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Thats it. On the edges tonight i was having my best ever run ever. Never felt so fast or strong and was running quicker than some of the best runners in the club. Until i turned my bloody ankle and now its swollen all over and according to most il be out for a month or so at the least
Do you do any stability or exercises to strengthen the ligaments 'n' shizzle? There's plenty of threads on here about it, and developing your proprioception.
Gotta be frustrating. Hope you're fit soon.:)
I strap it, i do exercises. I just dont think i can handle the technical rocky descents
I was the same, in fact my ankle went over on every slight divot. I worked on the balance thing as well as the strength. In Feet in the Couds, he suggests brushing your teeth on one leg. Can also use wobble boards and do things like one legged squats. Obviously combined with plenty of running over the same type of ground (when fit again).Quote:
Originally Posted by TurboTom
Eventually you get to a point where your feet still go over, but the ligaments are strong enough to bounce back up and you can continue at speed.
After years of suffering with the left over crap of two broken ankles, the wobble board was a revelation. Thanks, Gary.
Don't thank me, thank Mr Wobble, inventor of the wobble board. I'll probably have to start building my ankles up from scratch again when I hit the hills.Quote:
Originally Posted by skennaugh
As of Friday, 2 weeks in Cuba where I shall endeavour to run along the beach every day, upping my current time of 15 mins to 30 mins, and then I might, just might, look at a hill when I get back, and shake the cobwebs out of my fell shoes!!
Ha ha! Cuba=Rum. Best place to drink rum is the pool bar.Quote:
Originally Posted by southernsoftie
With a fat stogie in hand, one that's been rolled on the thigh of a virgin. (No idea what I'm on about, I've just heard that line in several movies.)Quote:
Originally Posted by skennaugh
Take the trip round the Cigarello factory, interesting.
The problem with strapping is that it turns off or dulls the body's natural feedback mechanism and so the underlying problem is never addressed. Wobble boards are great but you need to be really diligent with them. Standing on one leg and then tracing the alphabet in the air with the other foot is a good one. Once that become easy, do it with your eyes closed and then move onto to an unstable surface such as a cushion.Quote:
Originally Posted by TurboTom
Was he a Weeble, that there Mr Wobble?
Weebles wobble, but they don't fall down???
I am with Nik there, don't strap it up... Wobble board is great, as well as the standing on one leg whenever you can and closing your eyes while doing so...
Make sure you keep your feet and ankles flexible by doing regular range of movenent (ROM) exercises, like writing the alphabet in the air with your toes, rolling the ankles and also stretch your feet by pushing them through their full ROM with your hands, while gently rotating them... Sitting on your heels is also a good stretch of the front of your feet, as well as your shins and quads... But be careful with that one if you have dicky knees...
Some people do tape around the ankle to improve proprioception (the natual feedback and adjustment of the ankle to uneven ground). I tried it last year, but it didn't do anything for me.
Another good thing is a theraband and strengthening the tendons down the outside of the ankle called Perondeal tendons
Peroneal tendons are stabilisers and help with the corrective balance as your foot hits the ground. I have never heard of them until I knackered them and then the ankle felt VERY weak.
A wobble board will help not only with proproception but they will also strengthen the peroneals. I would also say tape it whilst it is weak, I would also tape it for longer distances as fatigue often can be a factor in going over on your ankle. But essentially what Nik and Hanneke are saying about taping is right but it does have its uses.
You might bump in to Moo and Huw! They're over there until the 23rd.Quote:
Originally Posted by southernsoftie
My ankles started to hurt towards the end of the run last friday in the langdales, and ever since then they've never been right.
They where killing last night at the club run and the decent down parlick was hell.
How much does what one these them wobble boards cost?
Think mine was £16 Al.
A plastic one or wooden?Quote:
Originally Posted by skennaugh
I have a wooden one, from here: http://www.return2fitness.co.uk/Reha...Fd4B4wod6XW6Ag
Take your pick...
I also have a wooden one from same place as Hanneke, use it most days and reckon it has helped over time.
But I'm crocked now with achilles :(.
FRA party in Havana!! Daquiris are on me!:DQuote:
Originally Posted by Pilgrim
My old man always said "if it doesn't hurt, do more". What that really means is listen to your body. Don't be scared to push, but if it's REAL pain stop. I was told i would never run again (!!!!!).
I was told I would never run again too... as my ankle ligaments had completely detached themselves and, according to the doc, would never re-attach and you can't go fell running without working ankle ligaments!
WRONG! I actually suspect they have, against the odds, re-attached themselves as my sports masseur cannot feel them 'float' anymore and all seems normal in the ankle joint, apart from the fact that it is stiffer than it used to be... :)
The fact that I was able to launch myself off the side of Pen-y-fan is proof enough I reckon that the ankle has been re-habbed quite well :)
I heard somewhere that scar tissue takes over. My ankle seems to be getting weaker as time goes by, but when I roll now it I don't see the typical bruising. The first time I rolled the ankle I heard that nasty popping tearing noise and it took many months to heal.
KT is the best way forward.