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Weak ankles

djeclipse

djeclipse

New member
I started playing soccer again for cardio (the best kind of cardio for me, it's cardio and fun) after taking a year off. We've had 2 games and a few practises so far and I a remembering what it feels like to be playing again.

Ever since I had that first ankle injury back when I was 18 (first year playing) I have developed weak ankles. Probably form playing injured and not really giving the ankle enough time to heal.

Anyway, now all it takes is a step at just the wrong angle and it's back again.

I really don't want to let something like this effect my ability to lift and more importantly squat.

Is there anything I can to strengthen my ankles or am I simply screwed?

Thanks.
 
i first injured my ankles playing soccer when i was 14 and from then onwards, i'd keep injuring them, initially playing soccer and then afterwards, i could injure them while walking and taking a wrong step! part of the reason it could happen while walking was because of repeated injury weakening them. i too haven't found any solution, moreso since i'm over 70lbs heavier than when i used to play soccer. i think CCJ might have some ideas for this... i'd imagine that jumping on and off a step really fast should help though i haven't had the chance to do it yet.
 
silver_shadow said:
i first injured my ankles playing soccer when i was 14 and from then onwards, i'd keep injuring them, initially playing soccer and then afterwards, i could injure them while walking and taking a wrong step! part of the reason it could happen while walking was because of repeated injury weakening them. i too haven't found any solution, moreso since i'm over 70lbs heavier than when i used to play soccer. i think CCJ might have some ideas for this... i'd imagine that jumping on and off a step really fast should help though i haven't had the chance to do it yet.
Click to expand...

Same here, I re-injured my akle yesterday while walking to the field (not even playing), it just takes one step in the wrong direction and I roll over on it.

What benfits would jumping on and off a step have?

for me it's mostly the outside of ankle, just under that bone there... I know I'm so technical, lol)
 
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well, as i said, i've not tested it. from being injured so often i'd imagine that it should strengthen the ankle enough. i too injure my ankles in exactly the same place. and yes, i injured my ankle a few weeks ago while walking without looking... didn't notice a small step and twisted the fucker lol
 
silver_shadow said:
well, as i said, i've not tested it. from being injured so often i'd imagine that it should strengthen the ankle enough. i too injure my ankles in exactly the same place. and yes, i injured my ankle a few weeks ago while walking without looking... didn't notice a small step and twisted the fucker lol
Click to expand...
How sad is it that we can deadlift "x" amount of weight, squat "x" amount of weight, and then we get taken out by a crack in the sidewalk, lol.
 
yea, what sucks even more is when a 220lb guy is walking leisurely and twists his foot injuring his bastard ankle... kind of like some spastic :(
i'd say that this thing (the stair jump) could possibly strengthen the tendons/ligaments. i'd imagine CCJ would have some pretty good inputs on this matter... just holler out to him :)
 
djeclipse said:
I started playing soccer again for cardio (the best kind of cardio for me, it's cardio and fun) after taking a year off. We've had 2 games and a few practises so far and I a remembering what it feels like to be playing again.

Ever since I had that first ankle injury back when I was 18 (first year playing) I have developed weak ankles. Probably form playing injured and not really giving the ankle enough time to heal.

Anyway, now all it takes is a step at just the wrong angle and it's back again.

I really don't want to let something like this effect my ability to lift and more importantly squat.

Is there anything I can to strengthen my ankles or am I simply screwed?

Thanks.
Click to expand...
I destroyed my left ankle playing tennis in high school. My rehab involved a lot of stabilization exercises like lifting medicine balls over my head on one foot, sometimes on one of those balance boards. I must have had ten or twelve different stabilization exercises like this.

They also had me do some weird things i'll call "foot curls" using elastic bands where I'd flex/extend/pronate/supinate my foot against resistance. I don't think it was as helpful as the stabilization work but I guess it was ok.

Do you have any scar tissue in your ligaments? Things like that aren't going to get better without surgery, which could make it worse.
 
zaxxon1982 said:
I destroyed my left ankle playing tennis in high school. My rehab involved a lot of stabilization exercises like lifting medicine balls over my head on one foot, sometimes on one of those balance boards. I must have had ten or twelve different stabilization exercises like this.

They also had me do some weird things i'll call "foot curls" using elastic bands where I'd flex/extend/pronate/supinate my foot against resistance. I don't think it was as helpful as the stabilization work but I guess it was ok.

