Twisted ankle

[ODB]

During a training session a few weeks ago my wife twisted her ankle running down a mountain with full pack. She has always had weak ankles. She hit it pretty hard and then refused to wait for a ride and walked the 3-4 miles of trail back to the car. It was sore for awhile and she just generally stayed off of it. We did an adventure race this past weekend and it was okay during the first 10 miles (we didn't run) of hiking, 32 miles of mountain biking and 11 miles in a canoe. We then faced a 16 mile hike when her ankle started giving her problems. Of course she refused to quit so we skipped the bushwacking and hiked to the finish on roads. At the end we had a long, steep downhill where she had to walk backwards to make it.

Okay, that was long. I'm looking for exersizes for her to do to help her make her ankles stronger. We have a few things that are mainly balance related but I was hoping some of you would have some ideas. Thanks.

Joe

[cward76]

This was suggested for strengthing knees and ankles on another website. I have no idea how beneficail or detremental it could be, maybe Bill will comment on it.



I have never used one, but once I have recovered I plan on adding it to my routine.

I am rehabbing a broken ankle as you know. I am just working on getting flexibility back in the ankle right now, but hopefully I will start working on strengthen it soon. If you like I can post the exercises that the physical therapist has me do to strengthen it once we start that phase, but be warned these exercises will be prescribed based on my particular problem and may not be of any benefit to you.

[Steve99]

http://www.orthoassociates.com/Ankle_rehab.htm

There are some stretches and exercises.

Therabands can be purchased here
http://www.nefitco.com/theraband_lat...ecutheavy.html

You can always check your gym too to see if they have therabands.

[Bill Hartman]

If she has a history of repetitive injuries to the ankle, she may need some soft-tissue work to help restore normal function and dynamic stability.

The band and flexibility exercises recommended in the other post are okay if she can't tolerate full weight bearing or lacks some range of motion, otherwise I'd rely more on exercises on her feet.

Single leg work such as step-ups, squats, heel/toe raise, hops in all directions, walking in a circle on one foot (eyes open and closed), jumps up and down from box, etc. performed with progressive intensity and speed based on the way she feels works better than most gadgets. As far as return to hiking related activities, start with flat surfaces and work up to inclines, uneven surfaces, and then unpredictable surfaces.

I'd also take a look at strength/flexibility issues upward into the knee and hip if this is an ongoing problem.

Bill

[ODBSGIRL]

Thanks guys. Even the morning after the race I could tolerate full weight, they just let me know they're down there and not too happy with me. I've had multiple sprains over the years, most often due to PureD clumsiness which made me think that the balance exercises were what I needed. I will start incorporating some of the things you suggested as well as continuing some of the balance and mobility exercises. The knee always goes shortly after the ankle, I know this is from compensating for the ankle so will these exercises also help with the knee issues or should I be doing something to help the knee at the same time? I appreciate your help, I have to keep up with ODB or he might decide to trade me for a real athlete hahaha