I had ankle surgery and I am non-weight bearing for six weeks. I got a knee scooter and I have a 4 inch step outside my front door. How can I move my scooter up and down the step safely? Standing or sitting? Or should I buy a rubber ramp?

Shared this with r/footfunction a few weeks ago but thought this would be useful here. Not a PT and this is more for folks who keep getting minor ankle sprains. If you have an acute ankle injury, you should go see a orthopedic doctor or physiotherapist.

I hurt my ankle badly 15 years ago and it never fully healed. And ever since then, I'd tweak my ankle once or twice a year like clockwork, mostly when trail running or rucking or walking on an uneven surface. Been to PT multiple times but it was hard for me to stick with a rehab program.

What causes chronic ankle sprains?

Once you sprain an ankle badly, the ligaments around get looser/weaker and the nerves around the joint get poorer at sensing its current position. So when your foot lands weird, your body is unable to react subconsciously and you roll it again.

My program/protocol

Single-leg kinetic chain strength

The most important thing I learned is that ankles don't stabilize themselves in isolation. Your glute and knee are upstream and if they're not strong, all the work in stabilizing goes to your ankles. You need to ensure this foundation is strong. Complementing a balanced strength training routine, I found these exercises to be effective for me:

1. Weighted calf raises
2. Single-leg RDLs (unweighted -> add weight)
3. Forward step-downs from a 6-12" box, ensuring the eccentric aka lowering phase is controlled
4. Tibialis raise
5. Glute bridges
6. Banded monster walks

Proprioception

The next component is proprioception, aka your body's internal GPS. Your nervous system needs to learn how to react fast enough to prevent rolls. Exercises that were good for training this:

1. Single leg balance with head turns
2. Single leg balance with head turns on a half bosu ball or uneven surface

Controlled plyometrics

This part teaches your ankles how to absorb impact. Example exercise:

1. Lateral & forward hops with stick, need to ensure you can effectively stop and balance

Mobility (YMMV)

This wasn't a particular limiter for me, even with my bad ankle. But I know that this might be an issue for you. To increase your ROM, some exercises include:

1. Banded ankle dorsiflexion mobilization
2. Wall ankle stretches

Hope this is helpful! I'm still experiencing my ankle clicking or locking up occasionally but I've effectively stopped the same injury pattern. Every gym session, I try to do a handful of these exercises as preventative work as part of my warm up or cool down.

I sprained my ankle this past January 28. My dorsiflexion (putting my toes up) and driving my knee forward is still restricted despite doing rehab. Saw orthopedic doctor, he didn’t order MRI and he referred me to PT (but PT wasn’t helpful. He constantly had me do 5 minute stretches in the clinic then a massage at the end. So he wasn’t helpful.)

I budged him to give me the home exercise programs. Hasn’t been improving, more of a plateau now.

I asked my family doctor to refer me to another PT. I’m still waiting for it to get approved.

What should I do guys? I’m so frustrated to not be able to run yet.

I'm looking to get some advice and possibly some ideas on what I could mention at my upcoming ortho appointment? Not even sure if this is within the realm of Orthotics/Prosthetics, but I'm feeling like I'm running out of ideas and things that could help.

I have chronic ankle, foot, calf, shin, and leg fatigue/pain that significantly affects my daily function and activity tolerance. My symptoms are worse with walking (mainly longer/faster walks), stairs, uneven terrain, prolonged standing, running, jumping, hiking, and sports/activity. My right side is consistently worse and often feels unstable, heavy, and fatigued, especially with prolonged walking.

I feel like I lack a strong push off/toe off, and my double support time on my Apple Watch has been consistently around 30% since I was 16 (I'm 21 now). I've had these symptoms since around age 14. My gait has been described by others as "slow", "loud", and "careful". I have a mild overpronation on both feet. I have also been known to "trip over air" and "fall up the stairs".

