Ankle Rehab Exercises Fracture

Everybody always hears the standard advice when they sprain an ankle. Ice it and rest. This is known as the R.I.C.E. System which stands for Rest, Ice, Compression, and Elevation. While this is an OK approach in the immediate short term, there a re plenty of significant lacks to this system of rehabilitation. They include :

Drawbacks of R.I.C.E. for a twisted ankle :

* customarily takes at least 2-8 weeks to fix.

* doesn’t increase range of motion.

* does not correct neural damage.

* does not reinforce ankle.

* Increases likelihood of ankle injury in the future.

* Increases risk of knee ( A.C.L. – Anterior Cruciate Ligament ) and hip injuries.

I have sprained my personal ankle a number of times during the past, because I play plenty of basketball. I have personally been throuugh all of the disappointment and agony that’s concerned with this sort of injury. Eventually, I puzzled if there had been a neater way to rehabilitation myself then the old version of R.I.C.E. Since I regard myself as a licensed trainer from one of the most illustrious fitness schedules in the united states, ( N.A.S.M. (National Academy of Sports Medicine), I already knew that there had to be a simpler way. I just had to find it.

When you sprain an ankle, a lot of things happen. Beyond the apparent swelling, rigidity, and bruising, there are 3 main issues that must be addressed to cure the ankle quickly and correctly :

1 ) The body tends to heal very slowly. Left to itself, an ankle injury sometimes takes about 2-8 weeks to cure, depending on the seriousness of the injury. But , when you actively rehabilitate it with specific exercises that strengthen it and increase range of motion, the ankle replies very fast and swelling goes down quickly. My clients recover from a sprained ankle in days not weeks. They are usually walking typically within 3-5 days after an ankle twist injury.

Frequently Asked Questions

  1. QUESTION:
    Post ANKLE fracture.WHAT EXERCISES should I do to help rehab?
    I had a tibia end small fracture 4 weeks ago. Incidentally I got a dvt of the same leg and now I am on heparin. The plaster was removed 3 days ago and I wonder what kind of exercises should I do to help the rehab of the ankle

    • ANSWER:
      Were you not put in touch with a physio when cast was removed? Writing the alphabet with the affected foot in warm water (bath is a good place) stops the ligamens and tendons from seizing up.

  2. QUESTION:
    How to rehab fractured growth plate?
    Hi, I just fractured the growth plate in my ankle in a hockey game and i want to know if there are any good exercises or certain things i can do to help it heal better. Also, what does a fractured growth plate mean?

    Thanks

    • ANSWER:
      It means the very ends of the long bones of your shin – both the knee area and the ankle area. Really really really protect that ankle with whatever wrap the doctor gave you. Make sure it is not too tight. You need a vitain supplement and extra protein. Do not reinjure that ankle. You could end up with one leg shorter than the other.

  3. QUESTION:
    Is my ankle sprain ready for rehab?
    About 5 weeks ago, I sprained my ankle (2nd degree) and had a very small fracture. I wore a boot and did the elevating thing with ice for a while too. The doctor told me I could start putting weight on my ankle with the boot and start doing exercises to get the flexibility and strength back. My ankle is very stiff still. I can bend my ankle slightly up and down, and move my toes a lot, but whenever I try to move it as much as my other ankle, it just starts to feel like it is too stiff and I”m going to pull something. I’m only supposed to be doing exercise that involve vertical rotation, nothing from side to side yet, but I’m scared because it feels like if I move it too much up or down it is going to get messed up again somehow. I can put a decent amount of my body weight on my ankle with the boot and it doesn’t hurt anymore. Still some slight pain when I put too much weight though. What should I do? Is my ankle too stiff from the lack of movement…is it normal that it feels like it does? Should I do therapy?

    • ANSWER:
      If you don’t trust your doctor, then go to another one for a second opinion. Also see your physical therapist about it.

      No one can tell you if you’re ready. We can’t examine you, run tests or look at your medical records. The internet isn’t for medical diagnosis.

      Talk to your doctor about this…if you want another opinion, get one. Physical therapy isn’t easy and it isn’t pain-free.

  4. QUESTION:
    Use of Muscle Stim for calf atrophy (ankle sprain)?
    I’m looking for experienced feedback from actual EMS users or medical professionals. Last time I asked a similar question, I got a nasty response to use a vibrator…

    I’ve been recovering from an ankle sprain (standard lateral roll) for several months. Doctors finally got the okay to run a bone scan and MRI and diagnosed it as a cuboid fracture. So, I’ve been off the leg for nearly 5 months and have extensive atrophy from hip to calf. I started with a calf diameter of 16.5″ and am now below 13″.

    I’ve seen electronic muscle stimulation used for muscle atrophy on the quad during ACL rehab but can’t find any research or documentation for using EMS on the calf. I’ve used the EMS on my quad with impressive results. I’m still looking for electrode placements on the calf and surrounding muscles.

    Does anyone have experience on using EMS on the calf and local support muscles (peroneus longus, tibialis anterior)? I was put off by my physical therapist who reported that EMS use wasn’t productive without accompanying rehab exercise. I have a research background and can say he is probably right because there is little to no published research on EMS on calf muscle atrophy.

    I am now into rehab’ing the ankle and foot. Basic strengthening and ROM exercises and want to include EMS.

    I have a quad channel EMS/TENS unit that I want to use in my rehab and future workouts

    Any experience or advice would be appreciated. Websites, clinical studies?

    Information on placement of electrodes?

    Has anyone used TENS for ankle and foot pain?

    Any feedback or advice?

    • ANSWER:
      Yes, these devices can be very helpful in rehabing muscles.
      The trainer at the school has two and uses them for sports injuries daily.
      he has done so for about 5 years so if it were not useful he would have stopped.
      Try to get into a swimming pool and run in deep water, so you do not touch the bottom of the pool.
      This is a very good exercise for your cardiovascular system and your legs, while not harming your fracture.

  5. QUESTION:
    Can someone help me with rehab for my ankle?
    I had an avulsion fracture of the right lateral malleous. I can’t afford to go to a physio or for rehab, I have had a bad year health wise, it could stem from the foot, I suppose. Originally the bone did not grow back, I had a nonunion, bone grew back in week 10, it is now week 13, I can feel that I am ready to start small exercises. I had very bad flu at the end of week 10 and then a terrible stomach virus in week 11. In this year alone I have been more sickly than I have been in ten years. So therefore there are no more funds for any more medical mayhem! Please help :) thanks.

    • ANSWER:

  6. QUESTION:
    Rehab post-fibular fracture, need advice?
    After two boring months in a boot I am finally allowed to walk again, just today my doctor told me I can. I tried walking unaided, realized that is tough so I am still stuck on crutches. In six weeks I get my screw out. I was wondering, since I am not having physio, if anyone has any advice they can share with me to get my strength back in my leg and ankle. It’d be nice to be able to walk again, and get back on the football pitch by next season (August). I just need some exercise suggestions that I can do. I forgot to ask my doctor and I don’t see him for another six weeks, I can’t find anything online either. Any advice will be greatly appreciated. Thanks in ahead of time to anyone who helps.

    • ANSWER:

  7. QUESTION:
    what is the best possible SPECIFIC routine I can use to lose weight?
    hi I am a 15 year old girl. I am 5’4″.
    I weigh around 180 and really want to lose atleast 45 pounds by august.
    I don’t have a gym membership. I don’t have ANY exersize equipment.
    my parents by the food, so I can’t really control how healthy I eat- I try my best to make the best out of it.
    I do have stairs to run up and down.

