Help Wanted: Glass Ankles

[southernsoftie]

Would like a bit of help from you experienced types if you wouldn't mind.

Apart from getting into the fells and getting used to it, is there any specific exercises/training I can be doing to toughen/strengthen my weedy road-runnning ankles and knees for the rigours of fell running?

I'm looking to start some hill-sprinting on some rough and tufty terrain near me - mainly for strength and speed, and maybe using a wobble board with some weight training exercises.

Does this sound about right, or is there anything else I could be doing? Any converts from road-running who've had the same problem?

[Big Compass]

I was told by the Physio lady to get a mini trampoline (£20) she said it is good for every part of the leg,ankles, calfs, abductors and helps with balance, standing on one leg and move the other leg backwards sideways when you get good with those movments start to look for harder thing to do, just 5 to 10min/day will help.It's also good after injury because it is low impact training.

[southernsoftie]

Thanks a lot - good tip. Might look at investing in one of them, until then I might try those movements on the missus' wobble board.

How's your injury responded to the trampoline?

[janeho]

I agree with the mini trampoline comment it is a good way of strengthening ankles and also improving proprioception (the feedback mechanism that tells your brain what position your joints are in) Do some jogging on it, stand on one leg with your eyes closed, jogging whilst throwing and catching a ball etc
Have a think about what shoes you are going out in as well. I wouldn't try to go out on your rufty tufty stuff with your road shoes. Generally road shoes have more absorbency making them a higher shoe - a combination of this and a lack of grip makes it easier to twist an ankle than if you were to use some dedicated fell or even trail shoes
Good decision though to change from the roads to some REAL running

[CL]

Would like a bit of help from you experienced types if you wouldn't mind.

Apart from getting into the fells and getting used to it, is there any specific exercises/training I can be doing to toughen/strengthen my weedy road-runnning ankles and knees for the rigours of fell running?

I'm looking to start some hill-sprinting on some rough and tufty terrain near me - mainly for strength and speed, and maybe using a wobble board with some weight training exercises.

Does this sound about right, or is there anything else I could be doing? Any converts from road-running who've had the same problem?

If you go to the injuries section and click on shins, you'll see some advice I gave to another runner for strengthening the ankles.

In my opinion wobble boards are a waste of time, because they don't provide enough resistance to really thicken the ankles.

For your knees you'll need full squats with a barbell and leg extensions. The full squats take some getting used to, because they require both a skill element and flexibility.Keep your feet flat on the floor throughout the movement, and go right the way down, until your calves are pressed into the hamstrings. Don't just go halfway down.

When you start use a low weight until you get used to the movement, then increase it enough to allow 20 hard reps. This is a shock to the system at first.

Another good exercise for the ankles and achilles tendons are static holds on a heavy duty calf raise machine.Let the weight push your heels toward the floor and hold the position.Don't attempt to press the weight back up, with the calves. Use as much weight as you can.

[saz]

I would stay well away from full squats unless you want to knee replacements - any benefit is minimal esp to a runner (when else do you get in that position?) while the potential for knee damage is extreme

[southernsoftie]

Have a think about what shoes you are going out in as well. I wouldn't try to go out on your rufty tufty stuff with your road shoes.

Yeah, been told this before - I'm getting some Running Bears at the weekend. I'll see how I go in them.

Good decision though to change from the roads to some REAL running

Quite a relief actually! Did flirt with fell running a couple of years back, but due to working hours/travelling time, I could only run round the streets of Manchester on a lunchbreak, and couldn't make it to any club meetings. New job now though. Bring it on!

If you go to the injuries section and click on shins, you'll see some advice I gave to another runner for strengthening the ankles.

You are an absolute mine of information! Thanks a lot. Will get stuck in.

I would stay well away from full squats...when else do you get in that position?

I was thinking of training for a trip to the continent

[CL]

Yeah, been told this before - I'm getting some Running Bears at the weekend. I'll see how I go in them.



Quite a relief actually! Did flirt with fell running a couple of years back, but due to working hours/travelling time, I could only run round the streets of Manchester on a lunchbreak, and couldn't make it to any club meetings. New job now though. Bring it on!



You are an absolute mine of information! Thanks a lot. Will get stuck in.



I was thinking of training for a trip to the continent

Southernsoftie
don't let others put you off what really needs to be done.It's the range of movement in the full squat that is absolutely essential for the proper health of knees.People who don't do squats are the ones who need knee replacements, along with those who run too many miles in hard shoes.

If you do them in the way I suggested, you'll find a considerable improvement in your fitness(power) that will help your running.Ask Seb Coe.

One other point.Proprioception won't help you when stepping into a rut at 12mph, if your ankles are weak and inflexible. Rolling around on a wobble board or springing up and down on a trampoline won't help either, because the range of movement and resistance are low.

To get them to thicken up you have to apply considerable force to them, in various positions. The force should be high enough to give excellent results, but not so high as to cause strain.

Remember that once in the correct position you shouldn't attempt to move the weight(increases the jerk factor) only hold it statically.

Even with all this, you can still sprain your ankles on the fells fairly easily. At least though, you'll be in a position to withstand a lot that comes at you.

[saz]

Bollocks - squatting as suggested is dangerous full stop. Even Olympic weightlifters rarely use it for this purpose as a result.

To suggest such, particulary without any reference to ensuring good and correct technique and what that is is irresponsible

[studmarks]

Southernsoftie
don't let others put you off what really needs to be done.It's the range of movement in the full squat that is absolutely essential for the proper health of knees.People who don't do squats are the ones who need knee replacements, along with those who run too many miles in hard shoes.

If you do them in the way I suggested, you'll find a considerable improvement in your fitness(power) that will help your running.Ask Seb Coe.

One other point.Proprioception won't help you when stepping into a rut at 12mph, if your ankles are weak and inflexible. Rolling around on a wobble board or springing up and down on a trampoline won't help either, because the range of movement and resistance are low.

To get them to thicken up you have to apply considerable force to them, in various positions. The force should be high enough to give excellent results, but not so high as to cause strain.

Remember that once in the correct position you shouldn't attempt to move the weight(increases the jerk factor) only hold it statically.

Even with all this, you can still sprain your ankles on the fells fairly easily. At least though, you'll be in a position to withstand a lot that comes at you.

I had a full squat coming of Helvelyn in the O.C.T fell race but that was due to bowel problems I must agree with mountain goatess though the only way to get used to the fells is go out there and get miles under your feet, I have weak ankles and used to go over in nearly every race and while training, I have switched from walshes to inov 8 330's in the last 3years and seem to get a lot better support and get very little bother.