My ankle dorsiflexion has decreased despite PT and stretching, and I played two years of JUCO softball where I weight trained and did work with athletic trainers, and my gait and endurance stayed the same or slightly decreased despite this.

I try to stay active and have completed several rounds of PT, strengthening/weight training, athletics, OTC orthotics, stretching, and OTC bracing, I continue to have recurrent ankle instability, frequent fatigue with walking, and pain during or after activity. I walk with a slower/cautious gait pattern and feel like my calves and upper legs are constantly working to stabilize each step.

I am hypermobile (5/9 beighton), and have a right ankle CAIT of 8/30. My doctors don't seem to take this into account and just keep pushing for more PT and stretching, which has not helped. The hypermobility diagnosis is recent, and I haven't seen ortho since before the diagnosis.

Right now, I am wearing superfeet in my shoes, never go barefoot, have hokas that were fit by a store, and wear ankle compression sleeves and a ASO brace on my right side. Walking still feels inefficient/exhausting, my ankle hurts on push off and even just walking, and my calves and gastrocnemius are still super tight. It feels like I'm using my calves and gastrocs to guard/stabilize my gait.

Functionally, this has significantly limited my ability to comfortably run, hike, jump, walk long distances, tolerate uneven terrain, or participate fully in sports and recreational activities. Routine daily activities such as walking to class, stairs, standing at work, and longer outings all increase pain and fatigue, and it is starting to affect my mental health.

I live close to Cornerstone (about 15 minutes away), and I want nothing more than to be able to hike, run, jump, and go for walks without fatigue and pain. Is it worth asking ortho for a referral to be evaluated by an orthotist? Or would another specialist be worth asking for? I'm currently on a waitlist for PT.

I got a CAM boot yesterday and am still getting a feel for maneuvering in it. I feel like I’m smacking my foot on the ground.

Do you have any suggested videos or diagrams for walking in it?

Hi everyone, I’m feeling incredibly indecisive and could use some outside perspective on a medical/logistical dilemma.

I had a foot injury about 9 weeks ago, grade 2 ATFL sprain and bone marrow oedema so it's still in recovery, though much better compared to first month. Especially bone oedema is gonna take long time. I recently saw my orthopedist, and he told me I would benefit from physical therapy sooner than later (my plan was to start in August). The problem is the NHS wait time for physio in my area (London) is 6 weeks.

My mum’s cousin lives in Germany and is a professional physio. She did a quick video assessment and offered to treat me for free in her clinic, said she can book me for 6 sessions. She has an ultrasound machine at home and would do manual therapy at home, I'd get intensive manual therapy/strengthening for 6 consecutive days if I travel there. I can mostly work from home but the expenses would come about £250 together with a nice gift for her and lost work etc, which is still cheaper than private physio in London**.**

I am not in a lot of pain, just a weak, bit swollen and stiff ankle now and so bored to get back to my life at this point. I wonder if it's worth going to Germany for 6 sessions - everyday for 30 mins, she said it'll be combination of massage, stretch, cold water etc to increase circulation basically? How much difference it'd make - of course not expecting miracles but if it helps a lot and I can continue exercises when I'm back, then NHS could supplement it after a few weeks.

Would appreciate any thoughts, as I'm so tired of trying to figure this out!

Not sure where else to ask this but about 2 weeks ago I badly sprained my ankle doing something pretty mundane. I kind of naturally have loose joints (my shoulders sublux constantly) and my ankles naturally have the tendon roll over more than most people. When I twisted my ankle, I instantly heard a pop and could not bear wear without my peroneal tendons rolling over my ankle bone and getting stuck (subluxing) and my ankle was very unstable. The pain stopped after about 2 days. The instability and subluxation continued (couldn’t walk even in CAM boot) for about a week and now my ankle just feels tight, no longer unstable, and I can finally bear weight and walk a little (2 weeks in). I haven’t experienced subluxation in about 5 days (albeit I only really started walking today). I went to an orthopedic surgeon that said I will need a pretty invasive surgery to get my peroneal retinaculum repaired and booked me for surgery the following week, however, I haven’t experienced the subluxing in a few days. I have an MRI a few days before my surgery so I’m not sure if the retinaculum is torn. Basically I want to hear if anyone has had a similar experience and recovered without surgery or if others have gotten the surgery and their experience. Thank you in advance!!