    I was wondering the best possible way to lose 45 pounds before august.
    I would like specific answers not – eat healthy and exercise.

    p.s. I broke my left ankle – I broke a bone spirally, I fractured a bone, and tore a ligament all in my left ankle- in April. I got a plate and screws put in it; and 2 months later gothem taken out. itstill hurts depending on the weather and wwhat I do on it. so keep that in mind. the doctors sAy itshouldnt be completly healed for 1-2 years. the doctor never put me on rehab for my ankle.

    any advice is appreciated. best answer I will give 10 points

    • ANSWER:
      First of all.. acai berrie products can only be puchased online so disregard that. If you wanna lose weight there are few simple rules that you can follow that really help. Whenever you eat a meal try and make sure the biggest pile of food are veggies, and don’t skip breakfest. Try and drink alot of water, 8 glasses :x Since your foot is hurt you could ride your bike or just walk around your block. And if your sitting watching tv in your room why not do sit ups when it goes to commercial or some push ups. You can even do leg lifts while your watching tv. Always try to keep moving, running is definetly the best workout but that might be to stressful on your foot.


Ankle Fracture Cast

Limb lengthening is a surgical procedure used to treat a limb-length discrepancy (LLD) of the arm or leg. The goal is to achieve equal length with the corresponding opposite limb. LLD is the difference between the lengths of the upper arms and/or lower arms, or a difference between the lengths of the thighs and/or lower legs. In the past, surgeons rarely lengthened bones. That’s because complications were common, the additional length gained was small, and the newly formed bone was weak. Today, advanced surgical techniques have reduced complications significantly. Patients are able to return to their daily activities soon after surgery.
LLD may be due to normal variation that occurs between the two sides of the body. Or it may be due to other causes. Some differences are so common that they are considered normal and need no treatment. For example, a study of 600 military recruits found that 32 percent had a 5 mm to 15 mm (approximately one fifth inch to three fifths inch) difference between the lengths of their two lower extremities; this is a normal variation. Greater differences may need treatment if the discrepancy affects a patient’s well being and quality of life.
A physician can measure LLD during a physical examination. He or she may measure the difference between the:
Levels of the soles of the feet
Levels of each side of the pelvis when standing
Lengths from the hips to the ankles
If a more precise measurement is needed, the doctor may request an X-ray to measure the length of the bones. In growing children, a physician may repeat the physical examination and X-ray every six months to one year. This can determine if the LLD has increased or stayed the same.
Risk Factors/Prevention
There are many possible causes of LLD:
Previous injury: A previously broken bone may cause LLD if it healed in a shortened position. This can happen if the bone was broken in many pieces (comminuted) or if the skin and muscle tissue around the bone were severely injured and the bone was exposed (open fracture). In children, broken bones may grow faster for several years after healing. This causes the injured bone to become longer. A break in a child’s bone through the growth center (located near the ends of the bone) can cause slower growth. This results in a shorter extremity.
Bone infection: Bone infections in growing children, especially infants, may cause significant LLD.
Bone diseases (dysplasias): These include neurofibromatosis, multiple hereditary exostoses and Ollier disease.
Inflammation: Juvenile rheumatoid arthritis is one example of inflammation of joints during growth that can cause unequal extremity length. Joint degeneration in adults (osteoarthritis) rarely causes significant LLD.
Neurological conditions: Neurological conditions during childhood, such as cerebral palsy, polio and obstetrical brachial plexus palsy, may affect the growth of an arm or leg and result in LLD.
Sometimes conditions are present at birth, but the LLD may not be detectable. As the child grows, the LLD increases and becomes more noticeable. Examples include:
Hemimelia: Underdevelopment of the inner or outer side of the leg is called hemimelia. One of the two bones between the knee and ankle (tibia or fibula) is abnormally short. There may also be foot and knee abnormalities.
Hemihypertrophy: Stimulation of growth of one side of the body from an unknown cause is called hemihypertrophy. It is a rare condition. Hemihypertrophy causes over-growth of both the arm and leg on the same side of the body. There also may be differences between the two sides of the face.
Sometimes no cause for an unequal extremity can be determined using current diagnostic methods. This is called idiopathic.
Symptoms
The effects of LLD vary from patient to patient. Symptoms depend upon the cause of the discrepancy and the size of the difference.
Differences of 3.5 percent to 4 percent of the total length of the lower extremity (4 cm or 1 2/3 inch in an average adult), including the thigh, lower leg and foot, may cause noticeable abnormalities while walking. The patient may need considerably more effort to walk.
Differences between the lengths of the upper extremities may cause few problems, unless the difference is so great that it becomes difficult to hold objects or perform chores with both hands.
A LLD may be detected on a screening examination for curvature of the spine (scoliosis). However, LLD does not cause scoliosis. There is controversy about the effect of LLD on the spine. Some studies show people with LLD have a greater incidence of low back pain and are at increased risk for injury; other studies refute this relationship.

Frequently Asked Questions

  1. QUESTION:
    when you fracture an ankle what size cast?
    when you fracture an ankle right where the leg meets the ankle, does the dr usually put on a cast up to the knee or mid calf? I have a mid calf and it doesn’t seem to keep the ackle still enough.

    • ANSWER:
      Your ankle might have been swollen when your doctor put the cast on. Usuallyafter a couple days to a week, they call you back in and put on a new and tighter cast (because the swelling went down) So, maybe call your doctor and ask him if you can get a new and tighter cast (or a longer cast)

  2. QUESTION:
    Will my air cast heal my ankle fracture?
    I fractured my ankle and i wore a hard cast for 2weeks and changed into an air cast i have to wear for 4 weeks will it heal and what will the aire cast do to my ankle how does it work

    • ANSWER:
      The aircast just allows for greater mobility, and the ability to take it off when you want.

      The cast doesn’t actually do any healing, your body does the healing, the cast just protects the injury until it is fully healed.

  3. QUESTION:
    Severe pain after having cast removed for trimallealor ankle fracture?
    I had surgery on my ankle and had a plate, 11 screws and 3 pins put in. I just had the cast removed today and they gave me a walking boot, but I cant put any weight on it for another month. I also have a skin irritation and have to put antibotic ointment on it three times a day and leave the boot off as much as possible so that can heal. The pain is really bad and worse than any other time during the rest of my injury. Just wondering if anyone had any similar injuries and if this is somewhat normal. Thanks In Advance.

    • ANSWER:
      Try posting this same question on this website “mybrokenleg.com”
      some people on there with the same injury that can answer your questions

  4. QUESTION:
    if you fracture your ankle, how long do you have to wear the cast?
    How long do you have to wear
    a cast if you fracture you ankle?

    • ANSWER:
      Your length time in a cast depends on your healing time. I don’t know what type of fracture you experience either whether it was hairline or a spiral. This question would really be best answer through your physician. I hope you have a speedy recovery.

  5. QUESTION:
    How severe would you consider an ankle fracture that was only in a cast for 3 weeks?

    • ANSWER:
      i was just in a cast from a ankle fracture and i was supposed to get it off in 3 week but i got it off after 2 weeks and its just fine…….i hope that helped:)

  6. QUESTION:
    If you have a hairline fracture (and its getting worse) in your ankle do you need a cast?
    I think I have a hairline fracture in my right ankle and its getting worse ( cause I hurt it like a month ago). Im scared do I need to get a cast or just a walking boot, or maybe a ace bandage and crutches?? Anyone know?

    • ANSWER:
      You need a cast on it and further assessments from an ankle specialist, ask your GP to refer you on and don’t take no for an answer! If it’s not treated it can lead to permanent athrothis and problems later on in life.

  7. QUESTION:
    Will my fractured ankle need a cast or just a walking boot?
    I fractured my ankle a week ago and am seeing the doctor tomorrow i can already put weight on it and i have been walking now without crutches and i was wondering with this minimal of a fracture i was wondering if they will cast it or put in a boot or just leave me in a splint.

