The best exercise to do, in addition to walking and gradually resuming running and activities like football is the exercise in the above video. Do about 30 repetitions every 2nd day and gradually build up to about 60-100 continuous reps over a few weeks. Keep doing them as a habit even if your ankle is 100%. You can also take up walking on sand barefoot. Walking and running across a grassy slope, either barefoot, or in a pair of snug running shoes will help strengthen the lateral and medial structures of the ankle. Start very conservatively and never repeat the same exercise/activity on consecutive days - mix things up so that there is a variety of stresses on the legs and never the same the following day.
Nutrition is important. In the case of tendons and ligaments, magnesium, copper, zinc, iodine and pyridoxine are most important. Stress can be from multiple sources, including exercise, work, toxins (eg: smoking), relationships, financial, to name some. Depletion of these nutrients hardens collagen which is the main constituent of tendons and other connective tissue structures. This may be seen as conditions such as "Trigger Finger" or "Dupuytren's contracture". While trigger finger is the most obvious manifestation, I see it often in more subtle forms, such as hard and inflexible leg tendons that are prone to chronic injury. A lengthy period of stress is often the precursor of these injuries.
The best source of these nutrients, in as near to perfect combination is Dr Wilson's Adrenal Fatigue Formulations. These are "Practitioner Only" products that are dispensed by prescription only. Please complete the initial Adrenal Fatigue Assessment here and send me the results and we will go from there.
With regards to the cortisone injections you have had, it is interesting to note that the cortisone injected into the ankle by your doctor is a synthetic version of cortisol which is produced by the adrenal cortex of the adrenal glands. It is fascinating to see how seemingly unrelated health issues (stress - tendons) may, in fact, be related! There is a small but significant risk of future complications such as tendon rupture as long as several months from now. Please read the articles in this search list. Reduce the chances of suffering complications by a gradual buildup in physical capacities over the next three or so months and definitely get onto the adrenal supplements for at least three months.
There is no need to ice the ankle and do not take anti-inflammatory medication. Read the articles in this search.
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