Weak ankles?

karky · 08-03-2006, 01:45 PM

I think i have weak ankles. This summer its been alot of nice weather, so ive been alot down at the river playing sand volleyball (which is loads of fun) but i notice after playing for a while that my ankles start to hurt. im guessing its because of the unstabile surface of the sand. im just wondering if its normal to feel it a bit in the ankles or if it means i have weak ankles?

Newlife · 08-03-2006, 01:55 PM

Quote:

Originally Posted by karky

I think i have weak ankles. This summer its been alot of nice weather, so ive been alot down at the river playing sand volleyball (which is loads of fun) but i notice after playing for a while that my ankles start to hurt. im guessing its because of the unstabile surface of the sand. im just wondering if its normal to feel it a bit in the ankles or if it means i have weak ankles?

How long have you been playing in sand, and did you go from not playing at all (winter), to playing a lot during the summer. Is this the first year you have played, or felt pain afterwords?

karky · 08-03-2006, 02:33 PM

I dont think ive ever played volleyball on sand before, atleast not much. and its seldom good weather here. so i cant remember the last time i played on sand, if i ever have. but its the same for my friends, and they dont hurt.

Keith Scott · 08-03-2006, 02:37 PM

Playing in the sand for the first time will and can cause some pain in the ankles. Sand can push your ROM past normal, thus causing some stress. Almost the same as starting a lifting program for the first time.

Strengtheing is not a bad idea however. I have used sand to strengthen my athlete's ankles in the past with great success.

karky · 08-03-2006, 02:54 PM

any ideas on how to strenghten it?

Keith Scott · 08-03-2006, 03:07 PM

There is a bunch of stuff that you can do at home. For starters
1. Get a pillow or cushion (semi rigid) and stand on it, one leg at a time. Use a wall or something for balance if you need it (which you probably will). Use your toes here and pretend to write the alphabet with your toes against the resistance of the cushion.......do about 3 or 4 alphabets a day
2. Same cushion and maybe a softer one, and just balance one foot at a time. Look straight ahead, and then try closing your eyes. Do this for a period of time (5 min or so). Your ankle will be firing like crazy to keep you balanced (especially when your eyes are closed)

3. Hop forward and backward over a line
4. Hop left to right over a line
5. Jump Rope
6. Get in that sand again with bare feet and do those alphabets

Start with those. YOu will immediately feel the muscles surrounding your ankle working.