Do you have any scar tissue in your ligaments? Things like that aren't going to get better without surgery, which could make it worse.
Click to expand...
how would you find out whether there's scar tissue in ligaments? also, would scar tissue build up from ankle sprains?
 
silver_shadow said:
how would you find out whether there's scar tissue in ligaments? also, would scar tissue build up from ankle sprains?
Click to expand...
You'd need an MRI to know if scarring was a problem. I'm not an expert on ankle sprains but I remember my doctor telling me that there were 3 grades of sprains with grade 1 being excessive stretching or minor tearing and grade 3 being a long sprain that is likely to completely rupture at least one ligament. I experienced a grade 3 sprain that tore 3 ligaments in the outer portion of my ankle, and they healed with some scarring that an MRI revealed later, so I know that grade 3 sprains can have this effect. It would seem to me reasonable that less severe sprains could have similar effects over time, but I really don't know for sure.
 
zaxxon, how long before you could walk again and how long before you could walk without thinking about twinges in the ankle?
 
Thanks for all the replies.

eat big said:
My gym is great for this type of thing. First, they have some stabilizing equipment I use such as balancing disks, half of a swiss ball that you balance on, and much more. The stuff isn't expensive at all. It's really simple actually. Check out the links below to see what I'm talking about.
http://www.performbetter.com/detail.aspx_Q_ID_E_4747_A_CategoryID_E_231
http://www.fitnesssource.ca/product_info.php?products_id=1227
http://www.fitnesssource.ca/product_info.php?products_id=1114
Click to expand...

My gym actually has a few of these type things. but what exercises am I supposed to do on them. Please don't tell me cable curls standing on one leg while on one of those things.

Als, should I wait for it to completely heal before I start doing these exercises or can I start now? As in the past once I hurt it and am playing every week like I am now, it will probably last the whole season.
 
zaxxon1982 said:
I destroyed my left ankle playing tennis in high school. My rehab involved a lot of stabilization exercises like lifting medicine balls over my head on one foot, sometimes on one of those balance boards. I must have had ten or twelve different stabilization exercises like this.

They also had me do some weird things i'll call "foot curls" using elastic bands where I'd flex/extend/pronate/supinate my foot against resistance. I don't think it was as helpful as the stabilization work but I guess it was ok.

Do you have any scar tissue in your ligaments? Things like that aren't going to get better without surgery, which could make it worse.
Click to expand...


Can you share some of those specific exercises with us?

Also for the grade of the sprain. Some times I wasn't able to walk on it for a week or so, I had to use a cane like an old man, lol the sad thing was I'd just wrap it super tight and have one of those ankle braces (football type where it laces up) and still try to play on it.


The good news is I was able to squat and deadlift yesterday without any problems
 
djeclipse said:
Thanks for all the replies.



My gym actually has a few of these type things. but what exercises am I supposed to do on them. Please don't tell me cable curls standing on one leg while on one of those things.

Als, should I wait for it to completely heal before I start doing these exercises or can I start now? As in the past once I hurt it and am playing every week like I am now, it will probably last the whole season.
Click to expand...


Honeslty, the exercises on these objects are basically balancing. You can have someone throw you a light medicine ball while you try to balance on it etc. I'd wait till your ankle is healed to prevent yourself from reinjury. Ask bignate about more specific exercises.
 
djeclipse said:
Can you share some of those specific exercises with us?

Also for the grade of the sprain. Some times I wasn't able to walk on it for a week or so, I had to use a cane like an old man, lol the sad thing was I'd just wrap it super tight and have one of those ankle braces (football type where it laces up) and still try to play on it.


The good news is I was able to squat and deadlift yesterday without any problems
Click to expand...
i remember, the first time i twisted my ankle playing soccer back in school, it was really painful. i wrapped it up real tight and walked around with a slight limp for a few days. i did something really dumb too - i applied a liniment on it, not knowing that a liniment would provide alot of heat and make it swell even more... it became even more swollen and painful. then i used an icepack... for 2 whole hours! finally brought the swelling down... a few days later, i had a sprint meet... and i ran the 100 and 200m with the ankle wrapped up tightly... really stupid... but who cares, i came 3rd in the 100 with a very poor start and 1st in the 200 :)
 
silver_shadow said:
i remember, the first time i twisted my ankle playing soccer back in school, it was really painful. i wrapped it up real tight and walked around with a slight limp for a few days. i did something really dumb too - i applied a liniment on it, not knowing that a liniment would provide alot of heat and make it swell even more... it became even more swollen and painful. then i used an icepack... for 2 whole hours! finally brought the swelling down... a few days later, i had a sprint meet... and i ran the 100 and 200m with the ankle wrapped up tightly... really stupid... but who cares, i came 3rd in the 100 with a very poor start and 1st in the 200 :)
Click to expand...

The things we do when we're young, stupid and just don't know any better.
 
