Before 6 month I got a cut in my achilles (outside) the cut injury got cured in an week but I feel some pain over there and I couldn't walk, the total area back of ankle is bulged after three months I consultant a doctor he took ct scan and said nothing much just to follow some physical exercise thn again after 2 months you consult another doctor he took mri scan and said no tareup of tissue it just buljed suffering everyday, I couldn't continue my fitness class and cycling so pls suggest sm other way.

Dr. Wajid MohammedPhysiotherapist2022yrs exp

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Hello Mr. Ashif. Dont worry for your ankle pain, here are few exercises for reducing ankle pain and getting strength back to it. 1. Achilles stretch. Face a wall and raise the arms, so that the palms rest flat against the wall. Place one foot back, keeping the knee straight. Then bend the knee of the opposite leg. Keep both heels flat on the floor. Push the hips forward, until the Achilles tendon and calf muscles can be felt stretching. Hold for 30 seconds before switching sides. Repeat three times on each side. For a slightly different stretch, bend the back knee and push the hips forward. 2. Toe extension. Sit up straight in a chair, with the feet flat on the floor. Place the left foot on the right thigh. Pull the toes up, toward the ankle. A stretching feeling should be felt along the bottom of the foot and heel cord. Hold for 10 seconds. Massaging the arch of the foot while stretching will help ease tension and pain. Repeat this exercise 10 times on each foot. 3. Toe raise. Sit up straight in a chair, with the feet flat on the floor. .Keeping the toes on the floor, raise the heels. Stop when only the balls of the feet remain on the ground. Hold this position for 5 seconds before lowering the heels. For the second stage, raise the heel and point the toes so that only the tips of the big and second toes are touching the floor. Hold for 5 seconds before lowering. For the third stage, raise the heel and curl the toes inward, so that only the tips of the toes are touching the floor. Hold this position for 5 seconds. Build flexibility and mobility by repeating each stage 10 times. 4. Big Toe stretch. Sit up straight in a chair, with the feet flat on the floor. Bring the left foot to rest on the right thigh. Using the fingers, gently stretch the big toe up, down, and to the side. Remain in this position for 5 seconds. Repeat this 10 times before switching to the other foot. Follow up if any thank you.  

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