ANKLE THREAD

[gukl]

Basically everyone involved in athletic activities has ankle problems at sometimes...so i thought a thread containing everything ankles - prevention, rehab everything would be good/helpful (sure would be helpful for me, often find myself searching multiple threads/places on the internet so would be good to have it all in one place...

im sure on this site there are a lot of people with a lot of experience/knowledge of ankles and the problems they cause people so lets group all that information together for a community of athletes with indestructible ankles!

-how to treat sprained ankles? rice etc...
-how to prevent future ankle problems stengthening, mobility, proprioception(i think this is the most under used disregarded aspect of rehab for ankles......WOBBLE BOARDS FTW.
-footwear + restricition


one thing theres a lot of confliciting advice about is the use of braces/tape and high tops.....i used to agree with all the people against high tops and ankle restriction in the form of braces...until i dislocated my ankle wearing kobe ivs (low tops) and no restriction...now i never play competitive basketball without my braces....but today i rolled my ankle while in a brace..so obviously it doesnt remove the problem? i think a big problem is the lift from bball shoes due to the cushioning systems....if someone could explain why this is bad compared to real low shoes nike frees and the like......but really for basketball there is no way around this is there?

please all you people with tons of knowledge on ankles shove it all into this thread so we can all have a great resource to go to when we inevitably experience ankle problems...because a lot can be done for prevention rehab and i dont think a lot of people know this....i see people sprain there ankle 10 times a year and return to play 3 days later everytime with no rehab...not the way to go.

[gukl]

http://www.youtube.com/watch?v=bNFl8F7GJ8E

to inspire you to think about your ankles. how he did that and didnt end up seriously injured :O

[D4]

I like this thread, as I have had ankle problems for the past 8 weeks, you can read all about it on my thread.  but anyways, anyone heard of and tried HEM?  The ankle rehab/prehab program that is 100x more effective than rice

[gukl]

i did look at that, from what i could make out it focusses on restoring mobility + strength...it says "The H.E.M. ankle rehab system will get you out of pain and walking normally again in about 3 - 7 days (instead of the typical healing time of 4 - 8 weeks with just rest and ice)!".....see JUST REST AND ICE....rest and ice is not rehab....that is the first stage but i believe..depending on the significance of the injury you can begin mobility work...drawing alphabet with toes/circles/plantar flexing back and forth and then move onto strengthening as soon as pain allows....

i saw a very good(well i think so anyway) sports physio when i had my injury and he had me doing mobility and band strengthening work before i could even walk without the use of  a walking boot....which i think drastically improved my recovery time....because by the time i was out of the walking boot i had the strength to walk properly (after a few weeks in a cast my calf had basically disappeared).

im by no means any expert but ankle rehab depends on much more than rest and ice - although you should still do these

my rehab consisted of

complete immoblisation - 2 or 3 weeks....
in the 4th week i began mobility (plantar and dorsiflexion) and strengthening (plantar flexing against resistance band VERY high volume..literallly sitting there for hours doing it while watching tv or such)
the next week i moved onto inversion/eversion mobility and band work....and did this up until i got out my walking boot after 6 weeks.
then i began with calf raises and wobble board exercises while carrying on with all the band strengthening
in maybe the 8th week i was moving onto hopping exercises 1234s around a cross etc.....i began light jogging around this time too
after 10 or 12 weeks i was back playing...which i thought was remarkable...noone believed i would be playing basketball just 12 weeks after that injury. another thing that helped alot was active mobilisation from the pysio....physically forcing my ankle rom back

obviously for a sprain the rehab process can be accelerated alot...but its important not to rest completely...rest from dynamic activities..hopping etc until you can do them mostly pain free but mobility/strengthening stuff can begin very shortly after the injury in most cases i think

when i have more time after exams and stuff ill put together a more easy to read detailed post...ill be doing my work experience for 2weeks with the physio i saw soon too so ill be nagging him all the time for info! sorry for the long drag of a post that is probably unreadable

[D4]

i did look at that, from what i could make out it focusses on restoring mobility + strength...it says "The H.E.M. ankle rehab system will get you out of pain and walking normally again in about 3 - 7 days (instead of the typical healing time of 4 - 8 weeks with just rest and ice)!".....see JUST REST AND ICE....rest and ice is not rehab....that is the first stage but i believe..depending on the significance of the injury you can begin mobility work...drawing alphabet with toes/circles/plantar flexing back and forth and then move onto strengthening as soon as pain allows....

