BADAnkles

“I attempted a fifty kilometer mountain foot race this past Saturday, and sprained both ankles in the first ten miles. Now what can I do to get them both back into shape before venturing out bping this summer? Any help!”

“Go see a good sport medican doctor!

8)”

“I had a Really bad sprain over a year ago... just the right ankle, tho'. A friend suggested an exercise she got from a physical therapist. Twice per day, morning and night, draw all the letters of the alphabet with your big toe... or in your case, toes. It really helped me to maintain my flexibility.”

“Chop'em off.”

“LMFAO!!!!!!!


8)”

“That's what I tell my daughter.

"Daddy, my leg hurts."

"Okay, let's cut it off..."

"DADDY!!!!!"”

“Thats even more funny!!!!


8)”

“I would've quit if I sprained my first ankle.

Go see a sports medicine specialist like Mike suggested.

Get healthy soon.”

“I think first I would rest them and let them heal first before trying any activity that might cause a reinjury. Once you feel that things have gotten better, I would start out with a mild exercise, like weightless calf lifts followed by stretching. Using a towel, stirrup style around your feet pulling in all direction, rolling/rotating that joint from side to side as well as extending your feet as if tippy toeing and curling you toes back under. And don't forget a good rub down and a warm soaking to keep things limber.

If you wear too much ankle support when hiking you maybe limiting yourself from strengthing your ankles. If you're a jogger or like evening walks I would look for some 'soccer fields' or front yards to run or walk. That kinda of activity should help condition your ankles more so than pavement running/walking, I would like to believe.

.”

“I had ONE bad ankle sprain from playing volleyball. RICE at first: Rest, ice, compression, elevation.

You should probably see a sports dr. They'll probably put you on crutches. However, keep asking them questions and try to get on your feet as much as you can. I've see people get really cobbled up ankles from having a dr. keep them on crutches or in a splint for a long period of time.

With mine, I was walking on it the next day, although I debated visiting a dr. (cuz there was a very loud "crack" to go with it) It hurt, but I think that helped.

Then, for awhile, I wore a brace on that ankle, which amounted to a canvas, lace up, tall, bootie thing, with thin (1/4 to 1/2" wide) metal shanks down each side.

For volleyball, I went to high-top shoes for more support, plus the brace for a couple years. Finally, I weaned myself off it. That ankle bone is still bigger. But otherwise, it does not bother, other than having a tendency to do a little, slight, almost-nothing roll/sprain on occasion. The type that you say, "Oh no, I just rolled it" but you know it's not much.......and in 5 minutes of working out, there's no pain. Maybe just slight swelling later. And soon gone.”

“Buy some full leather hiking boots with a good stiff six inch collar.

Walking and toe lifts are good exercise. Skating will build your ankles. Get a 6 inch diameter cylinder and a two foot board. Balance yourself and the board on the cylinder. Shift your weight without busting your butt.”

“I have always found that heavey duty backpacking boots work best!Becuase they are so stiff and give me great support.I know they take longer to break in but once they do they are the best thing for your foot.

8)”

“twofootdrive - was that the Dogwood Half Hundred that you were injured in? If so you may be interested in the fact that one of the participants, Bonnie Day, died as a result of a fall in that event. Bonnie Day news ”

“To all who gave advice Thanks, now I just have to let both ankles rest until I can start with the excerises. To stanlee when the first one twisted I still had 4.5 miles to go to a check point or road so I limped! To Crazy Mike heavy duty boots would have helped my ankles but I might still be out there trying to finish. Last but not least to HogOnIce (nice name btw) It was the Dogwood HH and I do remember Bonnie passing me on the first leg. I thought that it was a long but relatively safe race not like some of the ones out west that are 100 miles or more. It rained the night before and about noon that day I wonder if the wet trails had something to do with her death.”

“MEDICINAL MARIJUANA!”

“Long distance running can be fatal!

Avoid running!”

“from what I read on another forum Bonnie did slip on wet leaves so the rain was definately a factor.”