Persistent Ankle Sprains

Persistent Ankle Sprains

Post by Dave Le » Mon, 02 Dec 1996 04:00:00


Is there anyone out there who ever solved the problem of persistent
ankle sprains? I did alot of running from 1978 until around 1985.
While ankle sprains were not the only reason for quitting, that was
easily the most significant single factor.

I started training again last spring (triathlon oriented) and, despite
very low mileage by my earlier norms, seem to be more prone to ankle
sprains than ever. I went out for a 90 minute run over the holidays
and rolled over (once again) on my left ankle. It was about as mild
a sprain as I have ever encountered and I probably could have continued
to run, but I've learned to take it easy on these things. So I
alternated a slow jog (maybe 8:30-9:00 pace) and walking (it was
just a little too chilly to simply walk the 3 miles back to my car).
Well, I rolled over on my ankle AGAIN while jogging slowly! This one
was severe enough to make even walking difficult, so I ended up flagging
a ride. I'll probably be off the roads for 5 days and won't be able to
run pain free for a couple of weeks (these things get real predictable
after you've done them about 50 times).  

Has anyone ever found an answer to this? I always wrap my ankle before
running (elastic bandage) and I have a custom made leather ankle
"cast" (don't know what else to call it) that is uncomfortable as hell,
but I guess I could go back to it (probably cost me 2 minutes at T2).

Long ago I did visit an orthopedic surgeon twice where I basically
learned that my ankle infrastructure is pretty bad (that was certainly a
shocker).  I also had some physical therapy exercizes aimed at both
balance and strength. I did those pretty religiously for a while, but
there was never any kind of real feedback to say "this is getting
better". Then I sprained my ankle again and quit doing them.

It is always my left ankle. I've got a slightly high arch and always
roll to the outside. I'm not sure why but my footplant on the right
side is 'normal' (land on my heel unless sprinting), but I've always
landed on the outside of the ball of my foot on my left side. I don't
know if this is a factor or not. It always happens when I step on
"something", but that something can be a stick the size of a pencil
if it is placed in just the right place under my foot.

Ideas or help out there?

Thanks.

dave lee

 
 
 

Persistent Ankle Sprains

Post by Bill Webbe » Wed, 04 Dec 1996 04:00:00

        Hi Dave...you need to do some proprioceptive re-training of that ankle!
Email me for details...


I don't want to dissect everything today
I don't want to pick you apart you see
But I can't help it

Alanis Morissette



Quote:
> Is there anyone out there who ever solved the problem of persistent
> ankle sprains?


 
 
 

Persistent Ankle Sprains

Post by sbrunst.. » Wed, 04 Dec 1996 04:00:00

What has seemed to work for me is doing exercises with a "wobble
board". It's a round piece of wood with a ball on the bottom. I use it
at work while on the phone. It is supposed to both strengthen the
ankle and (laymen terms) make your neurons used to the rolling
sensation so it can snap back without a sprain. Let me know how it
works out for you.

 
 
 

Persistent Ankle Sprains

Post by Mark Bae » Thu, 05 Dec 1996 04:00:00


Quote:

>Is there anyone out there who ever solved the problem of persistent
>ankle sprains?

Dave,

I can offer the following advice:

1) Shoes - It sounds like you are a "supplenator",(sp?), also know
as an "under pronator" (as am I), which basically means you're foot wants to
roll to the outside. Using the correct shoes for your foot will help
prevent sprains. The problem is most people are "under pronators", so
shoes that correct for "under pronation" are hard to find. A good running
shoe store should be able to help you.

2) Strengthen your ankles - There are alot of exersises you can do, but
my favorate is in-line skating. You will get the greatest benefit if you
skate as agressivly as possible - lots of turns, stops, spins. etc. Roller/
Ice hockey is good, too. It's help me alot.

Good Luck,

Mark

 
 
 

Persistent Ankle Sprains

Post by neal elliot » Sun, 08 Dec 1996 04:00:00

I had the same problem several years ago.  I am a severe under pronator
and break down my shoe on the outside in the forefoot.  I use to turn my
ankle at least once a month.  My answer was two fold:

1) find a shoe that had a wider front sole and no pronation control.
Change shoes every 300 miles (i violate this rule recently and turned my
ankle at about 320 miles).  My best luck has been with Avia Lantra and
Tinley trainers (both now un available and my reserves are running
out..).  Added to that are perscription orthotics that have helped a lot
by actually inducing pronation.

2) strengthing my ankle with resistance training.  when my shins got
stronger my problems were significantly reduced.

Combining both of these should help a lot.  Until your ankle get
stronger, stick to smooth surfaces and keep you eyes open.

Good luck.

Neal

Silver Spring, MD

Quote:

> Is there anyone out there who ever solved the problem of persistent
> ankle sprains? I did alot of running from 1978 until around 1985.
> While ankle sprains were not the only reason for quitting, that was
> easily the most significant single factor.