i saw a very good(well i think so anyway) sports physio when i had my injury and he had me doing mobility and band strengthening work before i could even walk without the use of  a walking boot....which i think drastically improved my recovery time....because by the time i was out of the walking boot i had the strength to walk properly (after a few weeks in a cast my calf had basically disappeared).

im by no means any expert but ankle rehab depends on much more than rest and ice - although you should still do these

my rehab consisted of

complete immoblisation - 2 or 3 weeks....
in the 4th week i began mobility (plantar and dorsiflexion) and strengthening (plantar flexing against resistance band VERY high volume..literallly sitting there for hours doing it while watching tv or such)
the next week i moved onto inversion/eversion mobility and band work....and did this up until i got out my walking boot after 6 weeks.
then i began with calf raises and wobble board exercises while carrying on with all the band strengthening
in maybe the 8th week i was moving onto hopping exercises 1234s around a cross etc.....i began light jogging around this time too
after 10 or 12 weeks i was back playing...which i thought was remarkable...noone believed i would be playing basketball just 12 weeks after that injury. another thing that helped alot was active mobilisation from the pysio....physically forcing my ankle rom back

obviously for a sprain the rehab process can be accelerated alot...but its important not to rest completely...rest from dynamic activities..hopping etc until you can do them mostly pain free but mobility/strengthening stuff can begin very shortly after the injury in most cases i think

when i have more time after exams and stuff ill put together a more easy to read detailed post...ill be doing my work experience for 2weeks with the physio i saw soon too so ill be nagging him all the time for info! sorry for the long drag of a post that is probably unreadable

yeah that's exactly what HEM emphasizes.  Rest and ice only for first 48 hours or so and then doing rehab strength and mobility work ASAP.  So I think it is a good program.

Anyways I have the most common ankle sprain, you know on the outside of your ankle that happens frequently in basketball.  I have full range of motion, but theres this weird pain I get like in the deep inside of my ankle near my heel that I get when I put my foot in awkward positions.  Every experience this?

[$ick3nin.vend3tta]

AnkleTraining for Basketball.


Some good rehab idea's here.


<a href="http://www.youtube.com/watch?v=p8g7UeSw95A" target="_blank">http://www.youtube.com/watch?v=p8g7UeSw95A</a>



Ankle Strengthening w/ resistance bands.


<a href="http://www.youtube.com/watch?v=0q0qBzbb7Bs" target="_blank">http://www.youtube.com/watch?v=0q0qBzbb7Bs</a>

[Raptor]

How can people sit like this:



is beyond me. My toes and feet would hurt at 1/4 of that range.

[Jard]

Do this.

<a href="http://www.youtube.com/watch?v=bGQ9tutDhDU" target="_blank">http://www.youtube.com/watch?v=bGQ9tutDhDU</a>

(Dick Hartzell was nice tho, check him out)

[Raptor]

And we come down on the ankle, and obviously...

By the way, I need to film Miles on this forum jumping straight up and landing with his feet bent outwards as in a bad landing on someone's foot. And of course, then recover back.

[gukl]

that kneeling stretch....i dont see how that plays a big part in preventing injury....in rehab after an injury where you loose a lot of rom then maybe to get some back.

ya that dick hartzell guy seems to know some stuff....a little crazy though

http://video.google.com/videoplay?docid=-6779624059122520880#

im going to try this sometime...need a new band though

another article on ankles - http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/the_ankle_paradox_building_indestructible_ankles

[Zetz]

How can people sit like this:



is beyond me. My toes and feet would hurt at 1/4 of that range.

Position on the right..... NOT HAPPENING. Sprain won't let it happen. Sadly my ankle won't be at %100 until after my track season.

[gukl]

i think mobility to the extent of that pic is just excessive....all my ligaments are lax due to hypermobility and i think this contributed in a big way to my injury....the ligaments didnt restrict my movement they just stretch until my bones came out of place ...my sister has hypermobiltiy syndrome and she dislocates shoulders knees all sorts often...although she doesnt have damage to the ligaments as such that i had....all mine ruptured?

i feel more confident with my right ankle now because it wont easily go into extreme ranges of motion like my left one does...its like it will go all the way out...but at that point i have no muscular control to pull it back into place it will just keep going unitl...disaster.

anyway my new wobble board should come tomorrow Fun prehab who'd have ever thought it could play with them things for hours