any ankle injury beta?

Post by **meetVA** » Wed Sep 24, 2003 8:15 pm

Anyone know any good excersizes to strengthen up the ankle?
Or good stretches to increase flexibility?
Or things definitely NOT to do?

I just severly strained my peroneal tendon (outside ankle, controls little toes and things like that) and would like to avoid the same happening to my other foot.

If you want to see more about the fun of the peroneal check out the website attached to my profile.

Thanks for any and all help.

Post by **loren** » Wed Sep 24, 2003 8:40 pm

I was out for two months last year Big V. I would recommend RICE and lots of alcohol (for the depression). Also, try not to climb things even if you plan to hang the gimp leg behind you. You are bound to bump it or kick it or accidentally land on it and it will just take longer to heal. Good luck!

Post by **Christian** » Wed Sep 24, 2003 8:58 pm

Same thing hppened to me. Loren is right. When you do start climbing use tape. Have physical therapist show you tape methods and strengthening exercises

Post by **climbhigh** » Wed Sep 24, 2003 9:07 pm

I think I read this in a John Sherman book. I use it while I am at the office or riding in a car, really anywhere. Once you start it becomes second nature and you do it with out trying. Use your foot to trace the alphabet in the air, once you do your right foot switch to the left, and so on. It sounds stupid but I think it helps. I doubt it would add much strength but it will help with flexibility.

Post by **dipsi** » Thu Sep 25, 2003 5:33 am

Coming off two pulled ligaments myself. The alphabet tracing is great. Also one leg standing exercises were advised to me by my ortho and the PTs. Check into some one leg yoga poses. I was advised to wear an ankle brace for a while when I run, hike, or climb. We'll see. Good luck!

Post by **Meadows** » Thu Sep 25, 2003 1:59 pm

I just suffered my 6th sprained ankle and it was severe. However, it healed very quickly because experience has taught me well. Ice it often and take the inflammatories if you choose the med path. It really is a good idea to stay off it for a couple of days; thereafter, walk on it as you normally would if it were not injured (this strengthens everything surrounding the ankle). As Dipsi said, do the alphabet tracing and other stretches, especially the calves and achilles tendons. Find out what strengthening exercises you can do once your range of motion starts to come back.

Also, massage the area to break up scar tissue.

As far as exerting it through sports, I say two weeks is a good minimum to wait. after that, be careful because a small turn of the ankle in the wrong way could lead to another sprain or even a broken ankle because all the tendons don't work as well or at all right now. I was back to climbing and running in 2 weeks. However, I have some limitations. some moves I can't do or suffer pain with it and I can't do the 1/2 marathon that I intended to do in Oct.

Post by **Meadows** » Thu Sep 25, 2003 2:02 pm

Woah! I just looked at the website - do you need surgery too?

Post by **Christian** » Thu Sep 25, 2003 2:06 pm

I am almost 2 years out from my sprained ankle. Last Saturday climbing at Jackson Falls I had my foot torqued in a crack and the ligament popped loudly. Everyonbe on the ground hearditpop several times. It used to freak me out but now I just keep going. There is no pain afterwards,no swelling. It just pops in a gross sort of way.

Post by **kato** » Thu Sep 25, 2003 2:13 pm

Go to play-it-again sports, get a pair of figure skates and go ice skating. Miami has a decent rink. Get there twice a week and in the spring you will have indestructable ankles. (Bonus hint: get on a grinding wheel and grind down the toe picks.)

Post by **meetVA** » Thu Sep 25, 2003 2:28 pm

RE: surgery. The ortho said that since it pulls itself back into place that I probably won't need surgery. We'll re-evaluate in 3 weeks. Although if I do go the surgery route I'm thinking of going for the cadaver ligaments because mine are obviously not working.

Also, anyone please answer, if my ankle isn't swelling or swollen or anything like that should I still ice it? I thought of this question a little late for the ortho and he's only in the office once a week...the big jerk.