Ankle problems while running

[Guest]

Hello all,

 

I am a competitive distance runner who competes in 5k (Cross country season) and the 1600m and 3200m (track). I'm 16, 140lbs/64kg, and about 5'10.

 

Lately I have been experiencing some ankle problems on my left side. I generally run trails to help increase ankle strength and mobility. I've only had one ankle problem ever, and that was a small tweak while running (slipped, foot struck awkwardly, took 3 days off, no more problems). I attribute my ankle resilience to running on my trails, which I have been for about 3 years now.

 

I have not done anything that I specifically remember to give me the problem. I used to do one legged bounds (alternating legs) and hops (not alternating), but no longer. I can also not pinpoint the movement in which I do that causes the pain. I am starting to do Dogen's Titanium Ankle tutorial:

 

So my questions are these:

- I really really don't want to take any days off, as I would like to get all the running in that I can before my first meet (February 14th), but if you think I should, would swimming be fine to cross train?

 

- Would taping my ankle to limit the mobility of it help?

 

- Anything else that I can do to help it? Prehab (besides Dogen's^), rehab, or anything else?

 

Thank you so much! I appreciate any replies I get. Any questions, please ask. I will respond to each reply.

[Tristan Curtis]

Spending as much time in FiveFingers/bare feet as possible may help. Overuse of traditional running shoes will force pronation and place unnatural stress on the ankle. It's not a short-term thing though.

[Andrew Long]

Don't know if this helps but I had a baaaad ankle dislocation which took 5 months before I no longer needed crutches. I did all the ankle exercises the physio gave me and religiously followed ankle training program but after another 6 months I dislocates it again. It just never felt like it was getting stronger it felt more comfortable to walk on but it never felt stable. I got 5 fingers and walked around in those for 3 months hardly ever doing my ankle training and my ankles felt sooooo much better ( I walked very long distances most days).

Anyway for the past 6 months I've almost exclusively walked barefoot, only using five fingers if I have to wear shoes and my ankles have never been stronger or more stable. I think a combination of ankle mobility and strengthening exercises and walking barefoot is definitely the way to go.

P.s. after walking in five fingers for those first 3 months increased my sprint times considerably as well I'm guessing due to the strengthening of my calves? I raced my friend and left him in the dust without breaking a sweat. He has always been faster than me until now

Oh and to answer your questions.

See a specialist first( aka physio)

D not mess with pain because if you push through ankle pain while running you will end up injuring yourself still missing your first meet and having to take a much longer time off running.

If you insist on running I'd recommend doing seriously thorough warm ups, light easy jogging with tape around the ankle and keeping the volume low stopping immediately if you feel anything wrong.

Focus on mobility and strengthening exercises such as the video you link as well as for the rest of your lower body and walking barefoot. (Dont over do it)

[Kevin Conley]

I wear 5-fingers when I exercise everyday, but if you get them, slowly get used to them. Takes about 2-3 months if you are being conservative and smart about it.

 

As for the injury: You can follow the titanium ankle stuff which after watching it would be a great idea. However, if you are smart, take the time your body needs off of running. Rest it and don't be dumb and continue running on it if it hurts enough for you to even bring it up.

 

I have been exercising for 9 years on my own, and the first 4 years was marathon training. More often than not, when I hurt myself and ran through it, i made it worse, and/or slowed my recovery time. Ask anyone who has experience and they will all say the same thing. Take some rest.

[Connor Davies]

I wouldn't recommend taping up your ankles, because the reduced mobility will have a carryover effect and end up messing up your knees, hips, possibly even shoulders.  (Yes, I'm serious.)

 

If you have a beach nearby running barefoot on sand is just about the best thing you can do for ankle stability.

[Karl Kallio]

Awareness thanks for sharing the video.  Lots of good ideas there.

 

I really really don't want to take any days off, as I would like to get all the running in that I can before my first meet (February 14th), but if you think I should, would swimming be fine to cross train?

Its not going to be a complete replacement for running, but swimming would keep your aerobic conditioning if you need to take time off for the ankle.  It wont be particularly good for keeping your legs in shape, you would want to do leg strength conditioning too. 

 

Make sure to keep an eye on your HR, its easy to let it drop swimming.  You might want to do time intervals.  For example if the fastest you can swim X distance is Y seconds do 20 repititions of X distance at 125-140% of Y time (ie if I swim 50m in 40s I would 50m every 55s if I manage to cover the distance in 45s I get 10s rest).  You also might want to try using a kick board or water jogging (tie floaties to your feet)  You could also try using an exercise machine like a stair master.

 

The thing is you know how your ankle feels, and between you and your physio/doctor etc you should know what's is happening.  So if you need to take a few days off, do it right away, switch to an alternate activity, keep your conditioning up and switch back when you are healed, that way you have time before February to train hard once again.

[Guest]

@Wheezer: I generally try to do this. Walking around my house, training, etc.

 

@ausswe: Look at my reply to Wheezer about barefoot work. I think I am going to try and see a specialist soon. I have mandatory practice, so I may just take it easy.

 

@Prometheus: I think I may just swim in lieu of running for aerobic capacity.

 

@Bicopni: Give me your shoulder evidence, please.

 

@synchroGENized: That's what I was thinking. I'll probably start going to the pool the next few nights after homework.

[Cody Ward]

@Bicopni: Give me your shoulder evidence, please.

 

Check out this video for an example.

[Connor Davies]

@Bicopni: Give me your shoulder evidence, please.

I can explain it, if you want.

 

Basically everything in our body is connected.  I know bodybuilders like to isolate specific body parts, but we're not really built that way.

 

There's this thing called the joint-by-joint approach, which says that alternating joints need to be either mobile, or stable, or mobile again.  The ankle needs to have a high level of mobility, just like the knee needs to have a high level of stability.  When you can't mobilise properly at the ankle, the knee needs to take up this function, ruining it's stability in the process.  So you get knee pain.  Now since the knee is getting all jacked up, the hips need to alter their function in order to compensate for the knee.

 

Now that we have the lower body sorted, I need to bring up the serape effect.

 

You may have heard it mentioned in regard to throwing mechanics, punching mechanics or one arm pushups.  Basically there's a kinetic chain that runs across your body from your shoulder to your hips.  If you look at the muscle fibers of the obliques, lats ect they are all aligned diagonally, precisely for this reason.  So when your hips stop functioning properly, it has a carryover effect all the way up to your shoulder.

 

It's crazy, I know.

 

Specifically to ankle tape, I read something recently where some new NFL coach stopped taping his athlete ankles and switched them over to a whole bunch of stability exercises, and they had a drastically reduced rate of injury.  I wish I could find the link for you, but.....

[Connor Davies]

Check out this video for an example.

 

 This one is good too.  Goes the other way.