Question:
i sprained my right ankle, is there any kind of treatment that will strengthen it?
I sprained my right ankle to the left in July, when running, 2 week latter I went to the doctor, but he said it was ok, that after 4 weeks the pain would go away and not to take any pills for the pain… after 1 week of that I went to another doctor and they had to put the plaster on, but they said it was to late but to leave it on for 3 or 4 weeks, even though I had the plaster on, my ankle still hurts if I walk to much or if its winter, now after running a bit I feel like my ankle is weak and it goes to the left, just like it happened when I sprained it… is there any kind of treatment that will strengthen my ankle? I play football/soccer, so I need my ankle as strong as it can get…, please help me
Asked by gopriss - 2 answers - 3 years 25 weeks ago
I would say the same exercises that ward off shin splint pain. Walk on your heels for like 2 minutes or until they get tired. Heel raises using a dumbbell. http://www.youtube.com/watch?v=QdTmh5yKdR8
stretch your calf muscles a lot! and also stretch the anterior tibilias.
Submitted 3 years 24 weeks ago by MightyHealthy"the only easy day was yesterday"
These exercises in order of importance solved the problem for me:
1. Balance on one leg on a soft surface such as plastic disc pillows that they sell at fitness stores for this purpose. I use disc-o-sit. Start standing in a doorway for support. Do 1 minute
per leg. You only need to do a few minutes total on each leg per day. Over time progres to doing it with your eyes closed.
2. Strengthen your foot arches. If you have high strong arches this may not apply to you. The technique is hard to describe. A recent issue of sports injury bulletin briefly described the technique. Here is a link to the original paper describing the technique in more detail.
http://www.aptei.com/articles/pdf/IntrinsicMuscles.pdf
For someone with low weak arches, this works miracles.
It eliminated my need to wear orthotics which I wore for years and which I believe weakened my ankles.
3. Calf stretches.
4. Heel lower exercises. Technique is explained in a prior sports in sports injury newsletter issue. Basically rise up onto ball of your feet and lower heel slowly. It is very important to lower the heel back down slowly.
5. exercises on one leg. For example, I do dumbell curls, bent over rows,
shoulder presses on one leg. I do one legged squats with dumbells, etc.
These exercises will prevent other kinds of injuries as well such as knee sprains,
Submitted 3 years 19 weeks ago by claudiofetc.