    • ANSWER:
      It really depends on the fracture…When you say you fractured your ankle, which bone are you talking about. The ankle is not a single bone, it is more like an intersection in a road, with several different parts coming together to perform the functions of the “ankle.” If you are walking, you did not fracture your tibia.

      It sounds like you fractured your fibula, the smaller of the two leg bones coming together at the ankle…This is a non weight bearing bone, but if you fractured it close to the bottom, they may have to put you in a cast, whether or not you are walking on it now.

      Lets hope that surgery and re-breaking are not involved!

  8. QUESTION:
    how can i treat swollen feet, after an ankle fracture, and a cast for 6 weeks?

    • ANSWER:
      You are going to have to put your feet up on a chair.

      Raising them up will draw the blood and fluids away from the feet and reduce the swelling.

  9. QUESTION:
    Ankle Fracture?
    I had ankle surgery on my left ankle already now a month i have several screws and pins holding my ankle into place, specifically the diagnosis from the doctor was ” fracture lateral malleolus” so he said no weight bearing on the left ankle at all. The question i have is that after 2 weeks of wearing the cast he put on he removed it and took out the staples that was done for the incesions during surgery, before leaving his office he gave me a walking cast to hold my ankle into place so it dont move but no weight to be placed on to it, today i went to see the doctor and he said that the Lateral malleolus which is the end of the fibula is still broken and is not healed yet, was it too early to remove the cast that was originally placed on after surgery? I now have to use a walking cast but cant walk on it for 3 weeks until i go see him and he sees the outcome of the fibula, i have to sleep with this cast and wondering if i should have another cast molded back on, any help would be good!

    • ANSWER:
      If he didn’t say so, then probably not.

      HE thinks that it will mend back together all by it’s own with your walking cast on.

      You should probably contact him though, but more than likely he will tell you not to worry about it.

  10. QUESTION:
    What do you do if the boot cast is rubbing on the ankle bone fracture causing more pain and swelling?

    • ANSWER:
      Call the ortho sounds like cast is too tight or the ankle has swolllen more since the cast was put on.

  11. QUESTION:
    Videos that show how to apply a fiberglass cast to an ankle?
    I would like to see how an ankle cast including underpadding is applied to a fractured ankle.
    At what angle is the ankle kept. etc.

    • ANSWER:
      In the normal 90 degree position. Can I ask why?

  12. QUESTION:
    can a comminuted ankle fracture heal with a cast?

    • ANSWER:
      Well as long as all the bone fragments are in place, usually they reqire some fixing to hold them in place first

  13. QUESTION:
    Full walking cast, broken ankle (simple fracture in lower fibula); how long until i’m walking?
    the doctor said it was a minor fracture(minor my ass it hurts like hell!). they put me in a regular cast that is below the knee and leaves my toes exposed. also they gave me a boot. i’ll be able to walk on it as soon as pain permits. it’s been 10 days since the break and my foot still gets pretty swollen. i can feel the liquid rush to it when i get up…that really hurts. how long do you guys think i have until i’m walking without crutches?
    edit;
    why are people so impatient?
    i have to walk across campus all day
    the only means of locomotion i use other than walking is biking. so i’m stuck. just want to know how long it’s going to take to get unstuck.

    • ANSWER:
      I’m not sure why people are so impatient when they get injured. Dude, you got hurt and broke a bone, don’t rush it and listen to your body. Ask your doc if it’s still ok to take some anti-inflammatory meds and elevating the leg will decrease that blood surge. You may even be able to still elebate and ice the area. I would say 2-3 weeks until you can boot walk w/o any pain at all, and 4-6 weeks until it’s completely healed.

  14. QUESTION:
    About How Long Do I Have to Wear a Cast for a Fractured Ankle?
    I have broken my left ankle (2 bones in the ankle) by falling off a horse about 3 weeks ago. I already had a surgery to put screws and a metal plate to hold the bones in the ankle together. I was just wondering about how long people with simmilar situation have to wear the cast on before moving on to the walking boots.

    • ANSWER:
      Your ortho and current Physical therapist would have the best answer for you since they know your case. If your talking about a tibula/fibula injury, that usually takes about 6 to 8 weeks depending on severity of the fx and bone quality. The small bones of your foot are a nuisance and can take longer to heal because of the loading pressures on your feet. Some orthos (orthopedic surgeon) would have you in a walking boot if your fx was stable and secured with hardware as you mentioned, you need to ask your Doctor.

  15. QUESTION:
    Fractured ankle cast?
    I fractured my ankle on Friday, then yesterday I went to the ER and they did x-rays and confirmed my ankle was fractured. They told me it should heal well and that surgery was highly unlikely, but they want me to have no weight baring and to use crutches. Monday I have to call an orthopedic doctor to get an appointment for a cast of some sorts to be put on.

    My question is, what type of cast will they likely put me in? I ask because there is absolutely NO WAY I can walk with crutches with no weight baring. I’m overweight as it is, and it’s been nothing but torture since I have been trying. I know there are walking boots, but I’m afraid that the doctor will not allow that. This is horrible and seriously, I think I’d rather be dead right now than have to go through this.

    • ANSWER:
      probably going to put a cast that goes up to your knee

  16. QUESTION:
    Fractured ankle cast question?
    I have a small avulsion fracture to my talus on my left foot. I got a cast on my foot and am just wondering how should I sit with a cast? Do I still need to keep it elevated? Or is it fine to keep it on the ground.. and when I sit on the sofa I keep it elevated with my heel being on the bottom but then it starts hurting after a bit, so I’m not sure how I should sit comfortably. I also move my toes that are sticking out a lot, don’t know why.. is that a bad thing?

    Thanks!

    • ANSWER:

  17. QUESTION:
    I had a avulsion fracture to my ankle and after i took my cast off it stills hurts?
    So like the question after i took my cast off im having pain. Its around the ankle area. I was thinking it might be the tendon since it hasn’t supported weight in over 4 weeks. so any answers would be nice :)

    • ANSWER:
      It’s possible and that is what physical therapy is for. The fracture might be healed but the surrounding tissues and muscles haven’t been used and they atrophy and need to be reconditioned again. I’m hoping that they have you in some kind of PT to get the strength back that you need?

  18. QUESTION:
    just had a cast removed for an ankle fracture. what exercise can i do before i see my therapist on monday?

    • ANSWER:
      nothing wait to see the therapist frist cause you may rehurt it if you do .

  19. QUESTION:
    What colour foot/ankle cast should I get?
    I broke and fractured my ankle, and fractured my foot and will be getting a cast pretty soon. The only problem is I can’t decide on a colour!

    • ANSWER:
      i would do A bright color so everyone sees it and is carefull not to hit it. my friend got a bright green one which was awesome and my sister got a hot pink one which was cool too.

  20. QUESTION:
    What color cast should I get? I fractured my ankle. I am a girl!!?
    What kind of cast do you get for a fractured ankle? Like a cast and crutches or a walking cast? Also, what color? I am a girl. Thanks.

    • ANSWER:
      pink. its girly and easy to see messages from your friends

  21. QUESTION:
    should my daughter sleep in her air cast for a fractured ankle?
    She twisted and fell on her ankle in a competitive dance class the original ER said it wasn’t fractured but I got a call the next day and was told it was. Now I have no instructions on what to do to help healing. Mainly does she need to sleep in this aircast?