What I do is basicly isometric holds on the sides of my feet for 20secs sveeral times a week, mostly during my warmups and rocking on em afterward

then stand on one leg balance for a while, then with eyes shut etc

strength your tibs that will help.

mobility and foot work drills/hops on the balls of your feet etc
 
HI rep calf raises helped to bring up my weak ankles. Then when theywere normal, I just did a good calf session every week and carried on lifting heavy on the core stuff.
 
i hurt mine bad about 2 months back playing basketball and it is still naggin at me and it seems i have less control over it wanting to roll the the right or left
and it hurts when i jump high and land

ive always had problems with sprains but non like this one
ive been wearing a brace now for about a week and its starting to heal a lil faster
some call it a death wish but i actualy find that its been healing faster when i still play ball i just have to be carefull and make sure my brace is pretty tight
im hope'n that this goes away
its realy destroyed my speed and jumping ability and the gus macker is coming up :(
 
djeclipse said:
The things we do when we're young, stupid and just don't know any better.
Click to expand...
thing is i sometimes worry that when i'm moving into position to squat, there is always a chance that some moron bumps into me from behind, i try to regain balance and twist the ankle while doing so... that would be disastrous... and a real possibility if you see that morons outnumber everyone at gyms...
 
silver_shadow said:
thing is i sometimes worry that when i'm moving into position to squat, there is always a chance that some moron bumps into me from behind, i try to regain balance and twist the ankle while doing so... that would be disastrous... and a real possibility if you see that morons outnumber everyone at gyms...
Click to expand...
It's a very real possibilty.

I bashed someone on the head with the bar about a month ago. I posted it the morons at the gym thread but I was basically standing in a rack speed-repping overhead presses. This dork just walked straight under the bar and took one to the head.
 
blut wump said:
zaxxon, how long before you could walk again and how long before you could walk without thinking about twinges in the ankle?
Click to expand...
It was a pretty long time ago so I'm not exactly sure but it was roughly a week in a wheelchair, 2 weeks on crutches, and then another 2 weeks in one of those support boots. After that I limped around for about a month before I could really walk. Rehab progressed this whole time and continued for a total of maybe 3 months.

It took about 6 months before I was confident on the tennis court again, and even 12 years later my left ankle doesn't feel as strong as my right.
 
zaxxon1982 said:
This site has pretty much everything I did and then some.

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

I did a lot of exercises 1, 2, 3, 9, 13, and 14 plus most of the stretches. Exercise 9 is what I meant by "foot curls" earlier.
Click to expand...

Thanks for the link and the replies by everyone.

most of the exercises i this link are using the ankle in the up/down movement, will that movement strengthen the side to side "pivot" as that's where the ankle seems to be weak.

Also kaukasion, I believe that wearing a brace like that will actually make the ankle weaker and you will become too dependant on it. I used to wear a brace and while it let me play over all my ankle got weaker as the brace never forced the weak part of my ankle to "work". Ind of like wearing a belt and straps for deadlift.

so far I;ve ben lucky and it seems ot be healing, maybe in a weeks time I will be able to try sone of these exercises.
 
silver_shadow said:
thing is i sometimes worry that when i'm moving into position to squat, there is always a chance that some moron bumps into me from behind, i try to regain balance and twist the ankle while doing so... that would be disastrous... and a real possibility if you see that morons outnumber everyone at gyms...
Click to expand...


That would relaly suck. Sometimes I get worried just walking out of the rack to do squats, it's such a far distance to be cairying all that weight (well it's heavy for me) when allit takes is a slight wrong move simply walking with no weight.
 
djeclipse said:
Thanks for the link and the replies by everyone.

most of the exercises i this link are using the ankle in the up/down movement, will that movement strengthen the side to side "pivot" as that's where the ankle seems to be weak.
Click to expand...
They will work. You don't want to put too much stress directly on the ligaments until you've had some time to recouperate. The big ones on the sides of the anlke are the stabilization exercises.
 
Well another game another injury, lol

last night I really screwedup the other ankle (right). It's much worse then the other one I am having a hard time walking today. I am pissed that I won't be able to do squats today and I hope I can still deadlift as I was going to g for a 5lb PR.

This sucks...
 
anotherbutters said:
Were you overcompensating for the weak one or something?

Get well soon from me too!
Click to expand...

No it was a stupid mistake on my part, it was a 50-50 ball, more like a 40-60 for him. I was reaching and we both went in hard. My foot was fully extended and as we both contacted the ball my ankle bent outward and right away I knew it wasn't good. it was mid first half, I finished the game and then the pain came...

From now on no more 50-50 balls they can have it, lol.
 
djeclipse said:
I finished the game and then the pain came...
Click to expand...
Sometimes, stopping is the right thing to do.

