April 20, 2018 – Beginning Ankle Rehab

Hello everyone!

Just a quick update, as I have lots going on today. I weighed this morning and lost another 1.2 pounds, on top of the .6 pounds I lost on Monday. So, I have lost 1.8 pounds in 4 days. I have 3 more days to lose 1.2 pounds and meet my 3 pound goal for this week.

Now, remember, I increased my caloric intake from 1100 to 1400 calories/day, AND increased my carbohydrate intake from 30 grams per day to 210 grams per day. Now, I don’t recommend this for everyone, this is just what worked for me, THIS WEEK. On Monday, I’m still planning on implementing the plan I developed in school.

Ankle update

I’ve sprained both ankles multiple times. Each time weakens the ankles more, making them susceptible to further injuries. This is the second time in 6 months that I’ve sprained an ankle. I sprained the other ankle just before Christmas. (worse than this one) It’s annoying for me and I know my family is getting sick of it. In all the times I’ve sprained my ankles, I’ve never done any rehab work. So, I decided to strengthen my ankles through specific ankle exercise and supplements to strengthen bones, cartilage and ligaments.

I thought about going to a physical therapist for rehab, but it is SOOO expensive! I turned to youtube for help and it paid off. I found loads of information and videos on ankle rehab. I chose the one below, as it has multiple, very specific exercises for all areas of the foot and ankle. I am doing the exercises on both feet, since they both need strengthening. It was somewhat painful to do, so I’m taking it slow and only doing one set of each exercise.  The video includes balancing exercises and heal raises, which I left out for now. I’ll add more sets as it heals and gets stronger.

Best Ankle Rehabilitation Exercises for

Those Recovering from an Ankle Injury

As for supplements, I’m using bone broth protein powder, as well as Fire and Kettle bone broth. I’m taking a calcium supplement which includes vitamin D and K, a multi-vitamin, multi-mineral, liposomal vitamin C, chelated magnesium and fish oil.

I’m hoping through consistent exercise and use of supplements, my ankles will get stronger and I’ll have fewer injuries. As I age, the chances of the sprains becoming breaks increases.  THAT is something I don’t need!


That’s all for now!

Until next time…

Namaste my friends.






Have a beautiful day my friends. Namaste!

5 responses to “April 20, 2018 – Beginning Ankle Rehab”

  1. […] My ankle never did turn black and blue or swell, but it sure did hurt. (It actually still bothers me somewhat) This really put a wrench into my sabbatical plans. I had just lost 4 pounds in 2 days when this happened. How was I supposed to exercise and do yoga with a bum ankle? Not to be deterred, I found online exercise videos for people with injured ankles. (See my journal here and here.) […]

    • 😊 yes, YouTube is jam packed with information, some extremely useful, others….not so much, but nonetheless interesting. 😉you just have to make sure the source is reputable. 👍🙏

  2. You have just given me great advice! Thank you! I need PT for arthritis in my hip and degenerative disk disease and cervical radiculopathy in my neck. My illnesses are so severe it is difficult to leave the house (as much I LOVE physical therapy!). I am going to search YouTube! Hope your ankles improve soon. Congrats on the weight loss!

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