Really, really weak ankles.... What should I do? - JP Fitness Forums

goldwave84 · 06-16-2006, 05:27 AM

Hi all,
When i was a teenager, (22 now) I had sprained my ankles a few times, mostly from sports. After a few times, both ankles seemed weak, but I thought they would heal like the rest of my body would.Today I was coming out of class and a friend bumped into me, and I tripped over and fell, spraining my left ankle very badly. Just got back from the doctor, and its the size of a golf ball. Thank God nothing broke, or ill be laid up for much longer.
What should I do to strengthen my ankles? Its a real big concern for me now.

Ash

Bill Hartman · 06-19-2006, 05:15 AM

It's quite possible that you never fully rehabbed your initial ankle injuries thus the sense of weakness.

I'm assuming these are repetitive lateral (the outside) ankle sprains which means you'll also have a strain to the fibularis (or peronei depending on the source) muscles on the side of the calf. You need to address these muscles or you're more likely to reinjure the ankle.

It might be a good idea to get some formal rehab depending on the severity of your current injury. Early rehab will focus on reestablishing full active range of motion and some light strengthening. Closed chain exercises like progressive step-ups, single leg exercises, balance activities, BAPS board, and unstable surface training.

Once you're asymptomatic you'll want to work on some higher level balance stuff with eyes closed and progress to more dynamic activities like agility/change of direction training and plyos that load the ankle in all directions.

Bill

Q. · 06-22-2006, 06:49 AM

Bill, will this generally work after a life time of sprained ankles? To the same degree? To a lesser degree due to accumulated damage? Not at all due to having an older body?

Thanks!

physiquedocteur · 08-10-2006, 02:25 PM

Some people are born with increase laxity of their ligaments. It sounds like it in your case where you are repeatedly spraining your ankles. I'd see a podiatrist who can talk you about stablizing your foot and ankle.

bryanc · 08-16-2006, 11:35 AM

Quote:

Originally Posted by Q.

Bill, will this generally work after a life time of sprained ankles? To the same degree? To a lesser degree due to accumulated damage? Not at all due to having an older body?

Thanks!

Well, it won't be 'not at all', as the vast majority of people will have _some_ benefit from some ankle rehab. So the good news is that it can only make things better. Whether it's something you notice or not is another question entirely.