Ankle Advice



  • OK, I've got knackered ankles. Mild arthritis mainly due to age according to the GP. She's suggested exercises to strengthen the muscles around the joints and the feet. While she's happy to refer me to a physio, she said it's probably better I look around for injury-recovery programs and try things out to find out what works best for me.

    Now there's loads of stuff on the web, but has anyone used any specific program or sets of exercises which have helped recover from injuries they can suggest?



  • @Victor-Meldrew said in Ankle Advice:

    OK, I've got knackered ankles. Mild arthritis mainly due to age according to the GP. She's suggested exercises to strengthen the muscles around the joints and the feet. While she's happy to refer me to a physio, she said it's probably better I look around for injury-recovery programs and try things out to find out what works best for me.

    Now there's loads of stuff on the web, but has anyone used any specific program or sets of exercises which have helped recover from injuries they can suggest?

    I’d go to a physio. Pick the right one and they’ll cut through the bull and give you the appropriate exercises



  • My ankles are fucked. I have no advice because the only thing I can do is make sure of my footing

    Good luck. Ain't getting old a bitch?

    But yeah, see a physio, if you get a good one they are basically wizards



  • 30 years of (mostly) bball, 15 ankle sprains/ligament tears, and 1 fracture.

    =

    2 x healthy doses of arthritis

    I feel your pain

    Find a quality sports physio, but don't expect miracles. Slow steps towards better mobility, lots of strengthening, loads of stretching. Ideal outcomes are better range, more strength in the ligaments, and more flexibility (my real problem).

    I had an arthroscopy on 1 ankle a couple of years ago, wouldn't recommend it unless a last resort.

    Good luck!



  • I'm working on ankle mobility for squatting. Reckon there would be plenty of carry over benefits from this sort of content bro.

    That guy makes some mint material - well worth checking out.



  • I'm a qualified physio so is my gf we have both worked with world class athletes which I assume you are in that class....

    I would sign up to this site https://atgonlinecoaching.com/ (I have no affiliation ) do one of their lower limb programs....game changer.

    Would also add in some single leg balance work get to 30 seconds before progressing

    • single leg standing with eyes open
    • eyes closed
    • eyes open on a pillow
    • eyes closed on a pillow

    Bench mark 20-30 single leg calf raises (with one finger on the wall for balance but no weight through that hand)

    20 hops on the spot. Make a mark so you are practicing landing on that specific spot. Progress to making a small diamond or square shape. Hop to each corner and back to the middle. Keep balance and maintain landing on specific spots. Progress to triple hop for distance landing on the third hop.

    If any don't make sense hit me up but the atg stuff is good get stuck in.not just for ankle but whole body stuff.

    Follow a few guys who do it on insta

    Keegan real movement (he just trained sbw before Canada using lots of this stuff)
    Ezra Taylor
    Troy savage
    Kneesovertoesguy



  • @Magpie_in_aus said in Ankle Advice:

    I'm a qualified physio so is my gf we have both worked with world class athletes which I assume you are in that class....

    I'm pretty good at Candy Crush.... 😎

    That's really good advice/ideas and a good place to start - been using a balance board and that seems to have improved things a fair bit so this should move things along. Already exercise daily which has been a game changer on my knees but need to get the ankles improved. The web site looks real good too.



  • @canefan

    I'm a huge fan of physios and osteopaths.

    Had a bulging disk in my neck 10 years ago (insanely painful) and the physio introduced me to the McKenzie method - where the problem is diagnosed and the patient chooses from range of exercises - which killed the pain off in 3 days.

    My GP was building on this approach and getting me to try a few things to see what works for me.



  • @voodoo said in Ankle Advice:

    arthroscopy

    Thanks for all the replies.

    Some real good stuff and appreciated.



  • I also wouldn't overlook seeing a podiatrist given a lot of ankle issues are related to foot issues and vice versa.

    I had for years, since my late 20's when I fully ruptured my left achillies tendon, suffered from chronic Achilles/heel issues. It started in my right achillies as I must have been favouring my left and I was suffering what is called Haglunds syndrome with tendonitis, bursitis and bone growth around the achillies itself.

