I'm back with another question. When I did PT after my ankle bone spur surgery, a lot of the exercises were focused on stability -- balance on one foot for a minute at a time, balance board, total gym using some sort of pillow or padding that made my foot, ankle, and leg work harder to stabilize, calf stretches with foam roll. Sometimes after these sessions, I would be so sore and stiff for days that I could barely walk across a room. When the original prescription ended, I didn't seek additional therapy, partly because it was so painful and partly because that was right when my mother entered her final decline and then died about 4 months after the surgery. I'm thinking about going back to the doctor, even though it's been so long (almost 2 years), and asking for another referral to PT. I would do that after I get fully vaccinated in a couple of weeks.
In the meantime, I found this:https://www.mountainpeakfitness.com/blog/strength-stability-foot-ankle-lower-leg
Can anyone with knowledge weigh in on whether these look like reasonable exercises?
I moved from doing seated exercises to a low impact cardio yesterday, and I'm noticing that the soreness around my ankles seems to be similar to what I had when I was doing PT. Inner ankle behind the protruding ankle bone. That's making me think that this is an area I need to work on strengthening. I've been continuing to count calories and I'm currently down 22.2 pounds from my heaviest weight (which I reached right at Christmas). I want to lose another 30-35 pounds, as I know that the excess weight is making it hard to reach my stability and mobility goals. That loss would put me in the healthy BMI range. The image is from prior to the bone spur removal.