View Full Version : I'm sick and tired of spraining my ankle.
07-02-2010, 10:40 AM
I'm, sitting here with a bloody sore ankle having just turned it when breaking into a run in the garden. I turned it a couple of weeks ago and sprained it a bit, the pain was almost better when I did it again a week later. So this will be the third time I've re-turned my healing ankle. Note this was done barefoot this time so doesnt seem to matter if I'm wearing shoes or not.
I have a history of this injury, seem to do it every other rugby game as well in season (albeit not always as badly). This is inversion by the way.
Can anyone suggest any possible dysfunction that might be causing this?
07-02-2010, 05:32 PM
You should probably tape your ankle for a while, or go get an Aircast.
When able, start doing lots of one-leg balancing, both static and dynamic, progressing in difficulty slowly.
Also, there is this: http://www.jumpstretch.com/osc/catalog/product_info.php?products_id=91
07-02-2010, 10:42 PM
Your ankles are weak thus easy to sprain. They may just be the weak point of your lower body. However, my ankles have always gotten sprains very easily versus any knee/hip issues.
The one leg balancing stuff is good. SLS/pistols can be good if you can into them but working them with the free leg hanging is pretty good.
A simple way to avoid this is a LOT of ankle circles and heel/toe raises with feet straight in front, turned out and turned in. I mean a lot. Build up to three digit numbers for each position. Basically a lot of low intensity volume.
07-07-2010, 08:53 AM
I used to roll my ankles at least once a month and actually rolled one so hard that it broke the end of my 5th metatarsal off!
For me, the cure was strengthening the muscles and connective tissue around the joint. I did this by changing my running technique and running shoes. Now I am a fore-foot striker and I run in Vibram Five Fingers. My calves, ankles, and foot muscles had a lot of catching up to do, and were sore for a while.
It's much harder to roll your foot on it's side when you land on your forefoot. It's much wider and flatter than your heel. think of it like this:
\___/ vs \_/
Which one would tip over easier?
I'm happy to say that I haven't rolled an ankle in over 4 months and they don't pop when I walk anymore.
Let me know if you'd like a more detailed explanation of how I overcame this problem.
07-07-2010, 02:15 PM
Google this. Do them everyday.
07-07-2010, 03:35 PM
Have you observed that you have girlie ankles in general? (No shame, I ask because I know it well.) In other words, when running and performing similar activities, do you often find your calves/ankles/feet muscularly fatigued?
07-08-2010, 07:37 AM
All the above are good. Tape when you run for a bit. My trail running left me with mangled, weak ankles. Skateboarding in a nice skate park cured them. I don't really suggest this method, but making and getting good on a balance board (indo board style) would fix them up. Skating is more fun.
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