    In my early 40's, the left which hadn't been too bad after surgery started to ache and I ended up with the same issue in the left, Haglunds syndrome.

    I'd been to physios, sports medicine specialists and was ready to give up and go under the knife. When I saw the orthopedic surgeon and he took me through the details of the surgery which was to detach the achillies from the bone, scrape off the bone growth, try to treat the bursae and then reattach which would mean a 12-18 month recovery, I started looking for alternatives.

    After some significant online research, I found some good recommendations for the Heel Clinic nearby and basically these guys are all podiatrists treating heel and foot issues. They used a high quality slow motion video to record your walk and run and then do the analysis.

    I ended up with custom made orthotics which weren't cheap but I can confirm that within a month of starting to wear the orthotics I was pain free for the first time in years and almost 3 years later I am still pain free in both achillies.



  • @voodoo said in Ankle Advice:

    arthroscopy

    I had it on my knee in 1999 and played half a dozen more seasons of rugby without issue, Specialist said my knee was buggared and wouldnt be able to play, Physio said I'd be fine as long as I kept the knee strong...



  • @taniwharugby that awesome.



  • @taniwharugby said in Ankle Advice:

    @voodoo said in Ankle Advice:

    arthroscopy

    I had it on my knee in 1999 and played half a dozen more seasons of rugby without issue, Specialist said my knee was buggared and wouldnt be able to play, Physio said I'd be fine as long as I kept the knee strong...

    I had one in my early twenties. Strengthened the muscles, specifically my vastus medialis was lazy and my ITB was very tight. It's been fine ever since.



  • @RoninWC yeah I had something similar - had a groin injury when I hit my 20's which meant I basically couldn't run for almost a year - lead to me finding the gym in putting on about 20kg in 6 months. Once the groing injury was fixed (by a laparoscopic bilateral inguinal hernia repair), I found that I couldn't run without getting severe shin splints.

    Cue eventually finding this genius podiatrist John Sloane who I went to see and did a digital bio-mechanical assessment of me running, etc. Turns out due to being just bones for 20 years I'd been running on my toes for everything and with the extra (healthy) weight this put too much strain on my lower legs....so I had to completely reinvent my running style. Soooo fuuuuucken hard - but got there!



  • @Bones

    Can relate to that.

    Mrs Meldrew's son is a pretty decent marathon & 10k runner and had big problems with leg & shin injuries until he re-modeled his running action. He's so quiet now and light-footed when he runs it's eerie.

    The other big improvement came from chucking trainer-type running shoes & wearing very thin-soled running shoes instead as the human foot is designed to run bare-foot.



  • @Victor-Meldrew yeah I used to buy the cheap but "cool" looking running shoes with massive heels, etc. They got ditched quick smart.



  • Once you find a shoe that works, never turn back. I personally can't stand big heel-to drops and "spongey" feel. I like flat and hard, which I don't think is recommended for someone my build, but they work for me. I only wear variations on Adidas Boost shoes now.



  • @mariner4life said in Ankle Advice:

    Good luck. Ain't getting old a bitch?

    An ad for mobility scooters came up on my FB page today, FFS.

    GFYS Facebook, I'm aiming to be still be riding my Hondas when I'm 75



  • @voodoo said in Ankle Advice:

    Once you find a shoe that works, never turn back. I personally can't stand big heel-to drops and "spongey" feel. I like flat and hard, which I don't think is recommended for someone my build, but they work for me. I only wear variations on Adidas Boost shoes now.

    Yep, I solved a lot of my running issues with a shoe that makes heel strikes uncomfortable, so I have to land mid foot.



  • @voodoo
    Completely agree with this and the Adidas Boost range has been my go to for several years now. The latest Ultra Boost is the best shoe I
    ever worn.

    Also trying the New Balance version, called fresh foam, and found them to be almost as good and they are cheaper.

    The one thing I'm still struggling with is finding an equivalent good shoe for work. I've tried Ecco brand and a couple of others and nothing has really worked well.

    Any recommendations for a good black/brown work shoe?


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