    • ANSWER:
      Yes. She needs to sleep in the air cast. I had one about 2 years ago and trust me..you never sleep without it because if you do then you could lean on it wrong or hit it accidentally, though after a few days / about a week you can take it off gently and put your foot on something padded and soft. As long as she doesn’t move it / twist /stand on it while the cast is off she should b alright. And if your still worried about her hurting it while the cast is off, then let her take a bath and remove the cast. the water provides extra support without applying too much pressure. Hope this helps and if u have anymore questions about it just E-mail me at Unluckie_Pirate@yahoo.com :)

  22. QUESTION:
    Do you have to break or fracture your foot/ankle to get a cast and crutches? Help please?
    I hurt i think it might be both my foot and ankle but im not sure but at first it didn’t hurt to walk on it but now the pain is starting to get worse especially if i walk on it a certain way. It hasnt swelled and i hurt last night and i’ve heard people say that if it swells its not broken its a sprain and that a fracture, broken,or dilocated bone doesn’t have to swell. But im just scared that if it isnt broke,fracture, or dislocated and I dont get any kind of help like walking cast with crutches or a cast and crutches that the pain will just get worse and my family doesn’t have enough money to go back to the doctors later on so i just want to know 2 things. One do you have to actually break, fracture, or dislocate the bone to get a cast? And 2 how do you ensure that you will get a cast of some sort? Thx for all answers

    • ANSWER:
      I have just fractured my ankle so I know what I’m talking about.
      I could not walk on mine a few hours after I done it, and it started swelling straight away. It was about 3 times the size of my normal ankle size.
      If I was you go to hospital. They will have a look and probably x-ray it, and then determine what is wrong. If you can’t walk on it they will probably give you crutches. But if it’s a sprain they probably won’t because they will make you walk on it. I know it’s stupid but that’s what they’re like. And as for a cast, they will only put a cast on if it’s fractured or broke I think because a sprain recovers itself. A cast won’t help you walk anyway, you’d need crutches to walk.

  23. QUESTION:
    Recovery time for a hairline ankle fracture?
    I’m 16 years old, and last Saturday I twisted my ankle. The orthopedist told me there was a small fracture. They put me cast and will have to use it for 2 weeks.
    My question, is 2 weeks a lot? Should I feel in pain even with the cast on? What’s the recovery time for this? The doctor said i could put weight on it….so should i use crutches?

    • ANSWER:
      Two weeks is short. The first time I broke my ankle it was a hairline fracture. I had my cast for 6 weeks, then was in a boot for 2 months before it healed (it was in a bad spot). Yes, it will hurt for a while (several weeks at the least), and will probably swell for a few months after the cast is off. DO NOT use crutches if you absolutely don’t need to. If it will bear weight, then limp, but walk on your own.

  24. QUESTION:
    If I have fractured my ankle do I ‘have’ to have a plaster cast?
    Hurt my ankle before I went on holiday last week, it was tender but not bad, twisted again it last Sunday tripping over my cat (doh!) and now I can’t get the swelling down. Went to local Drs and he wants me to go to A & E as he thinks I’ll need a plaster cast for a fracture.

    • ANSWER:
      yes, you should have a cast. you won’t have to have it on long, only about 4 weeks. if you don’t, it could heal awkwardly and you may not be able to bend it completely in the future. definitely go to the hospital.

  25. QUESTION:
    should i be walking on my Air-cast ankle brace with a fractured fibula?
    I fractured my lower fibula when i came down on it playing basketball. I went to the E.R and got put on a splint and the next day called to clinic to get Air Cast. I was told to use the crutches only if i couldn’t bear weight on that foot. Is that safe?

    • ANSWER:
      Yes, the fibula is a non weight-bearing bone. That’s why you got the splint.

  26. QUESTION:
    I have a fractured ankle and am in a cast. When can I start wearing a walking cast!?
    Dr wants me to see an orthopedist too but idk y.

    • ANSWER:
      well go see an orthopedic it can be anywhere from 4 to 6 weeks. go see an orthopedic.

  27. QUESTION:
    Can I take my cast off my ankle yet?
    I fractured my ankle 7 weeks ago. I had a weight bearing cast put on it 6 weeks ago. I have recently moved abroad and the hospitals are poor to say the least so i really dont want to go. It feels good and iv been walking on it with the cast. I was planning to take the cast off this weekend. Anyone any ideas how long it takes a bone to heal. Its only a fracture and only on one side.

    • ANSWER:
      I think your bone should be healed by now, I’d just be careful not to resume too much physical activity right away. I fractured two bones in my foot and I was non weight baring for 3 weeks and then weight baring for 3 weeks with an air-cast. If you have a walking boot/air cast thing I’d say go for it…but I don’t know about removing a hard cast? that might be something you want to have done at a medical facility…do you plan to visit any place that might have adequate hospitals soon? Or do you know anyone with medical experience that could help you remove the cast? Anyway, so the bone is probably healed by now, the tricky part is just the cast. If you have the right equipment though and really think you’d be better off removing it yourself and aren’t going to a nicer place in the near future, go for it! Just make sure you wipe everything down and sterilize it before you remove it in case you cut yourself because the area underneath and around the cast is likely dirty and you don’t want to get an infection. Good luck! :)

  28. QUESTION:
    After an ankle fracture, how long will it take until I can run?
    I broke my ankle 3 months ago. I’ve had the cast off for about 1.5 months and can walk around ok, with only a slight limp now. I’ve just finished my PT sessions and the swelling has finally been going down around my foot/ankle. I am still doing ankle exercises and walking longer and longer distances. But it hurts if I try to run. I would really love to be able to run again.
    What is the normal recovery time until I can start running?

    • ANSWER:
      well everyone is completely different. do not push it, do not start to run unless it feels good. i broke my ankle once and could run in 2 months another time it took 5 months. all just depends. make sure to keep swelling down and keep up with all your exercises it will make you come back faster.

  29. QUESTION:
    How would a doctor fix my displaced ankle fracture?
    I have my leg wrapped in a temp cast and if the bones shift I might need pins and screws to keep the ankle in place. Is surgery the only thing they can do? I wish the cast would be good enough

    • ANSWER:
      If the bone is displaced to such an extent that the two broken ends don’t even touch each other the break can never heal . If the bone ends meet in deformity then they will heal together regardless making the deformity and all associated side effects a permanent problem .

      Surgeons will cut open the ankle and realign the bones so they heal correctly , often metalwork is used to keep the bones in place until healing takes place .

      This is not something to fear unless you live in the Isle of Man .

      If you do live in the Isle of Man the incompetence of orthopaedic surgeons in Nobles so called hospital is so absolutely certain to result in a permanent suffering to a far greater degree than any broken bone could possibly cause on its own if you allow them to operate at all .

      My advice if you live in the Isle of Man is to demand to be sent to the UK where real Surgeons can fix you , that said a witch doctor deep in the Amazon rainforest’s would be preferable to Nobles hospital/Butcher shop !

  30. QUESTION:
    is their anyway to heel a nonbadly, no pain fracture ankle faster?
    i havea cast cast, and i wouldnt want it on for 6weeks, my ankle isnt fractured that bad, and i wanted to know if monday i could be able to take it off, i could walk normally, and run.. but not that fast with the cast on and supposibly my fractured ankle, yeah i know the xrays says its fractured, but isnt their anything to make it heel faster, and take off the cast?

    • ANSWER:
      No don’t use Tramadol. That’s a synthetic opiate and in no way will pain relievers (prescription or not) help you heal faster. Qarwhatever is just a medical pusher spamming the forums for his drug’s manufacturer.

      As to your question… No you cant get the cast off sooner in the way that you think. But by resting it and following all directions to the T you can get it off on time. If you don’t follow the doctor’s orders and rest they may delay the removal.

  31. QUESTION:
    what exercise can i do now that i’m out of cast from a small fractured right ankle (i was out for four weeks)?
    i fractured my right ankle playing soccer my doctor said it was a very minor fracture and i was in a soft cast for four weeks i got it off monday and my doctor said i can play sports again on friday or saturday but is there anyexercisee i can do to get my strength and speed back fast? Thanks (also when i played soccer agin i still couldn’t run and i still somewhat feel pain in certain movements)

    • ANSWER:
      Hi,

      I am a physical therapist. In all honesty if your doctor knew that you wanted to get back to playing sports after having an ankle fracture I am shocked that you the doctor did not recommend physical therapy. A PT can help you get your motion, strength, and speed back. Call your doctor and ask for a referral to a PT.

