Weak Ankles

SteamTrean

I used to always go over on my ankles during 5-Aside. Damaging my ligaments from time to time in the process. This hasn't happened in a year and I attribute this to the ankle supports I've been wearing (glorified socks really). A friend of mine recently said that I should stop wearing them now, that my ankles are stronger from playing every week and that by continuing to wear the supports, unnecessarily, my ankles will not get any stronger and I will always need the support.

They don't impede me on the astro-turf so I think it would be asking for trouble to go without. Is there any truth to his opinion?

BlueIsland

This is true as far as I know. The physio of my g.a.a club has said this to me loads of time. My brother is prone to going over on his ankle. He is afraid to go onto field or training without strapping. The physio has told him it will become a mental crutch if you dont get rid of it. The ligaments weaken because the strapping is a flaso ligament which is being added. Do your best to get rid of the crutch.

runningjoke

I've something similar on my right ankle. Went over on it coming down howth head. I've always worn a support on the ankle and wondered about wheter I still needed it or not. Never thought about it actually causing me damage in the long term though!!

Rogueish

To the OP,
If you have a chronic history of ankle sprains then quite likely the ligaments have been overstrained that many times that they are permanently overstretched. This leaves you at a greater disposition of going over on your ankle at a future date.

Your ankle support ''a glorified sock'' is not suitable for support. You need something similar to this http://www.muellersportsmed.com/atfanklebrace.htm that actually supports the ankle ligaments.

An adequate rehabilitation programme which includes retraining your peroneal muscles, anterior tibialis and your calf muscles. Both strength and proprioception need to be trained. You will still be susceptible to ankle sprains but this tries to reduce your risk.

Runningjoke and Blueisland:

Yes you are both right. Some athletes over depend on an ankle support both mentally and physically. It is not recommended that a person who has only had one ankle sprain and undergone a full rehabilitation programme be allowed to over rely on a support.

However if the person has a history of chronic ankle sprains then the small nerve endings in the ankle ligaments (proprioceptors) which provide feedback to the brain in regards balance are seriously damaged. The tightness of a strapping or support can help the person use the proprioceptors in the skin.

Some athletes do not get adequate time to fully rehabilitate their ankle so end up using a support throughout the 'season' then the end of season merges with the start of the soccer, rubgy or G.A.A. preseason so the ankle is never really rehabilitated and hence the over reliance on the supports.

SteamTrean

Rogueish wrote: »

To the OP,
If you have a chronic history of ankle sprains then quite likely the ligaments have been overstrained that many times that they are permanently overstretched. This leaves you at a greater disposition of going over on your ankle at a future date.

Your ankle support ''a glorified sock'' is not suitable for support. You need something similar to this http://www.muellersportsmed.com/atfanklebrace.htm that actually supports the ankle ligaments.

I looked into that ATF brace. I bet you could play football with a fracture in that bad boy. I'll definitely look into it. Cheers. I think I may be one of these hopeless cases.. I under-pronate quite badly so I think I will just have to come to terms with it and get a good support. I'd be cautious of getting anything too sturdy, but that thing looks comfortable.

Lil' Smiler

SteamTrean wrote: »

I looked into that ATF brace. I bet you could play football with a fracture in that bad boy. I'll definitely look into it. Cheers. I think I may be one of these hopeless cases.. I under-pronate quite badly so I think I will just have to come to terms with it and get a good support. I'd be cautious of getting anything too sturdy, but that thing looks comfortable.

You say you under pronate?

As in you have low arches? feet turned inwards?

Why not look into getting a pair of Prescriptive Orthotics?

The Medial and Lateral ligaments of the ankle will be strained laregly if there is over pronation of the feet.

ALways make sure to ice your feet right after whatever sport you do. It's so important! Also majorly important to look after your feet and sort out whatever the problem may be, over pronation of the feet can lead to problems with the knees, hips and lower back!

As someone mentioned above, adequate rehabilitation is a key factor towards a chronic injury. You must give yourself a substantial amount of time off whilst injured and incorporate proper stretching, resting & strengthening for the injury! Most people go bak way too soon after injury!

Good luck anyway, you'd be best to go and see someone about it.

oh and i see you're from Dundrum, why not drop into the Priory Clinic in Stillorgan?
I saw a patient last week who had a problem which sounds very similar to yours but it's in fact a whole lot of old trauma on his achilles that has wrecked his ankle stability and strength.

SteamTrean

Yeah my feet don't roll all the ay out and are turned in slightly, so that every pair of shoes I own eventually gets worn on the outsides of the heels, making it more difficult to pronate properly no doubt. I should probably get that looked at alright. I'll put it high on my list of things to do in 2008.

jester77

I've a similar problem, torn ligaments in my right ankle a few times when I was younger. Don't play much now but I feel my ankle is weak, only played 1 game this year (astroturf surface) and went over on it, was in serious pain with it for a few days, more than when I've torn the ligaments. There's talk of me starting to play again in the new year. I tend to walk on the outside of my heels, if this makes a difference? Not sure if that's over or under pronating!

Aside from supports which I've never worn, is there any particular exercise we could add to our training? The only exercises I do that hit the legs would be deadlifts, squats, lunges and calf raises.

dublincityvic

jester77 wrote: »

I've a similar problem, torn ligaments in my right ankle a few times when I was younger. Don't play much now but I feel my ankle is weak, only played 1 game this year (astroturf surface) and went over on it, was in serious pain with it for a few days, more than when I've torn the ligaments. There's talk of me starting to play again in the new year. I tend to walk on the outside of my heels, if this makes a difference? Not sure if that's over or under pronating!

Aside from supports which I've never worn, is there any particular exercise we could add to our training? The only exercises I do that hit the legs would be deadlifts, squats, lunges and calf raises.

I used to damage ligaments in my ankles regularly, physio's have told me this is due to having flat feet- where the arches of my feet are flat. I wear artotics whenever playing astroturf or hard surfaces and in my football boots during the football season. Use a wobble board to strengthen the ligaments also. These are in every gym - ask the gym instructor on how to use them..

SteamTrean

jester77 wrote: »

I tend to walk on the outside of my heels, if this makes a difference? Not sure if that's over or under pronating!

Under I think, I looked into this last year. When we walk our feet roll flat on the ground with every step, as in roll in ward from the outside until completely flat. You wouldn't think it but they do. When we underpronate they don't roll all the way in and like you and I we end up wearing down the out side of the heels of our shoes. This is very bad for all sorts of reasons. Not as bad as overpronating were they keep rolling in after they've gotten flat. That is less common but can lead to back trouble and all sorts.

Jimmy Bottlehead

Anything you can do for it? I have the same thing (under pronating).

SteamTrean

CJ Marren wrote: »

Anything you can do for it? I have the same thing (under pronating).

A previous Poster suggested:
"Why not look into getting a pair of Prescriptive Orthotics?" I think you'd have to go to a specialist and get them made especially so it'd probably be pricey.. worth it though I guess. Maybe next year.

Jimmy Bottlehead

Haha, "I stand corrected", said the man in the orthopaedic shoes!