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  1. #1
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    Unhappy foot injury, pain on top of the foot

    Hello Forum, I have injured my foot a month ago from playing badminton, possible from tying my shoe down to my foot too tight. The next day I had trouble walking and only when I walk. I stopped playing for a few days and iced my foot. i continued to play but not intensely. I have stopped for two weeks but the pain is still there when I bend my foot sideways.

    For example when the foot in flat on the floor turning it side ways.

    My question for you guys: Has this happened to any forum members? and if so how long did it take to go away? How do I heal this injury?

    any information will be greatly appreciated!

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    hi mr chu pls refere to my picture in this link

    http://www.badmintoncentral.com/foru...2-Ankle-injury

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    But my ankle is fine, its the top of my foot that gives me pain! =[[[[

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    Yeah, only when I bend it sideways though, its healed a bit

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    try this

    Name:  ss_DIY_03a.jpg
Views: 475
Size:  1.6 KB

  7. #7
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    try this

    Name:  RunStaticStretch_150.jpg
Views: 457
Size:  2.3 KB


    Name:  chair_pull_ankle_up.jpg
Views: 466
Size:  3.8 KB

    Name:  04_thighfloor1.jpg
Views: 457
Size:  1.7 KB
    Last edited by blindaim; 06-02-2010 at 10:13 PM.

  8. #8
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    try this exercise
    facing away the chair
    put your toe on the chair , with your sole facing up
    slightly push down your ankle against the chair.
    similar to this pic , but no need to bend so low.

    Name:  5440.jpg
Views: 496
Size:  73.6 KB
    Last edited by blindaim; 06-02-2010 at 10:19 PM.

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    WOW thanks! I'm really eager to try this out! How long should I be stretching for? day and night? everyday>?

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    since you are injured , u should stretch whenever you are free. the more u stretch , it recover faster.

    next time pls stretch everyday and most importantly before every match/practise.

  11. #11
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    blindaim, I am always impressed by the sheer variety of photos/pictures/drawings that you manage to find to help illustrate your points. Just amazing.

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    all these pic are available online , but it took me long time to search n post it.
    also need to understand the body structure.
    hope it helps and let everyone stay injury free.

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    I suffered the same but my was abit higher up the ankle. Hurt when I walk couldn't jump (push off).
    This started after my leg was put into a cast.. I think it got weak and can't support anymore..
    I think it would be the same if u over exert and then damage it.

    The following excercises helped alot.. Say It's ur LEFT ankle that's hurting.

    1. while sitting on a chair cross your left leg over the other and put ur right hand over ur left toes , now lift ur foot up and down while u put abit of pressure with ur hands.. You can try doing little circles , left and right. (try to move ur hand around and try different angles) Until u start to feel the burn..Don't over do it.

    2. While lying in bed or sitting on the floor extend ur legs and extend ur toes fully (really try to push them out) and hold for few secs and Pull ur toes back as far as they can and hold for few secs again. Do this about 10 time. You can do it while sitting on the chair too. (abit harder cos u have to hold ur legs up all the time)

    3. while sitting on a chair lift ur left leg off the floor and extend it (Not fully) Now write the Alphabet with ur toes a-z then z-a.
    ur legs will be burning as well u can cheat by holding the leg up abit..

    I did all 3 excercises 2 to 3 time a day.. Give it a go..

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    Wow thanks! I will definately try these stretches!

    Also did you guys recondmend putting the foot in a hot tub or something? to relax the muscles? or joints?

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