      For more information about ankle fractures, visit:

      http://www.joint-pain-solutions.com/ankle-fracture.html

  32. QUESTION:
    My ankle is fractured, How long will the cast need to stay on?
    Well, right now i have a splint on until 3 more days. The doctor said i’ll need to get a cast and maybe a walking cast.

    • ANSWER:
      It will really depened on you. Your body may heal really fast, or your body may heal slowly. Could be a month to 2 months.

      I had a fractured ankle (left), and a broken ankle (right). I only had the casts on for about a month. Your leg muscles will get weak though if you are unable to walk on it, and your range of movement will shorten, but that will come back later. Its really not the bad.

      Hope it gets better fast

  33. QUESTION:
    For a fractured ankle, do you get a walking cast or a cast and crutches?
    ^^^
    What color cast should I get? I am a girl!

    • ANSWER:
      it depends how bad the fracture is. Most likely you’ll get a cast and crutches if it’s serious, otherwise you’ll just have to wrap it in an Ace bandage and ice it. Depending on how long you have the cast on, you’ll want it to look half-way good until you get it taken off, so don’t get pink! It gets too dirty too fast! Get a dark color, like purple or blue. :) Hope I helped!

  34. QUESTION:
    I had an ankle fracture they put screws how long before I can walk on walking cast Dr says weight baring ok.?

    • ANSWER:
      Depends a lot on which bone(s) were fractured. Having screws will stabilize the bones, you will probably be put in a walking boot and told to place no more than 50% (might be less) of your body weight on the leg that has the fracture and will have to use crutches. You will be like this for at least 4 weeks but it could be 6 weeks. If after that time period the x-ray shows good healing you can be full weight bearing but might still be in the walking boot.

  35. QUESTION:
    i fractured my ankle and have a cast on my toes are very swelled but not purple is this normal?
    i went back to hospital after first day of getting cast on as my toes where purple and very swollen so they changed my cast now my toes are very swollwn and sore to move but normal colour is this normal?

    • ANSWER:
      Your cast might still be too tight does it feel too tight or pressured? Your doctor should have told you how it’s supposed to feel/look. If there’s any swelling/numbness you need to go back to the hospital.

  36. QUESTION:
    I have a fractured ankle, in cast what would be the best way to recover?

    • ANSWER:
      Do what the Dr.says.keep butt in bed a few days afterward,keep foot propted up,keep cast dry,and stop warring you broke it , take care of it so it will heal.

  37. QUESTION:
    Ankle (stress fracture and bruised cartliage) how long will i not be able to play sport for?
    well, i broke my ankle by playing football and i am hoping to be back by the start of june, i have a stress fracture on the outside of my ankle and i have a bruised possibly torn cartilage, anybody know how long it will take to heal please help!!!!!!!!!!!!!!!
    I have had an xray and mri and they wanted to give me a cast but instead i have an air cast on!
    how long will it be before i can play football again, by the beginning of march?

    • ANSWER:

  38. QUESTION:
    How can I fracture my already sprained ankle?
    I wanna lime green cast. Don’t ask why just answer my question please Also, if you fractured ur ankle will it hurt when u walk on it right after u have fractured it??

    • ANSWER:
      You could fall awkwardly with a lot of pressure or smash it. It takes about 5lbs to break a bone so you could get textbooks and drop them from a great height. It would definitely hurt when you walk on it right after a fracture. Just make sure you can get it treated right away.

  39. QUESTION:
    How long before I can give up crutches after ankle fracture?
    Broke lateral malleolus 13 th march. Non weight bearing cast off 24th April.

    • ANSWER:
      only your doctor or physical therapist can tell you for sure. xrays need to be taken to ensure proper healing. even if it doesn’t hurt, you may still be doing damage. it’s worth it to stay off it a few more weeks if that’s what the doc tells you. it may save you a life time of problems and pain.

  40. QUESTION:
    How long will my ankle be swollen after a fracture?
    I suffered a spiral fracture to my left fibula near the ankle on January 31, 2009. A fiberglass cast was applied to my leg and it was removed on March 19th. My ankle/leg is still not the same size as my uninjured leg; the ankle still appears swollen. How long will it be until my leg is normal again, and how can I help the process along? Thanks.
    I am eighteen years old and in excellent health.

    • ANSWER:
      Every person is different. I broke my ankle last year and it took like 4 months before it was normal again. I work with an elderly lady and she fractured her ankle and it’s been over a year and still isn’t right. Also, I notice that my ankle would swell on days that I was on my feet all day and that went on for a while, but it didn’t hurt. Ice and elevate as much as possible. If it hurts though, I would go back and see the Doc.

  41. QUESTION:
    Fractured ankle: question about cast and extreme pain!?! HELP QUICK?
    Fractured ankle: question about cast and extreme pain!?! HELP QUICK?
    I fractured and sprained a ligament on my foot. I am having really bad pain. Long story short…the doctor said to come in if I am having more pain. She said she will give me a cast or boot. It is optional for me. I can get a waterproof cast which I already have or a air cast boot. I will be in it for 4-5 weeks. Thanks. And if cast, what color? I am a girl. I have pink but do not want to get it again! Thanks guys…(and girls! :p)
    Daniel, do not tell me what I have and what I don’t have. First of all, read the description…It says I AM ALREADY IN A CAST!! And second of all, it is a fracture…there is a major crack in my fibula! Just to let you know…

    • ANSWER:
      mama

  42. QUESTION:
    Broken/Fractured ankle, can I wear heels once cast comes off?
    I broke my ankle 5 weeks ago, and I get my cast off next week. It was a very minor break and I walk around all day putting pressure on it and I don’t use my crutches. I know its a very superficial question, but I am quite small, and I hate the feeling of going out clubbing/restaurants and being smaller than everyone else. So I was wondering how long until I can wear heels again, I generally wear quite high heels, about 4 inches.

    Thank You.

    • ANSWER:
      well i would wait and maybe do some physical therapy to get your ankle strength back so you wont re injury it. or so some at home exercises there are tons on line. i would start with small high heels at least a month after you get the cast off. if your in no pain i would maybe go like 3 weeks.

  43. QUESTION:
    Anybody ever fracture/break their ankle? Were you on crutches and a cast or a walking cast?? Thankssss…?
    ^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^
    What color cast should I get? I am a girl.
    Is it a short leg cast or a full leg cast??
    Thanks a bunch!!
    How long did you have it on for?

    • ANSWER:
      If it is a fractured ankle, the cast should be below the knee. The severity of the fracture will determine if you need crutches or not. I had a displaced comminuted fracture that required surgery and I was not allowed to put weight on it for 6 weeks, I was on crutches. There are several colors to choose from. Bone should heal in 4-6 weeks. By the way I am an orthopedic physical therapist. Good luck.

  44. QUESTION:
    Got my broken ankle cast off but it still hurts, is it ok?
    im 15 and i fractured my ankle about a month ago… i had a cast on for 3 weeks and yesterday my doctor took it off.. now i can walk but it kind of hurts and my heel also hurts a lot when i put pressure on it … the x-rays showed that the ankle hasnt recovered fully yet… how long is the pain going to stay for and when i will be fully recovered ?
    thank you

    • ANSWER:
      Bones take 6-8 weeks to heal fully. My guess is that he recommended a walking boot of some type to protect it? You can keep using ice as needed, and you can expect some swelling for months. If you find that you have lost flexibility or strength in your foot, talk to the doctor about PT, especially if you are an athlete. Muscle imbalances can set you up for injuries later.

