Its officially 13 weeks since I sprained my ankle, and around 4 weeks since I saw my Physiotherapist.

I’ve been predominantly doing the Stand on Sprained Ankle,and tip toe opposite foot forwards, outwards and backwards. Holding all the weight on the affected ankle. I’ve gone from 6 reps x 3 to 10 reps x 3

Its still extremely hard and does make it sore, achy. I would love to be able to work more in a compass shape once I can build up more hip strength too. As even standing on one leg on the right side (sprained ankle side) is painful. And I’m still holding onto the worktops to keep me steady.

Then I’ve also been Standing on tip toes and returning to flat on the floor (right foot only) this is hugely tiring for the ankle again moved from 6 reps x 3 to 10 reps x 3. I hasten to add its done spread out throughout the day, ie morning, afternoon, evening. Rather than all in one session, as its too tired, and too sore to do all at once.

And finally as I’ve recently started Yoga again, I’ve also been practicing my tolerance of kneeling

As you can imagine. Both ways of kneeling really hurts the ankle, so its slow and steady to build this up.

My physio telephone appointment last Friday we discussed shortening the time between doing the sets, until eventually they can be done together. But overall they are happy with my progress.