Hello I am a 23 year old woman looking for advice,
back in November I was playing soccer and on the last game of the season my ankle went horizontal and then it felt like a crack or more like an elastic band snap and then putting weight on in was unbearable. For weeks i was just limping and then i could walk normally but the pain was slightly still there. I was fine the majority of the time since about a few months ago except for soreness sometimes but Thursday I must’ve maybe walked too much because it was so sore I was limping again. Im supposed to restart soccer soon but im afraid I wont be able to run and actually play like I used to. For reference I am 5”8, is it too late to go for an xray or should I do physio? Any input or advice would be appreciated thank you.

For context, I have sprained my right ankle 2 times and left ankle 1 time in a span of almost a year. The pain and tightness from the ankle area is still there until now in both left and right foot. It has been unstable since then and I even sprained it even when I'm only walking. I have tried physical therapy exercises from YouTube and my mobility improved a bit but the pain and tightness doesn't seem to reduce. Should I go to an physical therapist or an orthopedist first for my situation?

7 weeks ago i got my foot stuck in mud and had to pull and twist to get it out. ever since then the outside of my ankle above and around the ankle bone has been really sore. Was only painful to walk on it in the morning as it was stiff but now every step has pain especially if i try to invert my ankle. I’m a plumber and sit on my ankles a lot making repairs and it has only made it worse. could this be more than a sprain? i have a 1 week vacation coming up so hopefully that gives it time to heal.

It's been 3 weeks since my ligament tear injury. Ofcourse wasn't able to walk because of the pain, stiffness and swelling.

Just had started to use my leg a little for the past 4 days. Was not able to walk properly or stand because my mind and body was not trusting the leg at all. Fear barrier.

But like they say, the best way to strengthen an injured and healing part of the body is to slowly mobilize it. That's what I did.

Put on my fav anime, kept my mind busy and started randomly walking in the house. Even before I knew it I was properly walking and now I can even march.

My foot, ankle feels great. There is reactive swelling which apparently happens for a few more weeks. It might come and go. But no pain or major stiffness.

I am so happy hahaha. Feel like a kid who learnt to walk 😂

But yeah people, anybody who is going through a ligament injury, please visit the doctor and take your time. Rest plenty. ICE your leg plenty and keep it elevated as much as you can.

Wait for 1-3 weeks and then steadily start using the leg around the house but with crêpe bandage. You will get used to it. You might have reactive swelling after that but resting fixes it. Just ice it now and then.

The best way to bring back the mobility and strengthen your confidence and ankle is to just freaking use it. Helps fasten your healing.

Take care. It's gonna be fine

Hi guys

This post is a mix of vent and advice and desperation... It's been 10 weeks since my ankle injury - a grade 2 sprained ankle. Probably the worst pain of my life so far... Anyway.

I would just like some advice or someone with similar experience....

So it's been 10 weeks and it still hurts after a certain angle of movement, I can't move it smoothly and fully, it's still a bit swollen, the bone is still sensitive even if the shoe is touching it.

Bit of context:

March 7: I fell playing padel. Went straight to the hospital, where they made an x-ray ( they said it's not broken ) they put me in a splint for 10 days. And told me not to put my weight on it, walk as less possible and only with walking sticks. 10 days later they told me to cut the cast off, and be back to normal.

Well obviously I couldn't. I still had to use walking sticks. I was in pain, my foot wasn't moving. And it was so swollen and purple.

On the 15th day I went back to the traumatología for the advised check up- it was very painful as she was checking and moving it around. Still swollen and everything.....