  45. QUESTION:
    How long do you have to wear a cast if you fractured your ankle. Approx Please?

    • ANSWER:
      Chances are about 6-8 weeks. Don’t expect to get it off before 6 weeks, but in the worst case scenario (i.e. you need surgery) the cast could stay on for much longer.

  46. QUESTION:
    I fractured my ankle and had a cast on for 6weeks they took it of and my heel is in pain is that normal ?
    I fractured my ankle during a game I had a cast on for 6weeks and my heel hurts everytime I put force on it to walk is that normal if so how long will it last

    • ANSWER:
      your foot is not ready for all the pressure you are putting on it, that is why it hurts. you havent had any pressure on it for 6 weeks and then its boom perssure. give it a few weeks it wil go away

  47. QUESTION:
    How long should it take to walk on a fractured ankle after the cast is removed.?
    My daughter is 6 years old and it has been 4 days since the cast was removed (after 4 weeks) and she is still unable to walk on her foot or put any pressure on it. I am trying to encourage her but she is complaining how sore it is and she is unable to walk instead she is hopping around. There is still some swelling and bruising it was a fracture in her growth plate.
    Am I pushing her too soon to walk on it or at least put some weight on her foot I also understand this frightens her to do so.
    The doctor advised us to use crutches for only one week after the cast was removed but I am worried about long term as she keeps her foot raised all day.

    • ANSWER:
      I would think she’s afraid and it mostly like is still sore. Since she is so young she dosen’t quite understand that even though it hurts the more she walks on it the less it will hurt. I don’t think she is doing more damage to it by still refusing to put weight on it.
      Maybe try and make it some sort of game, or reward her with a sticker chart or something similar for every time she puts her foot on the floor she gets a sticker and once she starts walking maybe give her a small toy (dollar store kind). I know you will feel like you are bribing her, but if it works it will be best for her.

      Hope that helps!

  48. QUESTION:
    I fractured my ankle in two places and have a walking cast, how long will I have to wear it?
    Yeah, so I fractured my ankle playing basketball in two places, how long do you normally have to wear a walking cast for that?

    • ANSWER:
      Plan on at least 6 weeks. Broken bones usually take 6-8 weeks to heal, but not all people heal at the same rate and each break is different, so only the doc can tell you what is needed for you.

  49. QUESTION:
    Fractured my ankle, can I walk with my air cast?
    Complete fracture on my fibula, slight fracture on tibia so it is a bimalleolar fracture. I am now in my second week and I just started wearing an air cast. Anyone know likelihood of me walking with my cast still on? When can I start walking without it?

    • ANSWER:
      DO NOT WALK!

  50. QUESTION:
    Knee immobilizer and ankle cast?
    i went to the hospital for an x-ray and i have been informed that i have a patella fracture and a broken ankle. (same leg)
    my knee has been put in an immobilizer and my ankle has been put in a cast. i have also been given crutches.

    has anyone had this before, and if so, how long were you in a cast/crutches?
    also, how could i speed up the healing process?

    • ANSWER:
      I’m so sorry, it will take time, you have 2 injuries in your leg, you may be in the cast for at least 6 weeks and I think your knee recovery will take more than your ankle, good luck, best wishes for you.

      you can email me if you want to ask or something


Ankle Exercises For Sprained Ankle

Frequently Asked Questions

  1. QUESTION:
    sprained ankle exercises?
    about 4 months ago i sprained my ankle and couldnt run for about a 5 weeks. I underwent physical therapy and it did help. However, it has been 3 moths since therapy and I would like to know some basic treatments/exercises to loosen it up as I play basketball regularly. Also, will the swelling EVER go down?

    • ANSWER:
      You need to go back to your physiotherapist, and they will be able to give you stretches, and use the machines on you, which will help you bring down the swelling that you still have.

  2. QUESTION:
    What are some physical therapy exercises for a sprained ankle?
    ok so yesterday (Wednesday 25) i sprained my ankle in track practice and the sports doctor on campus said it was only mild but to stay off it for a while and not to run in the meet this week. but what i want to know is if it will be ok to go back to running again on Monday and if there are any physical therapy exercises i can do. its still a little swollen and hurts some.
    there is alittle bruising but its really faint and small

    • ANSWER:
      Sprained ankle does hurt a lot , and physiotherapy is the perfect answer to it . Well in your case I would suggest you rather find out for yourself what exactly Physiotherapy and upto what extent can it prove helpful to you. And your course of action is goin back to running after a short recovery , I found similar article about physiotherapy on some site which explained me the history of physiotherapy , i suggest U read thru such sites yourself .One of the sites that I remember is :

      http://www.physicaltherapymethods.com

      and there were a few more which I don’t really remember, but the articles on this site should be sufficient for you.

  3. QUESTION:
    Physical Therapy exercises for a sprained ankle?
    Sprained my left ankle badly during my fall season for soccer. Landed on it with a kid falling on my leg which made the injury even worse. I have been in physical therapy for the trainer for multiple weeks, still throbs randomly.

    What can I do on my own in terms of exercises to better the pain and how often to make the pain be gone for good?

    • ANSWER:
      Go see a physical therapist as opposed to your trainer….

  4. QUESTION:
    if you go to a psysio with a sprained ankle what exercises will they do for it ?
    thinking about going to a psysio after spraining my ankle four months ago and it still aches?

    • ANSWER:
      All psysio does are massages to the injured area and gentle stretches and manipulation to help return out of place sinews, bones and muscles to original shape and gently exercise the affected physical area. It is also possible to apply special remedy herb and beneficial oils to help to sooth the affected area and speed up the recovery process.

  5. QUESTION:
    Is it possible to heal your own sprained ankle by finding exercises online to heal them yourself?
    Just curious as I’m broke and don’t have money for physical therapy

    • ANSWER:

  6. QUESTION:
    What are some exercises I can do for my ankle that I sprained a couple months ago?
    I sprained my ankle a couple months ago during two-a-days for football. It was a pretty bad high ankle sprain. I was on crutches for a week and couldn’t run for two weeks. The ankle is still a little stiff and isn’t as strong as it used to be. What is a program or some exercises that I can do for it that will strengthen and loosen up the ankle?

    • ANSWER:
      look up rubber band exercises, they have the least amount of impact next to water workouts

  7. QUESTION:
    Rehab stretches / exercises for sprained ankle?
    I already do the one where you sit with your leg out in front of you and put a towel around the bottom and pull towards you. I do another one where I sit with my feet on the floor and slide my foot back as far as I can and still keep the heel on the floor, then press the heel into the floor.

    I’d like to know some other ones I can do to help strengthen my ankle.

    • ANSWER:
      Try this. Good luck

  8. QUESTION:
    What are some physical therapy exercises I can do for a sprained ankle?
    I sprained my ankle the other day and tore 2 ligaments but I couldn’t get a time with a physical therapist for another week so I’m looking for some exercises to begin the rehab process before my first meeting.

    • ANSWER:

      http://orthopedics.about.com/cs/sprainsstrains/a/anklesprain_3.htm

      xx

  9. QUESTION:
    What exercises can I do for my ankle sprain?
    I recently sprained my ankle playing football. I was dribbling and someone slide tackled me and I heard my ankle pop. I didn’t think much of it because it didn’t hurt and it didn’t swell up until after the game. I saw the doctor and she said to do ankle strengthening exercises because it was only a moderate sprain. Is there anything I can do except write the alphabet in the air with my foot?

