Ankle Remedial Therapy

[gvmartialarts]

Anyone got some tips for me to;
(1) Speed up healing of damaged ankle ligaments
(2) Exercises to improve & maintain ankle stability & strenght
(3) Fitness workouts to keep me out of the runners.

Cheers - Mat

Sor.NakSoo ThaiBoxing

[Random]

Just breifly:

(1) Speed up healing of damaged ankle ligaments.
Massage, ice after training to stop swelling, avoid running and skipping (high impact)and try cycling & swimming (no impact).

(2) Exercises to improve & maintain ankle stability & strenght
Rubber band exercises (google it), balancing boards, 1 footed exercises, yoga & pilates (underated I reckon).

(3) Fitness workouts to keep me out of the runners.
Boxercise circuits, gym circuits, cycling/spin classes at gyms.

[humble]

Would depend on the ligaments involved

Which ligaments are damaged Mat?



<center>D-L-C
kettlebellkingdom@hotmail.com </center>

[Imsta]

try VB.

Kun Khmer Renaissance

[GhettoSmurf]

3) Fitness workouts to keep me out of the runners.

wats the runners?

[Traskie]

Hit the brews bro - always works a treat!

But in all seriousness - compression bandage (folded twice if necessary, but ensure its not too tight) with an icepack ontop of the bandage (not direct ice on leg) and elevate. Also take a Brufen or neurofen (something with ibprofen to reduce swelling). When you are NOT elevating, applying ice and using your compression bandage, apply Anicare cream and voltaren to the leg (usually do this immediately before bed (elevate on a pillow in bed).

Oh and see a doctor bro...

Luck (good)

"I'm honored to shake the hand of a brave Iraqi citizen who had his hand cut off by Saddam Hussein." GWB

[gvmartialarts]

Dorsal calcaneocuboid main one, but swelling and strain in both superior and inferior retinaculum (or even strain of dorsal cuneonavicular ligaments, hard to determine without MRI or good xray). Extreme pain during inversion of foot.

And runners are running shoes Ghettosmurf :)

- Mat

Sor.NakSoo ThaiBoxing

[imported_n/a]

hey Matt,

are you going to be at the gym spar at Ultimate?

Quentin
The Ad-man
International Kickboxer Magazine

[gvmartialarts]

Yep, got some boys doing it. Will see you there.

- Mat

Sor.NakSoo ThaiBoxing

[Locked Up]

See a good myotherapist who treats a lot of sports injuries, they will do some deep tissue massage to the area and some do something called 'dry needling' which is a bit like the western version of acupunture this will increase circulation (therefore promote healing) and great to relieve pain and restore range of movement, they will also be able to prescribe some good stretches to use on an ongoing basis if this problem is likely to become a chronic or a recurring one.

[humble]

quote:
Dorsal calcaneocuboid main one, but swelling and strain in both superior and inferior retinaculum (or even strain of dorsal cuneonavicular ligaments, hard to determine without MRI or good xray). Extreme pain during inversion of foot.

And runners are running shoes Ghettosmurf :)

- Mat

Sor.NakSoo ThaiBoxing


Sounds like the same issue I had when I was in basketball.

Did you roll it or kick something really hard?

If you rolled it then you have to to a lot of plantar flexion and dorsi flexion exercises as well as inversion and eversion exercises.

Basically this means plenty of seated, standing and donkey calf raises as well as leg press calf raises.

Buying one of those little gay steppers chicks in leotards swear by. This is about their only benefit.

Getting a very decent pair of runners that support your feet. I'm currently using Brooks Glycerin 5's and they're the best shoe I've had. I used to be devoted to Asics but these brooks are much more stable for pronators/inverters.

If you can afford it, get a very decent scan done at a chiropractors of your footprint and then get custom insoles made up. Don't buy ready made insoles, they're crap!

They cost a fair bit but are well worth it. Slightly uncomfortable at first but then you get used to them pretty quick. You'll find if you do run, your running becomes much easier and economical.

You can ice and massage all you want and it will help to some degree but you point blank, you need to strengthen the area and that is very hard to do and takes time. When you do roll your ankle, it takes a while if your lucky to get it back to some kind of decent strength integrity as the ligaments become lax and it is not as easy to tighten them up without some surgery but it is possible.

Detox! You need to eat clean as much as possible to promote healing and removal of scar tissue/waste from the area. Plenty of greens. Salad or green veges with every meal. Even buy some vital greens if you can.

Some simple dorsi flexion exercises are buying those bands from a gym supplies shop. tieing it at a pole stretching the band until there is good tension on it, sitting down and placing it around your feet and instep. Then allowing your feet to stretch out (in a pointing your toes fashion only you don't point your toes, you actually curl them up to keep hold of the band and then curling your feet and toes together back towards you against the resistance of the band. Doing this in sets of 4-5 of about 10 to 15 reps and 20 if you can handle the burn.

Likewise doing the same movement but sideways, both inwards and outwards. Alternatively you could have a mate hold a towel and apply resistance.

Sitting down on a chair and placing a towel outstretched on the floor with one end at your toes. You then pinch the towel with your toes and reel it in towards you until you get to the end. Repeat this about 5-6 times on each foot and do the whole towels length.

To finish off you can grab a golf ball and place it under your foot/feet and roll your feet back and forth on it along your arches and sides etc.

As others have said, massage it to clear scar tissue. Find someone who does laser accupuncture as it is hard to get needles in the area or deep enough to have an effect.

Most importantly is keep the blood flow to the area and scar tissue you have to break down as much as possible.


If on the other hand the injury is from a serious kick, then just ice, massage and the usual bruise treatments.


quote:
See a good myotherapist who treats a lot of sports injuries, they will do some deep tissue massage to the area and some do something called 'dry needling' which is a bit like the western version of acupunture this will increase circulation (therefore promote healing) and great to relieve pain and restore range of movement, they will also be able to prescribe some good stretches to use on an ongoing basis if this problem is likely to become a chronic or a recurring one.




If the problem is over-inversion, the last thing you want to do is stretch the area and promote laxity, not until you have recovered a decent about of strength and stability in the area first.

Once strong, then yes, you need to remain flexible in the area too.



<center>D-L-C
kettlebellkingdom@hotmail.com </center>

[gvmartialarts]

Have rolled it many, many, many times(invertly). Have small joints and big body, not a good match. I have used Asics for a while now, as they seem to be the most comfortable (was doing 15kms a day, now down to 5-10). Will try Brooks next shoes.

Cheers for the advice.

- Mat

Sor.NakSoo ThaiBoxing

[humble]

Asics are designed for everters and neutral guys. Inverters and pronators are much safer in the brooks.

Cut your running down too as it may be getting over-used.

Maybe run 3-6 hard instead of jogging 15.

For fitness workouts to keep you away from running, you cant go past anything ROSS EMENAIT says from rosstraining.com

He is awesome.

I've got this awesome dvd by Rooney as well who trains the gracies and other MMAers. Pretty decent stuff.

Kettlebells are awesome too and very sports specific.

<center>D-L-C
kettlebellkingdom@hotmail.com </center>