Knee muscle(?) injury

[Canuck Physio]

Hello thanks for that information,

It does appear that the source of your pain is tendon/muscle attachment of your ankle evertor muscle tendon attachments at their Origin in the head of fibula.

I would be interested in knowing how your ankle flexibility is at this moment especially in the time after the injury.

However, I think this will take a little more time to heal than you have before your next game.

I suggest that you see a Physiotherapist and actually get a firm diagnosis on the problem.

However: here are some things you can do that may speed healing ( you will probably need the help of another person)
- Massage the area with something cold, either use ice or a cool (ibuprofen free) gel.
- Warm up the ankle and muscles around the lower leg by completing dynamic movements, such as plantar flexions and dorsiflexions.
- Complete isometric contractions of the evertors (do not move the ankle, but just contract the muscle slightly before the onset of pain)
- Progress to active movement of the ankle, without pain once again both invert and evert
- Stretch the ankle by inverting it while your knee is bent (slowly without pain, for 30s)

This is only a generic program that is only of use based on the information provided, but I suggest a Physiotherapist confirm that it is indeed those muscles, and then you can also receive appropriate stretches that will really target the problem, and massage and exercises that may pin point the exact source of problemes

Cheers

[maurostsouk]

Hello,


After the injury I had a twisted ankle as well and therefore It was in pain.
Now my ankle is perfectly fine, I can make any everyday move without any pain.
Even the move you asked me to do (number 3) produces only a very light pain, so I think it is getting better.

In terms of pain, I think I could even play football now, especially if I do a proper warm up. I am just a bit worried of doing more damage. I'll do your exercises and if it does not completely pass by next week I will go see a physiotherapist.

I show the english flag at your profile by the way.Are you based in London?

Thank you very much for your help.