Training with a weak ankle

Discussion in 'Health And Fitness Archive - no posting' started by Hapuka, Mar 2, 2007.

  1. Hapuka

    Hapuka Te Aho

    I was training the other day at muay thai and I kicked I slipped back and tripped over on my left ankle, I always seem to hurt my left ankle a lot when training and I feel kinda of like an dork every time I fall over, people think I'm a baby. I'm not a baby it hurts (no I don't cry like noobs do) But It seems to happen a lot. It started when I was running on the tread mill few years and one of my friends speed up the tread mill, I tripped and twisted my ankle. I was just wondering if I weaken my ankle. Is there anything I can do to stop looking like a dork each time I trip over?

    Thanks
     
  2. SickDevildog

    SickDevildog Lost In The Sauce

    Here are a couple that helped me strengthen my ankles and made them more elastic too.

    Chinese splits (toes pointing forward)
    Horse stance with toes forward
    Calve raises
    Dorsi Flexion
    Oly Lifts
    Highpulls and Powershrugs going up on toes
    Ankle rotations
    Sprints
    Mountain Climbers
    Stretching feet in different directions

    Hope this helps. ;)
     
  3. slipthejab

    slipthejab Hark, a vagrant! Supporter

    all of those are good pointers... nice one SDD.

    Hapuka.. yeah bro don't worry... balance in Muay Thai doesn't always come natural... it takes time. What you've gone through is very common for most novice nak muays. Heck, it even gets some of us who've been at it a while.

    The ideal thing is to not train on a painful ankle. Let it heal to the point where it's not too tender to bear weight. You don't want to rush it.

    What you might want to look at is this:

    http://en.wikipedia.org/wiki/Dorsiflexion
    So you can understand what's going on down there... Knowledge is power as they say.

    http://physicaltherapy.about.com/od/orthopedicsandpt/ss/anklerehab.htm
    Here's a nice run down with actual exercises that pertain specifically to ankles.

    More good free info:
    http://sportsmedicine.about.com/od/footandankleinjuries/a/ankle_rehab.htm

    A short vid clip of some exercise for rehabbing an ankle... good for ideas of how you could go about it... think elastic strips tied off to furniture etc.
    [ame="http://www.youtube.com/watch?v=n3B-DnLD-mE"]DorsiFlexion,Eversion,Inversion Strengthening Equipment - YouTube[/ame]

    Good stuff you can do in easy to understand english with out the need for special equipment:
    http://www.realage.com/home_care/sprains/top/content.asp?memberId=&cbr=&topic=6

    Not specifically ankles... but of some use for your problem:
    http://www.sportsandortho.com/PatientEducation/rehabilitation-after-knee-surgery.htm

    and last but not least... a complete program in a printable PDF format... you realize you have no exscuses now.... :D

    http://www.csuchico.edu/~sbarker/injury/ankle/ankle_rehab.pdf


    additionally - to condition your ankle to it's best... practice repeatedly your roundhouse on your 'friends' head - the one who increased the treadmill speed.
    Get rid of friends like that.. and condition your ankles at the same time. :p
     
  4. SickDevildog

    SickDevildog Lost In The Sauce

    Holy moly Slip, thanks for all the links.

    I used to have weak ankles too, I'd roll or twist them atleast once a month before starting CMA.

    The links slip put up should make damn sure none of us weak-anklers will ever roll/twist them again. :)

    I think skipping might help alot, but you're probably already doing enough of that since youre doing MT.

    Sled draggong is good GPP training and strengthens the ankles too.
     
    Last edited: Mar 3, 2007
  5. Nurofen

    Nurofen Valued Member

    Thanks for the info Slip, I recently sprained (I think) my ankle during a wrestling warmup and this is bound to help.
    I have flat feet so my ankles are naturally weak and I've been looking for a way to improve them.
     
  6. Cait

    Cait da Bionic is BACK!

    i roll my ankle regularly.. but i have no functioning ligaments left in them anymore. i do exercises.. but i still have to tape my ankles before class. which does help. i only twist them now when i forget to tape them
     
  7. Mike Flanagan

    Mike Flanagan Valued Member

    It sounds like a mild sprain. Some of the rehab exercises mentioned above will probably help, but ease into them slowly.

    My ankle is so bad nowadays I have to wear an ankle support whenever I train, the nice thing though is that the support works really well.

    Mike
     
  8. adouglasmhor

    adouglasmhor Not an Objectivist

    I used to have the same problem, the exercises above will help and you will be able to avoid it happening again sooner rather than later if you do it sensibly.
     
  9. Ad McG

    Ad McG Troll-killer Supporter

    Excellent posts all round, chaps.

    Isn't it funny how people say "what should I do to my WEAK ankle" when the answer is really in the question :D
     

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