> I started training again last spring (triathlon oriented) and, despite
> very low mileage by my earlier norms, seem to be more prone to ankle
> sprains than ever. I went out for a 90 minute run over the holidays
> and rolled over (once again) on my left ankle. It was about as mild
> a sprain as I have ever encountered and I probably could have continued
> to run, but I've learned to take it easy on these things. So I
> alternated a slow jog (maybe 8:30-9:00 pace) and walking (it was
> just a little too chilly to simply walk the 3 miles back to my car).
> Well, I rolled over on my ankle AGAIN while jogging slowly! This one
> was severe enough to make even walking difficult, so I ended up flagging
> a ride. I'll probably be off the roads for 5 days and won't be able to
> run pain free for a couple of weeks (these things get real predictable
> after you've done them about 50 times).

> Has anyone ever found an answer to this? I always wrap my ankle before
> running (elastic bandage) and I have a custom made leather ankle
> "cast" (don't know what else to call it) that is uncomfortable as hell,
> but I guess I could go back to it (probably cost me 2 minutes at T2).

> Long ago I did visit an orthopedic surgeon twice where I basically
> learned that my ankle infrastructure is pretty bad (that was certainly a
> shocker).  I also had some physical therapy exercizes aimed at both
> balance and strength. I did those pretty religiously for a while, but
> there was never any kind of real feedback to say "this is getting
> better". Then I sprained my ankle again and quit doing them.

> It is always my left ankle. I've got a slightly high arch and always
> roll to the outside. I'm not sure why but my footplant on the right
> side is 'normal' (land on my heel unless sprinting), but I've always
> landed on the outside of the ball of my foot on my left side. I don't
> know if this is a factor or not. It always happens when I step on
> "something", but that something can be a stick the size of a pencil
> if it is placed in just the right place under my foot.

> Ideas or help out there?

> Thanks.

> dave lee

 
 
 

Persistent Ankle Sprains

Post by Dennis Kiper, D.P.M » Tue, 10 Dec 1996 04:00:00

Quote:

> Is there anyone out there who ever solved the problem of persistent
> ankle sprains? I did alot of running from 1978 until around 1985.
> While ankle sprains were not the only reason for quitting, that was
> easily the most significant single factor.

> I started training again last spring (triathlon oriented) and, despite
> very low mileage by my earlier norms, seem to be more prone to ankle
> sprains than ever. I went out for a 90 minute run over the holidays
> and rolled over (once again) on my left ankle. It was about as mild
> a sprain as I have ever encountered and I probably could have continued
> to run, but I've learned to take it easy on these things. So I
> alternated a slow jog (maybe 8:30-9:00 pace) and walking (it was
> just a little too chilly to simply walk the 3 miles back to my car).
> Well, I rolled over on my ankle AGAIN while jogging slowly! This one
> was severe enough to make even walking difficult, so I ended up flagging
> a ride. I'll probably be off the roads for 5 days and won't be able to
> run pain free for a couple of weeks (these things get real predictable
> after you've done them about 50 times).

> Has anyone ever found an answer to this? I always wrap my ankle before
> running (elastic bandage) and I have a custom made leather ankle
> "cast" (don't know what else to call it) that is uncomfortable as hell,
> but I guess I could go back to it (probably cost me 2 minutes at T2).

> Long ago I did visit an orthopedic surgeon twice where I basically
> learned that my ankle infrastructure is pretty bad (that was certainly a
> shocker).  I also had some physical therapy exercizes aimed at both
> balance and strength. I did those pretty religiously for a while, but
> there was never any kind of real feedback to say "this is getting
> better". Then I sprained my ankle again and quit doing them.

> It is always my left ankle. I've got a slightly high arch and always
> roll to the outside. I'm not sure why but my footplant on the right
> side is 'normal' (land on my heel unless sprinting), but I've always
> landed on the outside of the ball of my foot on my left side. I don't
> know if this is a factor or not. It always happens when I step on
> "something", but that something can be a stick the size of a pencil
> if it is placed in just the right place under my foot.

> Ideas or help out there?

> Thanks.

> dave leePersistant ankle sprains is a nemesis for those experiencing it. It can

take 6-10 years and longer to get to a point where there is "fair"
stabilization and then out of nowhere hit an edge in the sidewalk and
"invert" or twist the ankle again. The key to stabilization is two part.
First is "passive" exercises to strengthen the muscles around the ankle,
second is to create a condition of "cellular memory" to the soft tissues
(muscles, tendons, ligaments and fascia) around the ankle. The way to do
this is with a support or orthotic. By keeping the structures in their
best alignment will reduce stress and strain to those tissues allowing
"memory" to take hold. Understand that this is not a cure as there is no
cure.
--
 Dennis Kiper, D.P.M.
800-DR KIPER
http://www.DrKiper.com
 
 
 

Persistent Ankle Sprains

Post by Muckster » Sat, 14 Dec 1996 04:00:00

Unfortunately if you sprain it once it will always be a problem. Once the
ligaments stretch they loose some of their ability for
proprioception(telling your brain where your foot is and vice versa). All
I can suggest is concentrating on form and possibly orthotics to
compensate for suppination or pronation