    • ANSWER:
      First of all rest, ice, compress and elevate it.
      Exercises:
      balancing on one leg
      Standing on one leg and moving up on the balls of your feet lifting urself up.
      Stretching your calf muscle by pushing against the wall with your leg back

  10. QUESTION:
    Exercises for sprained ankle?
    I sprained my ankle yesterday playing basketball (landed on some guys foot). This is the 2nd time ive sprained that ankle (happened like 2 months before) so I wanna make sure I treat it right to prevent further injury. Before this, I twisted my knee 3 times before seeing a doctor and he gave me some PT exercises to strengthen my knee and so far I havent had any more tweeked knees…so I was wondering, AFTER i give my ankle the initial time to rest (prolly a week or so), what kind of exercises could I do to prevent any more injuries?

    also, my dad doesnt wanna take me to the doctors cus he thinks its a waste of time and money

    • ANSWER:
      Hi, Its not really a waste of money to see a Dr but I fully understand its sometimes not an option for everyone so….. Immediate treatment is vital. Proper care and treatment now will go a long way towards a full recovery later.
      Without a doubt, the most effective, initial treatment for ankle sprains is the R.I.C.E. regime, this involves the application of (R) rest, (I) ice, (C) compression, (E) elevation. The most common recommendation is to apply ice for 20 minutes every 2 hours for the first 48 to 72 hours.

      After the 72 hours there are a few other steps you can take to ensure your ankle heals properly:

      1. Range of Motion
      As you work through the initial stages of recovery, and your ankle begins to heal, start to introduce some very gentle movements. First bending and straightening your ankle, then as you get more comfortable with this simple movement, start to incorporate some rotation exercises. Turn your ankle from side to side, and rotate clockwise and anti-clockwise.
      When you feel comfortable with these range of motion exercise, and can perform them relatively pain free, it’s time to move onto the next phase.

      2. Stretch and Strengthen
      An effective and relatively safe way to start is to begin with isometric exercises. These are exercise where the ankle joint itself does not move, yet force is applied and the muscles are contracted.
      An effective and relatively safe way to start is to begin with isometric exercises. These are exercise where the ankle joint itself does not move, yet force is applied and the muscles are contracted.
      For example: imagine sitting in a chair while facing a wall, and then placing the ball of your foot against the wall. In this position you can push against the wall with your foot and at the same time keep your ankle joint from moving. The muscles contract but the ankle joint does not move. This is an isometric exercise.
      The above example can be used to strengthen the ankle in all directions. Pushing your foot to the left or right against something immoveable, and pushing down (as above) and pulling up.
      It’s also important at this stage to introduce some gentle stretching exercise. These will help to further increase your range of motion and prepare your ankle for more strenuous activity to come.
      While working on increasing the flexibility of your ankle, it’s also important to increase the flexibility of the muscle groups around the injured area. These include the calf muscles, and the anterior muscles of your shin.

      You should also consider seeing a physio for more in-depth exercises!

      Good Luck and I hope your ankle heals soon.

  11. QUESTION:
    Ankle Strengthening exercises for basketball to avoid ankle sprains?
    Hi, I am a basketball player and I just recently sprained my ankle. It has been healing everyday and I have been rehabbing it and is almost completely healed. I understand that as a basketball player, landing on someones foot or just landing awkwardly on my ankle is inevitable. I just want to know what kinda exercise or whatever I should do to strengthen my ankle so that the chances of my ankle getting hurt again is lowered, and if it does get hurt, the severity will be as less as possible.

    • ANSWER:
      I have sprained my ankle playing basketball before also and to prevent it my dctor told me to stop but i just couldnt so my brother got me in some exercises where i do normal leg exercices so i can reach past my toes. then i stretch my ankle back and forth over and over everyday, now my ankles perfect

  12. QUESTION:
    What are some exercises and techniques to help heal a sprained ankle?
    I landed on my ankle wrong playing in a game of basketball and I have iced and elevated and compressed and rested it for about a week and it isn’t making any progress so could you please tell me some exercises that would strengthen my ankle
    And also could you show me a good way to rap my ankle with a Ace Bandage so that it doesn’t over extent making the injury worse
    Thank you for you help

    • ANSWER:

  13. QUESTION:
    What exercises are there for a sprained ankle?
    I sprained it a few days ago, and I’m walking fine, doc said no sports for a week, ok but I’m waiting a month lol. It’s a grade 1, what are some exercises to make it recover so it doesn’t becoming weaker than the other foot? It only hurts if I move it wrong

    • ANSWER:
      the thing you should be doing is not exercising. you need to REST the ankle just as your doctor said. You may also put some ice on it 20 min on 20 min off with a towel or something about that think between you and your skin. In one week or even two the muscles are not going to change much. Once the week or so is up make it two weeks of REST. you could see the doctor again if the pain is still there or if your ankle is still swollen

  14. QUESTION:
    Good exercises to strengthen my sprained ankle?
    A month ago I fell and severely sprained my ankle. It was terrible enough that I was zero weight baring for almost two weeks and then it was difficult to get a air brace on due to swelling. Now I’m walking on it and the swelling is almost gone but I feel the ligaments getting tight. Besides walking and doing alphabets ankle stretches, what can I do to keep my foot from getting stiff and more painful?

    • ANSWER:
      finally a question I learned the answer to in emt class….
      a great excersise for a sprained ankle is doing the abc’s with your injured foot…..lift your leg and spell out the abc’s in the air.It will strengthen the muscles in your leg and ankle.

  15. QUESTION:
    Sprained ankle- what exercises can i do without putting weight on it?
    So i’m a high school rower, and during a run yesterday i took a bad step and kind of twisted my ankle. it’s nothing serious but it looks like i won’t be able to put much weight on it for a few days. anyway, i still have practice, and my coach wants me to do exercises that don’t involve me standing on it. i’m thinking circuit-type stuff, strength exercises…sit-ups, push-ups, etc. does anyone have any other ideas for exercises i can do without standing on my foot? thanks.

    • ANSWER:

  16. QUESTION:
    I sprained my ankle, what exercises should i do?
    does anyone have any suggestions? ..
    pilates….? yoga? anything that doesn’t require me putting pressure on my foot?..cycling hurts for me..swimming too. :(

    anyone recommend any ab workouts?

    • ANSWER:
      there isnt anything u can do. you need to rest ur ankle bc if u continue movement it will not get better anytime soon. if its swollen just apply ice to reduce its swelling. if its back to it normal state, apply balm and place a warm towel on in every 2 hours. do keep off of it for 2 weeks

  17. QUESTION:
    What are some exercises I can do for my legs (thighs & butt) with a sprained ankle?
    I sprained my ankle a little over a week ago. Doc said there’s some torn ligaments, and I have to wear a brace. I have an extremely high pain tolerance so I am not in pain, just a little sore (mostly, my knee is sore from walking funny with the stupid brace!) I know I can do ball bridges and seated machines, as well as kneeling cable exercises for my butt, etc. Any other ideas? Also, I’ve been doing the stationary bike for cardio. Is this bad? How long until it’s safe to move on to an elliptical machine, etc.? I have to wear the brace for a month.

    • ANSWER:
      i think ridding a bike is the best exercise.

  18. QUESTION:
    sprained ankle with exercise straight away?
    guys, i just sprained my ankle but it wasnt that bad at first. but then my great brother told me that i should walk an extra 30minutes and now my foots sore annd aching more than ever!!! to makes things worst, i got my skiing trip ive been planning for weeks in 10 days. do u think that my ankle should heal fine by then?

    • ANSWER:
      you have to take care of your ankle; keep in mind that that place have to carry all your body… I think you shouldn’t have walked. Keep it at rest and make some ice 2 or 3 times a day (not direct on the skin- put some cloth on it). If you take care of it you should be fine. what you can do is to make some simple exercise- i.e. to move it and turn it around while laying on the bed. don’t do this while you’re making pressure on it- it has to be relaxed!

      Good luck!

