i'm just curious if anyone here has the same problem as i do, which is rolling my ankle all the time. it seema like i do it once a week. it's gotten to the point where it doesn't hurt anymore tit just interferes with the rest of my work out for that day. is there something i can do so stop it? stretches, exercises or anything? any advice would be appriciated. thanks.
Speaking from an experienced point of view since I've now torn ligaments 3 times in three different places around my ankle I have a couple of suggestions for you! However first things first! Get some professional diagnosis from a sports physiotherapist! Advice is good and well but seek a professional!! Is this the result of a previous major "rolling" incident?? Have you been injured before, or is there one major incident you can recall?When you "roll" the ankle or sprain it to any sort of degree not only is thier damage to the ligaments but your fine motor merves take a bashing too. These nerves are chiefly responsible for counter balancing you on your feet and usually stop you from falling over when on one leg. By the sounds of it is you are not letting your foot heal and therefore you never get this type of fine control back. From experience I can tell you the foot feels fine, even trains fine... but it's not! Strengthing exercises and rehab is what you need. One good way to rehab and/or increase stabalising muscles in the ankle. One way is get yourself a "dyna-band". It's basically a giant rubber band which you can use to create tension in the areas of your ankle which are weak. Also clockwork lunges, lunging in all direction of the clock times with your weak ankle and changing legs. Skipping was great rehab for me, making sure not to drop the heels on the ground. Stepping over a bench. That is to say step on bench with bad ankle then try and "step off" as far as you can go without touching the ground with the other foot then standing again on the bench (effectively reversing what you have done) and replace the foot back down on the other side of the bench (without letting it touch again - then repeat). But the most important thing through all this is the golden nugget... REST! REST! REST! REST! REST! Then get some advice! All injuries different ! Get some R.I.C.E. on it after every training session too! Happy Recovery!! any questions feel free to ask!
Hi totalkayos ! What you most likely have is either forefoot valgus and rearfoot varus ... or a combination of both which would make you highly susceptible to ankle rolls, not to mention ankle "sprains". It all has to do with the biomechanics of your feet ... Where does the center of gravity line up over your foot? Do you have a tendency to roll to the outside of your shoe when the walk or just in class barefoot? Do you wear out your shoes on the outside? If you do chances are that your body weight, or center of gravity, is not centered over your foot but more so over the outside of the foot. There's technical terms that are used to describe this combination of foot mechanics, .... which is forefoot valgus and rearfoot varus, and if you happen to have one or the other you may be predestined to sprain your ankle. I would have it checked out ... you may need to brace it or do some ankle therapy exercises to strengthen and reorient the ankle. Good advice from Tosh also... we were both posting at same time ....
thanks for all the help and advise. i think i will start shkipping rope and seeing if that helps at all. thnaks again.
I wish it was advice I didn't have to give! My ankle id officially buggerred, clicking on every rotation when cold! Last tear was the worst, was on crutches for about a week! Arrrgh, stupid body failing me, do as I saw dammit!
I often get problems with rolling ankles, not from MA training but from skateboarding...common injury when falling off Basicly I would say lay off training for a week, tough I know but it will give the ankle time to settle and try the R.I.C.E method already suggested. Not sure about the skipping to be honest because when you roll an ankle you not only open the joint, but you also stretch the ligaments, veins and muscles in that region so it could do more damage than you intend. If you are going to follow that, BE VERY CAREFUL There is one exercise you can do which is easy to do while you watch the TV and that is a basic ballet exercise by point your toes towards the oppisote wall and then pulling the foot back towards you, a simple exercise, but it will keep things moving without too much pressure. My main bit of advice is to rest it up for a week and give everything time to settle down. hope that helps
Notice skipping is part of a rehabilitation program for strengthing!! The dyna band stuff should be attempted first to get some stability back.
Seeing as how I replied to this post, I viewed this as a physical condition of his feet which is causing this problem of his "always" "rolling" (he didn't say 'spraining' his ankle) There are alot of contributing factors that lead to ankle injuries and I mentioned the "biomechanics" of the foot ... because that preexisiting condition may be weakening the ankles even more and top that off with martial arts and BAM.... you become TOSH! From what I understand from your post you haven't sprained the ankle but have rolled it... don't wait until you seriously injure it. Brace it then..... ~~~~~Get "skipping" to your local specialist...
Re: Re: rolling ankle Hehehehe, I hope to dear god you never become me! First tear: 1996 -> Rebound at Basketball, got jostled, landed with my foot at 90 degrees to the inside. Result slighty torn ligaments on the outside of ankle Second tear: 1998 -> Playing 5 a side football. Put foot on top of ball then when i went to move off it squirmed away, thus causing foot to land on ground with ankle 90 degrees to the outside, doh! Result, slighty torn ligaments to the inside of ankle Most recent one : 2003 -> Paintball day. Wearing trainers with no grip in a muddy forest. Running, slipping, twisting, tearing... falling, landing. . Result?? Quote from doctor..... "You've seriously damaged your medial ligamemnt, but you have one of the largest for your size I've seen!" (I'll take the look on her face as she realised what she'd said to the grave!! ) Seems my previous strengthening work had paid off, it was just the severity of the fall the crocked me. 2 accidents and one my own stupid fault. Lesson learned?? -> Always pick the right footwear for the job.
thanks for all the advice people. i don't think i've ever sprained it but rollit a lot. i'll get it checked out snd see it my balance and everything is is right.
