recurring ankle sprain

[Z-Man]

I badly sprained my left ankle for the third time in 4 years yesterday. Read through this thread, http://www.cascadeclimbers.com/forum/ubbthreads.php?ubb=showflat&Board=11&Number=368662&Searchpage=3&Main=25858&Words=ankle&topic=0&Search=true#Post368662 , which had good short-term care information, but was wondering about long-term implications and care. This was the same as the two other times this has happened, and I am on crutches and doing the RICE thing, but I'm worried I may be doing irreversible damage at this point. In the referenced thread JosephH recommended strengthening the ankle by doing tightwire walking, any other thoughts about long-term care, strengthening, etc.?

Edited January 6, 2007 by Z-Man

[layton]

Joseph has a good point. Recurring ankle sprains cause a loss of proprioception in the ankle (sense of one's position in space) which may be adding up to a viscous cycle. Proprioceptive training such as multi-directional lunges, one legged squats, wobble board training (or any unstable surface like Joseph mentioned) are all good exercises.

 

Strengthening the inverters and dorsiflexors using tubing or bands. Strengthen the intrisic muscles by picking up marbles with your toes, or putting a weight on a towel and bunching it up with your foot, and alphabet tracing with ankle weights.

 

You may also have a biomechanical issue with your foot like over-pronation, or rearfoot varum so supportive footwear, or orthotics could help.

 

Taping your ankle short term may also help.

 

Do internet searches for specifics on what I've mentioned.

[Kat_Roslyn]

You could try going to a physical therapist that is a gait specialist, they will analyze how you stand on it and point out weak areas and can show you exercises that will specifically help you.

An extremely easy exercise to do anywhere (standing in line, in the kitchen, etc.) is to just stand on one foot, the injured one, like a flamingo, and make sure you are not rolling it in or out, just point it straight ahead, then close your eyes and concentrate on keeping it straight and strong. This has really helped me in the past.