The doctor sent me to get an MRI - which I attended on day 17 after the injury. 2 days later got the results stating grade 2 sprained ankle. I got 20 sessions of magnetic therapy+ fisio.

Here is when the story goes downhill a bit. I couldn't start the rehab for 2 more weeks because of a travel that had to be done due to family stuff. The doctor said it is what it is, go but always use the walking sticks, ice it rest it as much possible. I tried. my best but obviously I wasn't a relaxing 2 weeks...

Anyway fast forward this 2 weeks of travel

There I was now roughly 5 weeks after the injury, still in pain, still swollen starting with magnetic therapy slowly loosing the walking sticks finally on short distances.

I got 5 sessions, it was okay, maybe a bit of improvement it was less swollen. Then they started with easy excercises... I lasted 3 sessions of that, then my ankle got worse almost as bad as it was before the week of magnetic therapy. Since then I only received magnetic therapy, 14 more sessionS - no excercises.

After the 20 session was done I went back to the traumatologist, she checked me, at this point it's still a bit swollen, can't move it until a certain angle and forcing it hurts. The bone and around the bone is still sensitive to touch and push. So she gave me another 20 sessions....

And here I am today on the 3rd day of the 2nd round of sessions. Still a bit swollen, but now I am able to walk on a flat and stable surface and if the shoe is not touching the bone. Stairs I can't take without pain.

It slowly improving, I am able to move it around more but still nothing compared to how it should be. After a certain angle to every direction it hurts, I have this pulling sensation , pretty sharp pain.

The traumatologist, the fisio guy , hell even chat gpt is telling me that it takes long time to heal, and that it's kind of normal that I still haven't recovered ..... time and patience..... But I'm running low on those after the past 10 weeks. I don't know .... Is it really normal that I still haven't recovered not even until the point to walk comfortably?

Anyone maybe with similar situation like this? Any advice? Anything.....

Thank you!

I sprained my ankle for the first time in my life playing soccer 50 days ago and I spent the first 4 weeks resting it,.not.realising I needed to do exercices. I then bought a Wobble Board, which helped. I finaly bit the bullet and paid for physio, where I got mild accupuncture and exercises to do at home. The ecercises feel a bit strange (I don't sense it to be helping but I may be impatient!) I don't feel improvement. Its been 10 days since the physio and I've been hiking (on my honeymoon) with good hiking (ankle supporting) boots. Every other hike my ankle turns on a rock or something and burns for 60-90 seconds, but then the pain disapears and I seem fine. The ankle feels "loose" or less reliable than my normal ankle.

This is frustriatingly long! Any advice? Do I need to just keep doing the exercises rigurously and is this normal healing time? The progress seems incredibly slow.

hi, yesterday i rolled my left ankle about 90 degrees inwards. didnt think much of it and continued walking on it, during the day it started hurting more and more and last night i couldnt stand on it at all. today was a tiny bit better but pretty much the same except i could move my toes and the foot up and down. its not bruised at all, the swelling is not directly on the ankle itself, its about half an inch from it, on the foot. How do i heal it fast? how long will it take to heal? what did i even hurt?
UPDATE: still no bruising, can walk on it now but it hurts to bend it up, and i crouched down to get something and someting cracked and it actually helped

Hello, I am 18 and really struggling to properly rehab my ankle. If anyone has any advice for me please comment or DM me.

Info about injury: I injured my left ankle mid December 2025. I was running and the front of my foot caught the sidewalk while my heel sunk to the road level. This flung the front of my foot up way past normal range. It immediately hurt and i walked home in pain. For many months my ankle would make clicking sounds going up and down stairs but now that's mostly gone. My continued symptoms are pain that almost feels like it is in my heel bone and also around my ankle whenever I place impact on my ankle. This can be from running or jogging, even very lightly.

Please if you have any insight of recovered from a similar injury could you help me out. I really want to run again. Thank you very much for reading.