Chronic ankle injury

[ajs166]

Thank you for your reply Musculoman.

I am very keen to try some of the exercises you have suggested. As far as the level my ankle is at I am confident of attempting all of the exercises you described. My ankle seems to be unaffected by running and walking up and downstairs but the loose feeling seemed to slightly increase after playing a friendly game of indoor soccer and jumping exercises at taekwondo. My ankle certainly doesn't feel like it about to give way when I exercise.

I was just wondering how frequently I should do the exercises (reps/sets, days per week etc). If you have any advice regarding this it would be great.

Thanks again. I already feel better knowing I can actively do something about this injury rather than just sitting and waiting.

ajs166

[Musculoman]

Hay ajs
Glad I can help.

An exercise program you may want to try then may include:

1. Single leg stance approx 2m away from a wall. Use a basketball / larger ball preferably (or a tennis ball if it is all you have) and throw it against the wall about 1m above head height. Repeat 10 times. 4 sets
1. to make it harder (if the above is too easy) Throw the ball so you have to catch it each side, or stand on an uneven surface, or throw the ball higher, or stand further away from the wall, or use a heavier ball.

2. Form a cross on the ground with tape. Hop in a pattern (top left, top right, bottom left, bottom right) or you can change it up. Complete the pattern 5 times in a row. 3 sets. Can make it harder by jumping further away from the centre in each quadrant.

Different version of 2. Place a single line on the ground, hop over it left and right 5 times. Add an object to hop over. i.e. book. Try and find something which will fall over if you hit it, so you do not injure yourself. Start with small objects and build up. If you can hop over something > 20cm 5 times , 3 sets you are doing well Keep practicing.

3. Put a basketball/volley ball or fit ball against the wall if you have one. Lie on your back and put your foot up on the ball so your leg is @ 90 degrees. Close your eyes and roll the ball steadily up and down the wall, trying not to shake best you can. Start just holding the ball against the wall and going up and down 3 times (we will call this 0%), every 3 times increase the pressure by 25% until you are pushing as hard as you can (call this 100%) against the ball and going up and down 3 times. The aim is NOT to shake, don't try and go quickly, the slower the better. This one is all about control. 2 Sets

4. Continue your calf raises, single leg. Try and do them without holding on to something if you can! If you master this, try and do them without holding on and closing your eyes, you will find this quite difficult I assure you. 4 sets 10 reps

5. Sport specific exercise: Try and find an exercise you may do in your martial arts class which may give you the unsteady feeling in your ankle. Practice this in a controlled environment slowing each part down and making sure you are steady and in control of each movement.

The idea of these is to strengthen your ankle, AND increase your body's awareness of what it is doing (proprioception). You use 3 things for balance and ankle stability: Vision, Vestibular system and Proprioception. When you injure a joint, you lose some proprioceptive feedback (body loses the ability to KNOW your ankle is moving to the left or right etc.) therefore your stability muscles take longer to react, which can cause pain, feelings of instability etc.

Here is some information about proprioception! May be an interesting read for you:

Very laymans description:

What Is Proprioception?

Reccomended reading: (try and work your way through it, look up terms you may not know, will help you a lot in the future, especially for your martial arts and any future injuries!)

The Sensorimotor System, Part II: The Role of Proprioception in Motor Control and Functional Joint Stability

Try these exercise sets twice daily each. It won't happen over night, but it should help to give you a full return to sport. If they all get too easy, just send me a message and I can give you some harder / different exercises.

Regards,
Musculoman! (feel like a superhero with this name... didn't think about that when I signed up!)

Edited to remind you: Any pain / aggravation stop the exercise in question and shoot me a post.