Dorsiflexion Ankle Preparation

Hi,

 

a few days ago I landed a backflip very low and as a result injured my ankle as all my bodyweight fell on my fully dorsiflexed ankles.

Now I wonder whether that is a hole in my ankle joint preparation. I do inversion and eversion preparation but putting weight on my (left uninjured) ankle when fully dorsiflexed seems to rub bone onto bone which gives me pain.  Is there a safe way to strengthen my ankle in a fully dorsiflexed position so that it can take the impact of such a strain in the future?

 

thx for your ideas

have a look on youtube: mobility wod ankle flexion. if you use a band and wrap it around while you dorsiflex your ankle you get a nice distruction which let you go more supple into position. i use it alot and it helps.

also you could use a floss band around your ankle and go for a while into a flat footed squat position. dont stay to long. this will increase your blood flow in the area...

best wishes.

sascha

all the videos I found on this YouTube search showed how to increase the range of motion/mobilize the ankle. Mobility is not my problem. It's  very good in the ankle. My Squat is deep and I do myofascial release around the lower leg regularly. It is not a question about rehabbing either.

My question is how to STRENGHTEN the ankle in dorsiflexion. For Prehab.

I don't think any of the exercises in the videos strengthen sufficiently. I may be wrong. Please clarify

i think sprinting or playing a running sport such as pick up soccer or something of that sort would help. Especially with all the directional change. But thats just a thought I had. Also if you have a band and wrap it around your fore foot have someone pulling it away with a bit of tension (away from your sole) and dorsiflex your foot (pull the band towards your shin)

With ankle injuries you have to rehab or even prehab both movement and balance. In the basic sense this involves both calf raises and standing on one leg with your eyes closed. This is advice I tell people after they come in with ankle sprains and is consistent with advice I was given by a sports medicine doctor I work with. So with dorsiflexion try using bands to resist the movement as you dorsiflex. Go slow and light with the ankle it is a complex joint.

 

Hope this helps!

 

DB

thank you, I will try the band resistance idea! Might turn out well as you can scale the resistance quite good by taking a stronger band or pulling the band stronger.

standing on one leg with eyes closed I already do regularly for prehab purposes. And have gotten good at it. Still, it didnt prevent my low backflip landing in dorsiflexion. So I doubt that this is a solution for that problem (although it is great for preventing other types of ankle sprain for sure)

 

I appreciate your input, guys!