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**Ganoshenko** · 09-27-2011, 12:52 AM

Just make sure to flex and move it as much as possible. You don't want things to seize up!

I've had similar injury b4 and was on crutches for 5 months. I understand the discomfort. Hoping you feel better soon.

General rule: Ice constricts muscles/blood vessels hence is more used to decrease swelling
Heat: expands muscles/blood vessels hence used to increase circulation to an area.

You're right with your use of ice on the injured area and heat pad on the calf

I am assuming no flexing/extension exercises are allowed unless told by your MD what you can do or limitations.
If it's allowed, am hoping you're able to release the wrapping during the night or something maybe for a few minutes or so for better circulation

exercises:

* Contract your calf muscles without flexing or moving your ankles. Do as tolerated per day.
* If you're able, get some marbles- place on a towel- pick them up with your toes then transfer it to a bowl
* Roll a tennis ball with your foot ( when tolerated)
* Move your toes up and down without flexing your ankle.

I suggest though, b4 you do any exercises, ask your MD first what you are able to do or not as i think the key element of your healing regimen now is immobilization.

thanks !! was looking for some advice like this!

Well, that was meant more as a suggestion for when you're more mobile, but still healing.

i'll do it then...and not to mention a lot of swimming. Good thing i like to swim.

09-27-2011, 12:52 AM	#9
Ganoshenko Join Date Oct 2005 Posts 431 Senior Member	Just make sure to flex and move it as much as possible. You don't want things to seize up! I've had similar injury b4 and was on crutches for 5 months. I understand the discomfort. Hoping you feel better soon. General rule: Ice constricts muscles/blood vessels hence is more used to decrease swelling Heat: expands muscles/blood vessels hence used to increase circulation to an area. You're right with your use of ice on the injured area and heat pad on the calf I am assuming no flexing/extension exercises are allowed unless told by your MD what you can do or limitations. If it's allowed, am hoping you're able to release the wrapping during the night or something maybe for a few minutes or so for better circulation exercises: * Contract your calf muscles without flexing or moving your ankles. Do as tolerated per day. * If you're able, get some marbles- place on a towel- pick them up with your toes then transfer it to a bowl * Roll a tennis ball with your foot ( when tolerated) * Move your toes up and down without flexing your ankle. I suggest though, b4 you do any exercises, ask your MD first what you are able to do or not as i think the key element of your healing regimen now is immobilization. thanks !! was looking for some advice like this! Well, that was meant more as a suggestion for when you're more mobile, but still healing. i'll do it then...and not to mention a lot of swimming. Good thing i like to swim.
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