’ve also wondered whether altered tibial rotation could be contributing to occasional knee pain.

visually, i can still see quite a big difference in muscle size between my legs. there are also a few small areas where the muscle looks almost indented compared with the other leg, like little dimples where there’s less muscle underneath.

another thing i noticed recently: on the outside of my left ankle/lower leg, there seems to be more muscle prominence/swelling than on the other side. the surgery was on the inside of the left ankle, where the screws are. there’s no real pain or tenderness when i touch the prominent area, so i’m wondering if it could simply be a muscle that has become more developed because it’s compensating and doing more work than on the other side.

still, seeing the asymmetry made me a little worried.

at this point, my understanding is that i should mainly be focusing on:

• restoring ankle mobility
• gradually improving calf/achilles flexibility
• rebuilding calf strength through the available rom
• improving single-leg control and balance
• rebuilding quad and glute strength
• gradually getting back to normal movement patterns

but i’m not sure if i’m missing something important.

so for anyone who has experience with ankle fracture rehab, physiotherapy, or similar injuries:

does this sound like a reasonable stage of recovery one year after this kind of injury?

is a ~10 cm knee-to-wall difference something that can still improve significantly at this point, or is that considered unusually large this far out from surgery?

and regarding the muscle asymmetry and the increased prominence on the outside of the left ankle/lower leg: does that sound like a possible compensation/adaptation, or would you consider that something worth getting checked in person?

i’d really appreciate any advice on what i should focus on at this stage, what i might be doing wrong, and whether there are any red flags i shouldn’t ignore.

tldr: one year after a left bimalleolar ankle fracture + right 2nd/3rd metatarsal fractures, i still have significant left ankle dorsiflexion restriction (~10 cm difference on knee-to-wall), major calf/muscle asymmetry and occasional leg/knee aching. i’m doing mobility, calf, quad and glute work and trying to rebuild calf rom slowly. does this sound normal for this stage, and what should i focus on now?

hey, looking for advice from anyone with similar experience or a physio/rehab background.

about a year ago, i fractured both the lateral and medial malleolus in my left ankle, plus the 2nd and 3rd metatarsals in my right foot. i had surgery on the left and still have two screws.

my biggest issue is still limited dorsiflexion on the left.

i spent around 3 months mostly in bed after surgery, and unfortunately didn’t get much guidance regarding physio/rehab. i lost a lot of muscle in both legs and feel like i never fully regained my previous strength or mobility.

i’m currently working on:

• knee-to-wall mobility
• calf/achilles strength + rom
• lateral step-downs
• quad/glute strengthening
• single-leg control/balance

the main concern is that i still have around a 5 cm difference between my legs on the knee-to-wall test.

i also sometimes get aching in my left leg/knee. i’m wondering if this could be from calf weakness, altered ankle mechanics, compensation, early heel rise/pronation, etc.

there’s also still a large difference in muscle size between my legs. recently i noticed that the outside of my left ankle/lower leg looks more prominent than the other side. it isn’t painful or tender, so i’m wondering if it could simply be muscular compensation.

my questions:

1. is this amount of dorsiflexion restriction unusually large one year after surgery?
2. can mobility still improve significantly this far out?
3. does the muscle asymmetry/outside-leg prominence sound like possible compensation, or should i get it checked?
4. am i focusing on the right things with mobility + progressive calf/quad/glute strengthening?

any advice from people who’ve had similar fractures or work in rehab would be really appreciated.

tldr: 1 year after a left bimalleolar fracture + right metatarsal fractures, i still have ~5 cm less dorsiflexion on the left, significant muscle loss/asymmetry, and occasional leg/knee aching. i’m doing mobility and progressive strengthening. is this normal, and what should i focus on now?

backlit mumkunse kablosuz ucuz bisey istiyom tek sart backlit olması masa lambam yok yazarken telefon feneri aciyorum. oneri lutfen. cok pahalı kacamam keske aula alabilsem ama hayat sartlari...

ikinci el de alabilirim piyasasi varsa

yanlıs yaptılar kararı cuma acıklasalar herkesin eli kolu baglanirdi. hareketlenmeyle ilgili dusunceleriniz ne? bugun alim yapacaklar var mi aramizda?

bayram suresince bist ne olur sizce?

bir türlü karar veremedim :( benim durumumda hangi laptop alınmalı?

kullanım:
- orta seviye ml + yazılım
- ara sıra oyun
- uzun ömürlü olsun

kesin olsun dediklerim:
rtx 5070
32 gb ram
1 tb ssd

baktığım modeller:
game garaj slayer r9t-5070 v2
ryzen 9 8945hx / 32 gb / 1 tb / rtx 5070 → 81k

game garaj slayer x7t-5070
i7 14650hx / 16 gb / 500 gb / rtx 5070 → 62k (ram upgrade gerekecek)

game garaj x7t-5060
i7 14650hx / 16 gb / rtx 5060 → 54k (ram upgrade gerekecek)

hp omen 16
ryzen ai 9 365 / 32 gb / 2 tb / rtx 5070 → (fiyat biraz daha yüksek ama daha “marka” güveni var)

şu an kafamı en çok karıştıran şeyler:
- game garaj fiyat/performans çok iyi ama servis + güven konusu kafamda soru işareti
- lenovo legion gibi modellere kayıyorum ama aynı donanım çok daha pahalı oluyor

işlemci konusunda da net değilim:
- ryzen 9 gerçekten gerekli mi?
- yoksa i7 14650hx gibi bir işlemci ml + günlük kullanım için yeterli mi?

bu bütçelerde siz olsanız ne alırdınız? ya da direkt “şunu alma, şunu al” dediğiniz net bir öneri var mı?
özellikle game garaj kullanan varsa:
- - ısınma / fan sesi
servis deneyimi
- driver / stabilite
- menteşe vs
tecrübelerini duymak isterim.