What to do after getting your cast removed

If you’ve ever been injured to the point where you needed a cast, and now your cast has been removed, you’ve probably noticed a few things..You may have noticed you feel stiffness in your ankle, weakness, limping, and one calf being smaller than the other

Yes your leg is healed, but the soft tissue, ligaments and joints are still weak. So we need to strengthen it.

So how do we fix this?

Well we start a training program where we’re constantly putting weight on the leg to get it used to moving and holding it’s share of the load again. This includes running, walking, strength training.

What this does is helps your body create more bone making material called “Osteoblasts” which help in creating stronger bones.

As much as we want to strengthen the bones, the joints play a crucial part in your recovery as well so an exercise you can do for your ankle is:

1️⃣Ankle Cars: Sit on the floor, hug your thigh, and move your foot back wards, to the left, down (away from you), and to the right, then moving all the way around in a seamless motion.

Next in the calf, we found that one calf will be smaller than the other one after removing your cast, so let’s equal it out. we do that by doing:.
2️⃣Calf Raises: Start by standing shoulder width apart, and going from your tippy toes (holding for 5 seconds) then slowly descending to get your heals to the ground. Repeat for as many reps as needed. Feel free to add weight to increase the resistance.


Lastly, one thing that happens after taking your cast off is that yes you’re healed, but chances are because you have been favouring a side, you’ve triggered muscle imbalances.

We can work on creating a balance by doing exercises something called “proprioception exercises” on a Bosu Ball like: .
3️⃣Bosu Squats: Start by standing on a Bosu. Once stabilized work yourself into a squat position and hold. The Bosu is not only challenging your leg stabilizer muscles, but challenging the ankle to also control and stabilize itself. Which will help give it mobility and strength.

If this has helped at all, leave a comment and like down below and thank you for watching!


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