Ankle hurt?? help please!

[starlastarlove]

Hey Guys.

I really need some help. Last summer i started running and my ankle got a lot of pain (the inner part near the roundish bone..right ankle) and it swells up.. hard to even walk on. So i stopped running and got an elliptical trainer which for awhile was working great. I was only doing 2 miles at a time though. I just recently went up to 5 miles and from 2 and since then my ankle is fucked up again like last year. I don't want to go to the doc because i know what he'll say... to do the whole R.I.C.E. thing which i AM doing.... but i want to continue exercising http://img.suicidegirls.com/img/emoticons/frown.gif I don't know what it is with me. I'm trying to wrap my ankle when i use the trainer too but that doesn't seem to help much at all. It gets better when i ice it but only for a short time.

ouch! http://img.suicidegirls.com/img/emoticons/frown.gif
Thank you in advance. x
Direct email: starlastarlove@gmail.com

[stevesweeves]

These sort of injuries are common when you first start. It sounds like a manifestation of shin splints. What is happening is your muscles in your lower leg are contracting because they are being overworked. This has the effect of closing your ankle joint which is causing pain. The way to cure it and to prevent it happening again is with stretching exercises I hope that you include stretching exercises in your training program.

Put your fore foot on a book or something about two inches thick and touch your toes (straight legs of course). This is to stretch the backs or your legs. Standing arms length from a wall and leaning in towards it with your heels on the ground has a similar effect.

Sit on your heels and, keeping your knees as close together as possible, lean over backwards and put the top of your head on the floor behind you. You may need some help with this. It is a very powerful stretch that may cause your knees and ankles to crack, which is what we want. You can also stand on one leg and lift your foot and press it to you buttock, keeping your knees together. Leaning back and pulling harder will increase the stretch as will leaning forward and bringing your leg up behind you.

While you are sitting, consciously relax your ankle. Try rotating it, stretching it as far as possible in all directions.

Finally, when it is better you need to do ankle strengthening exercises, which will improve your running as well. Do you have a jump rope?

I have just completed an article on shin splints which does not say much more than this, but I am in the process of uploading it onto my website if you are interested

[starlastarlove]

These sort of injuries are common when you first start. It sounds like a manifestation of shin splints. What is happening is your muscles in your lower leg are contracting because they are being overworked. This has the effect of closing your ankle joint which is causing pain. The way to cure it and to prevent it happening again is with stretching exercises I hope that you include stretching exercises in your training program.

Put your fore foot on a book or something about two inches thick and touch your toes (straight legs of course). This is to stretch the backs or your legs. Standing arms length from a wall and leaning in towards it with your heels on the ground has a similar effect.

Sit on your heels and, keeping your knees as close together as possible, lean over backwards and put the top of your head on the floor behind you. You may need some help with this. It is a very powerful stretch that may cause your knees and ankles to crack, which is what we want. You can also stand on one leg and lift your foot and press it to you buttock, keeping your knees together. Leaning back and pulling harder will increase the stretch as will leaning forward and bringing your leg up behind you.

While you are sitting, consciously relax your ankle. Try rotating it, stretching it as far as possible in all directions.

Finally, when it is better you need to do ankle strengthening exercises, which will improve your running as well. Do you have a jump rope?

I have just completed an article on shin splints which does not say much more than this, but I am in the process of uploading it onto my website if you are interested
Hi! Thank you so much for your reply. I will definately try this stretches. I know i probably put to much stress too fast on my leg.. and with there being an issue of weak ankles and ankle issues in my family i suppose it makes clear sense. I'm assuming i shouldn't be doing the actual exercising on the elliptical trainer until my leg is better? I did 2 miles yesterday and it hurt quite a bit afterwards. So these will help a lot! Thank you!

[sheilajeanne]

Has your ankle gotten better with the stretching? It sounds similar to a problem I had with my ankle after beginning aerobics classes. I had posterior tibial tendonitis and it was very painful on the inside of the ankle and I could not turn my ankle in. I tried orthotics in my workout shoes, which helped and had a cortisone injection which helped also.

[spiderman]

just scan your ankle and start treatment dude.
don't waste your time.

[shane]

Ankle agony is an exceedingly widespread accusation with numerous causes. It is significant to unquestionably identify the origin of your symptoms so you can get befitting treatment. If you have ankle junction pain,