ankle injury
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11th Jan '04, 6:22am
in easter of 2002 i managed 2 fall off a 2m rock climbin wall and my ankle got caught in the mats as i fell.i tore the ligaments in my ankle and damaged the tendons.i had physio 2 try and strengthen the ankle once it was recovered.wheneva i perform everyday tasks such as jumpin over a fence or walking down the stairs if i land on the ankle heavily it twists and sprains.the physio said this is due 2 weakness in my ankle.as i am training i am strappin the ankle every session 2 prevent re-injury but it is a pain.does anyone kno any good exercises 2 help strengthen the ankle. at the moment i am spraining it about once a month.
thanx heather
ankle injury
16th Jan '04, 1:25am
Jumping over a fence is an everyday activity? :lol:
I had a similar incident playing 5 aside but I didn't require physio. I did some endurance weight training on my lower leg which helped if recover.
Althought like I said my injury wasn't as severe so I would wait for someone else with more experiance in the matter to post their view or I would ring up your physio and see if he will give you some free advice.
Regards
ankle integrity
16th Jan '04, 1:27am
once tendons and ligaments are stretched beyond their normal point.. they normally do not return to the original length. The best way to "shorten" them back to a stable position is to strengthen the muscles that attache to the areas around them to provide better stability.
Hope this helps
Re: ankle integrity
16th Jan '04, 7:55pm
The principle problem with most ankle injuries is ro regain balence and proprioception. The latter is a term for the co=ordination of the muscles around the joint so that they come into play as necessary and the ligaments never take the strain.
When the ankle is injured this natural co-ordination is lost and must be retrained. Unless it is retrained, tht ankle will always be "weak". Strapping can help, and by the pulling on the skin reminds the muscles to contract.
Re-training of the proprioception is simple yet rarely done properly...it takes only about 3 weeks..and many years of "weak ankles" can be cured as long as the muscles are intact.
To retrain.
Stand on one foot....watch your ankle wobbling..and hold onto something to stop yourself falling over if necessary. Compare with your balance on the uninjured foot.
Learn to stand on the injured foot for up to 2 mins ( washing up. doing the ironing, reading a good book?). then try waving the other foot around in the air, while you balance. When you can balance while doing this try standing with the heel just off the ground, and eventually on tip toe..when you can do this and wave your other foot in the air and not fall over, you are well on the way to cure! Your muscles will have been trained to take instant action to stop the strain coming on your ligaments.
Best of luck, let us know how you get on. Dr Gran.