03-22-21, 07:18 AM | |
Join Date: Dec 2011
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Ugh, Alison, I'm sorry that sucks! So frustrating! I have been battling pf for months now (on the opposite foot of the one that usually acts up, lovely!), so I just wanted to say how much it extra sucks that you have to put up with an ankle sprain on top of it!
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Stephanie |
03-22-21, 08:07 AM | ||
Join Date: Sep 2009
Location: TarHeel country
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Quote:
And this is exactly my PF these last few months! Usually my left foot flares...but nope. Now it's my right. (And then I go and sprain the left, lol -- I can't win!) |
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03-22-21, 09:07 AM | |
Join Date: Mar 2005
Location: Atlantic Canada
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Sorry to hear your ankle is hurt, Alison. I also have chronic ankle instability and can also turn my ankle standing still if I'm not careful.
Doctors think the instability probably is congenital in my case - from ligament laxity - although who really knows, since they've been made far worse by constant injury. The one benefit in my case is that I've sprained my ankles so many times that the ligaments are so loose, that it's pretty much impossible for me to tear them anymore. There are things that can be done, like surgeries, but most doctors don't recommend it unless you're an athlete because they say the risk and recovery is worse than the problem itself. I've looked into prolotherapy, but I've been turned off by how fringe it seems to be. Things that have helped me with mine: 1. Using yoga toes toe stretchers - stretching my toes out wider to provide a broader base of support seems to have done more to stabilize my ankles than anything else. After trying nearly everything, I was not expecting this to help and was astonished how much it did. 2. Strengthening my glute medius - Within the past decade, it seems like a lot of research has indicated that chronic ankle instability is often associated with glute medius weakness/dysfunction. Luckily a lot of floorwork exercises that you can do with a bum ankle strengthen the glute medius (ex. clamshells, leg lifts - like in pilates side-laying floorwork, like in Winsor Pilates Buns and Thighs). 3. Wearing flat, wide, supportive shoes - no heels for me, ever. No pointed toes. I go out of my way to find shoes that are shaped like my feet. I like Keens, have had some success with round-toe Dr. Scholls ballet flats and some Born brand dress shoes. Shoes make a big difference. Maybe consider trying low or zero drop athletic shoes to avoid the more unstable raised heel. 4. Walking for warm-ups/fitness - if I walk for five minutes before working out, my ankles fare far better. 5. Carrying around light ankle sleeves - I pay close attention to my ankles and when they start to feel tired/shaky or sore I proactively put on light woven ankle braces (I hate the neoprene ones - they're too sweaty). 6. Wearing an ankle brace with gel pads in the evening - This is just for symptom relief, but I love it. I have this Mueller one , which I call my "pain brace". The gel pads provide pressure that makes my ankle stop hurting when I've overdone it. What didn't help 1. Balance exercises - this could just be because my problem is so bad/seemingly unfixable, but balance exercises just make the pain and instability worse. I think it's because I have all of these stabilizer muscles that are already working overtime and as strong as they can get, and balance exercises just waste whatever strength I have there for the day rather than strengthening things. I look for exercises that keep both feet on the ground as much as possible (kettlebells are great for this). Balance exercises are probably great for rehabbing ankle sprains for normal folks, but once you hit chronic territory, I think they become more harmful than helpful. 2. Wearing hiking boots to support my ankles - I'm a hiker, which is probably dumb given my ankles, but I make it work by being careful and adopting other strategies. It may surprise you to learn I wear low hiking shoes, though. I think my body has developed a certain equilibrium when it comes to keeping me upright, and when I wore high boots that immobilized my ankles, all of the stabilization work ended up falling on my knees, and I quickly developed patellofemoral pain syndrome, which I'd never experienced before. I eventually managed to rehab it after switching back to lower shoes. Hope your ankle feels better soon - it's such a frustrating problem to deal with. |
03-22-21, 09:30 AM | |
Join Date: Sep 2009
Location: TarHeel country
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Thanks for that detailed response, Eibhinn! Actually, I was perusing some old "ankle" threads last night and saw some replies from you.
Interesting about yours being congenital. My mother has weak ankles -- plus, I have joints that tend to hyperextend, which I suppose could be related. I bought some yoga toes recently, hoping to help my PF! I'll have to actually use them, lol. (I keep forgetting...) Gosh, all your suggestions are singing my tune! I love floorwork, and I never wear heels. (Pretty much live in Crocs, to be honest.) Thanks for taking the time to share what helps you! |
Tags |
ankle, ankle injury, ankle sprain, ankles, injury, sprain |
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