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Thread: Ankle supports

  1. #1
    Member tomsdad's Avatar
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    Ankle supports

    Hi,
    I'm new to fell running, having completed a couple of half marathons & 10K road races.
    What I want is to be able to run on the fells and enjoy it , But I keep going over on both my ankles almost every time I run on undulating ground.
    It really makes me wince and slow right down on the descents.
    Any guidance as to what types of ankle supports are the best / give the most support but not feeling like I'm wearing a mini suit of armour??

    cheers

    tomsdad

  2. #2
    Master scott baistow 93's Avatar
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    Re: Ankle supports

    ive been told off sports specialists that ankle supports weaken the ankle as you ankle become dependent on the support. Try strengthening it first google ankle strengthening exercises something will be there i am sure.
    I ran and ran until my Muscles burned and my veins pumped battery acid, ....And then i ran some more.

  3. #3
    Master Al Fowler's Avatar
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    Re: Ankle supports

    Yeap, ive been told the same about supports.

    Alot of people on here rater wobble boards for strengthing ankles.

  4. #4
    Member tomsdad's Avatar
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    Re: Ankle supports

    I understand what you are saying,
    its just that I have only ever seen people wearing these while fell running? are they past the point of using excercise to build up the ligaments?

    tomsdad

  5. #5
    Master Al Fowler's Avatar
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    Re: Ankle supports

    Well im no physio, but i had exactly the same feeling as you.

    Ive got dodgy knees and between december and about june i wore my knee supports every time i raced (i didnt training because of the knees - just raced).
    I did feel as if it held them together and the compression stopped the pain. Whether this was true or not i dont know, it may well have been purely helping my mentally.

    I just used those elasticated band/support things you can get for a few quid from the chemist. Plenty of compression and not too think.

  6. #6

    Re: Ankle supports

    Quote Originally Posted by tomsdad View Post
    I understand what you are saying,
    its just that I have only ever seen people wearing these while fell running? are they past the point of using excercise to build up the ligaments?

    tomsdad
    I had exactly the same problem, and I know how unnerving it can be. I bought an ankle support for my second race (duddon): it did the job in that I could forget about my ankle for a bit and get on with running, but I still rolled my ankles cos I was wearing trail shoes with cushioning.

    A good pair of fell shoes works and then it's amazing how quick the ankles get used to uneven footing, it really is just a case of getting used to cross-country terrain.

  7. #7
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    Re: Ankle supports

    Welcome to the forum tomsdad

    There are several things you can do to strengthen your ankles including wobble boards (I leave mine in the kitchen and get on for a few minutes several times a day) or simply standing on one leg while ideally closing your eyes. Fleeter on here sugggested doing this on a rolled up towel, which sounds good. Avoiding trail or road shoes with a built up sole on rough ground will certainly help

  8. #8
    Grandmaster IanDarkpeak's Avatar
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    Re: Ankle supports

    Quote Originally Posted by scott baistow 93 View Post
    ive been told off sports specialists that ankle supports weaken the ankle as you ankle become dependent on the support. Try strengthening it first google ankle strengthening exercises something will be there i am sure.
    strengthening is the priority. along with the above you could use a theraband.

    if you need to get support go see a specialist. wearing the wrong support can be much worse in the long term.

    i.e the amount of load on your ankle(or any joint) at the point of failure will result in the damage.
    wearing the wrong support could mean for eg that the failure point requires twice the energy resulting in a much more load at the point of failure with the damage being much worse.

    tubey grips etc are good for keeping muscles warm around a joint but do not provide the required support.

    see a physio and see if he says you need support and what level or exercise
    for strengthening.

    when I tore my ligaments i was told to get this

    I don't use anything now and I'm fine charging down anything except rubble (ie Borrowdale)

  9. #9
    Senior Member FellShoeShuffler's Avatar
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    Re: Ankle supports

    You should look for ankle braces - they are intended to prevent sideways movement without inhibiting back & forward movement and, critically, without providing support.

    It is also possible to tape or bandage an ankle so that rolling over is less likely and again without providing support.

    The choice between bandage/tape and brace depends on your ankles. Braces may be slightly more cumbersome but people race in them and they are more secure.

    Avoid any device that provides support because it will prevent your ankles from getting stronger.

  10. #10
    Master Splatcher's Avatar
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    Re: Ankle supports

    You might consider what I did when I went over on my ankle earlier in the year & it was turning every time I went out for a while. I strapped it up when racing but not when training. That meant I maximised my chances of finishing a race but still got the strengthening in during training runs - & I could slow down or stop if I had problems with the ankle.

    I got cohesive bandages & strapping technique from www.physioroom.com.
    Andy Robinson
    Runfurther committee member
    Helsby Running Club

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