A friend of mine fell playing hockey and landed on his hands, bending both his little fingers back. He was in a lot of pain, but he carried on. Then the next day he had carpet fitters round at his house and he had to move all the furniture. Then the following day (Monday), he came to work and his hands were black from all the bruising. We all told him to go to the hospital, where he found out he'd broken the outer 2 knuckles on each hand. We couldn't believe he didn't realise they were that bad!

(I'm not suggesting your ankle's that bad!)
 
djeclipse said:
No it was a stupid mistake on my part, it was a 50-50 ball, more like a 40-60 for him. I was reaching and we both went in hard. My foot was fully extended and as we both contacted the ball my ankle bent outward and right away I knew it wasn't good. it was mid first half, I finished the game and then the pain came...

From now on no more 50-50 balls they can have it, lol.
Click to expand...
maybe you need to push the ball laterally rather than attempt to push forward with it (given the weak ankles)... i'm assuming that is what you did and both your feet were on the ball at the same time.
BTW, off topic but are you playing competitively or just getting a game with a bunch of friends? what position do you play? when i started weight training seriously, and i still played soccer, i found that my game really improved... my strength while trying to muscle past defenders or on aerial balls and certainly the power of my kicks.
 
EDIT: 2 long winded replies ahead... warning...



anotherbutters said:
Sometimes, stopping is the right thing to do.

A friend of mine fell playing hockey and landed on his hands, bending both his little fingers back. He was in a lot of pain, but he carried on. Then the next day he had carpet fitters round at his house and he had to move all the furniture. Then the following day (Monday), he came to work and his hands were black from all the bruising. We all told him to go to the hospital, where he found out he'd broken the outer 2 knuckles on each hand. We couldn't believe he didn't realise they were that bad!

(I'm not suggesting your ankle's that bad!)
Click to expand...

ya, that sounds like something I'd do. Back in college at a keg party I got pissed and punched a parking metre. Hurt my hand, drank for the rest of the weekend and it kept swelling.

Finally on tuesday my friends got e to go to the hospital and I found out I broke my hand, the bone just under my pinky finger (gotta learn to punch more square on instead of a hook all the time). When they were setting it they had to push and pull the bone back in place and the doctor couldn't believe I wasn't complaining about the pain.

I think that is a part of my problem, I have a reasonable pain tolerance so when most people would stop it is just starting to bother me enough to take notice, then I keep playing and the next day I realize I'm a tool.

While we’re on the topic of hand injuries last racing season I was helping a guy load a crashed bike into a truck, long story short the tip of middle finger (bone and all) was hanging by a small piece of skin, just about chopped right off. I had to make a fist to keep it from falling off. I was more pissed because I was going to miss a free day of racing practise then the fact that I may lose the tip of my finger.. I refused the tylenol with codeine. (Sp?)
 
Last edited:
silver_shadow said:
maybe you need to push the ball laterally rather than attempt to push forward with it (given the weak ankles)... i'm assuming that is what you did and both your feet were on the ball at the same time.
BTW, off topic but are you playing competitively or just getting a game with a bunch of friends? what position do you play? when i started weight training seriously, and i still played soccer, i found that my game really improved... my strength while trying to muscle past defenders or on aerial balls and certainly the power of my kicks.
Click to expand...

I know what you're saying, I do need another approach to those type of balls, in the past I've just tried to power through them and that's when I get hurt. I a lateral push is what I should be doing in those situations or just being a physical obstacle instead of going for the ball.

I am playing in a rec league for now. When I played a few years ago I was playing first division here. I'm not good but not horrible. Now that I'm getting into it I am lucky that I found a team that thinks I'm good enough to stay on 90% of the game, so I am getting great cardio out of it.

My position is right outside winger, but with this team I a playing centre mid and forward.

The extra strength has improved my game as you say, being able to hold off players is much easier now which allows me to do more of what I want to do with the ball.

Do you still play?
 
djeclipse said:
Do you still play?
Click to expand...
naw, not anymore... the last time i played competitively was 4 yrs ago... have been too heavy most of those 4 yrs (now too). i love watching soccer on the telly though, even at 2 am!
i used to play in midfield, on either side.
 
ive been using a cheap brace i bought at wal-mart
it was about 15 bux
and has been worth the world to me in my basketball ventures
i havent reinjured myself since ive been wearing it
but the added stiffness has slowed me down a lil ive learned to deal with it
i would rather loose a step
then hurt myself that bad again

when i hurt my ankle last time i was worried if i was going to ever be able to play basketball again

good luck with your healing
im in the same boat so i feel your pain
 
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