  19. QUESTION:
    exercises to do with a sprained ankle for sprinters?
    i sprained my ankle in wrestling and im running track this summer, doing the 100 and 200m sprint and i want to know if there are any exercises to do to keep me in shape/improve my time until my ankle heals

    • ANSWER:

  20. QUESTION:
    what are some exercises i can do for my sprained ankle?
    i want to try and move it around a little bit nothing too extensive i recently sprained i cant put much pressure on it, its not as painful anymore..what are somethings i can do to get it moving again?

    • ANSWER:
      Towel curls. While sitting, place a hand towel on a smooth floor, such as wood or tile. While keeping your heel on the ground, curl your toes and grab the towel with your toes to scrunch the towel. Let go, and continue scrunching up the entire length of the towel. When you reach the end of the towel, reverse the action by grabbing the towel with your toes, scrunching it, and pushing it away from you. Repeat, until you have pushed the entire length of the towel away from you.

      Stretching exercises
      Start exercises to stretch your Achilles tendon as soon as you can do so without pain. The Achilles tendon connects the calf muscles on the back of the lower leg to the bone at the base of the heel.

      Towel stretch. If you cannot stand, sit with your knee straight and a towel looped around the ball of your foot. Gently slowly pull back on the towel for about 15 seconds until you feel your calf stretch. In moderate to severe ankle sprains, it may be too painful at first to pull your toes far enough to feel a stretch in your calf. Use caution and let pain be your guide. A little pain is normal, but you should not feel moderate to severe pain. Do 15 to 20 repetitions of this exercise, 3 to 6 times a day.
      Calf stretch. If you are able to stand, you can do this exercise by facing a wall with hands at shoulder level on the wall. Place your injured foot behind the other foot with the toes pointing forward. Keep your heels down and your back leg straight. Slowly bend your front knee until you feel the calf stretch in the back leg. Hold this position for at least 20 seconds and repeat. Try to do this stretch 3 to 6 times a day.
      Muscle-strengthening exercises
      Talk to your doctor or physical therapist about the timing of strengthening exercises for the ankle. Generally, you can start them once you are able to stand without increased pain or swelling.

      These exercises should be held for 3 to 5 seconds. Do 15 to 20 repetitions once or twice daily for 2 to 4 weeks, depending on the severity of your injury.

      Start by sitting with your foot flat on the floor and pushing it outward against an immovable object such as the wall or heavy furniture. After you feel comfortable with this, try using rubber tubing looped around the outside of your feet for resistance.
      While still sitting, put your feet together flat on the floor. Press your injured foot inward against your other foot.
      Next, place the heel of your other foot on top of the injured one. Push down with the top heel while trying to push up with your injured foot.
      Balance and control exercises
      You can usually start balance and control exercises when you are able to stand without pain. But talk to your doctor or physical therapist about the exact timing. Also, don’t try these exercises if you could not have done them easily before your injury. If you think you would have felt unsteady doing these exercises when your ankle was healthy, you are at risk of falling when you try them with an injured ankle.

      Do these exercises 6 times for 60 seconds at least once a day.

      Stand on just your injured foot while holding your arms out to your sides with your eyes open. When you can do this for 60 seconds, try adding the advanced moves in the next level.
      Stand on your injured foot only and:
      Hold your arms across your chest with your eyes open.
      Hold your arms out to the sides and close your eyes.
      Hold your arms across your chest and close your eyes.
      Stretching exercises should be continued on a daily basis and especially before and after physical activities to prevent reinjury. Even after your ankle feels better, continue with muscle-strengthening exercises and balance and control exercises several times a week to keep your ankles strong

  21. QUESTION:
    Sprained ankle- exercise or not?
    I just sprained my ankle today by falling down stairs. I’m trying to follow the RICE rule as much as possible. Currently I cannot walk decently, in fact I can’t put my full weight on the injured foot. I will go see a doctor if the swelling and pain don’t decrease by Monday.

    I feel a bit discouraged by reading about how it’ll never recover fully, especially since I really like to exercise (was training for triathlon). Anyway, some say “DO exercise” and others say “DON’T use your injured foot.”
    I would love to have it healed quickly, but moreover I want to recover steadily.

    Any suggestion on whether I should try and use/walk?
    Any advise would be great, thank you.

    • ANSWER:
      I know somebody who totaly ripped her tendons and ankle parts in half. Its terribly painful and swollen and she didn’t fully recover.. thats true, HOWEVER she is fully back into the hardcore workouts that she did prior to the injury. so don’t worry too much.

      but, i would let it rest for about a week and then slowly start forcing some weight on it. from my experiences it is beneficial to keep it limber when its healing, otherwise it will heal up and be terribly stiff. excersizing also helps with the circulation. so i would reccomend using a stationary bike or a stress free machine for a while during rehab. stretchy bands work too.

  22. QUESTION:
    How can I still exercise with a sprained ankle?
    I am a cross country runner and I rolled my ankle on a run. I normally roll my ankle all the time but this time it got swollen and black and blue. My personal trainer thinks it’s sprained and I should stay off of it for two weeks. I think it’s a very minor sprain because it only hurts when you touch it not when I walk or run. So I need to know if I can run since cross country season starts Monday and if I can’t how can I get a cardo workout ?

    • ANSWER:
      If your not a member join a gym for a few weeks or use your school gym if they have one. Use the recumbent bike (sitting down one) as you can do cardio and not put pressure on your ankle. You can use the leg machines as long as you don’t do any that you pull up in leg curls. Pushing down should be fine. You can probably do leg presses at a light weight where you are comfortable. You can still do all the arm weights you want. Most gyms will accommodate a 2 week membership especially since you are a student and need to work out for an injury. I go to the gym daily and have to work around a torn rotator cuff and there is still alot I can do without using my arms.

  23. QUESTION:
    Exercises for a sprained ankle?
    I sprained it a few days ago, and I’m walking fine, doc said no sports for a week, ok but I’m waiting a month lol. It’s a grade 1, what are some exercises to make it recover so it doesn’t becoming weaker than the other foot? It only hurts if I move it wrong

    • ANSWER:
      I’d rest it for the week, you more likely to do further damage if its already strained and I can’t see you would lose much mobility in that short time, especially if youre walking on it. I would do gentle jogging in week 2 – cos unless there real damage you dont need a month off

  24. QUESTION:
    How can I exercise with a sprained ankle?
    I went out for a jog this morning, slipped on ice, sprained my ankle. I’m a very active person and I hate just sitting here.

    • ANSWER:
      i would recommend probably just maybe walk around the house for like the firt week or so and then maybe get a brace for your foot and possibly go walking insteaad of jogging. i broke my foot and i have a cast on right now, so i am feeling the same pain because i am just like you. i had crutches so it was abit harder but i just walked around the house and then when i gotmy cast we walked like several miles. So i reccomned like a brace or something to protect your ankle and then just go for a light excercies ;D

  25. QUESTION:
    my sprained ankle is still swollen?
    it’s been about 4 weeks ago since i sprained my ankle. i’ve been to the doctor and had it x-rayed.. no bones broken. i’ve been elevating it and doing ankle exercises. i stopped ace wrapping and icing it about 2 weeks ago. i don’t feel any pain at all when i walk now but it is still swollen. is that normal? how long will it take for the swelling to disappear?

    • ANSWER:
      Yeah,seems normal to me. Good action to discontinue icing the area. Swelling will disappear gradually,and you may take some anti-inflammatory tablets or apply some in the form of ointment for a faster recovery.

  26. QUESTION:
    Rehab exercises for ankle sprain?
    I’ve had a serious ankle sprain before 20 days and today I took off my protective boot and left my crutches.

    I can walk slowly but no way to run or rotate my ankle.

    My question is what are best muscle-strengthening, range of motion or any type of exercises that help to heal my ankle.

    I hurt my foot when I stepped on other players foot when playing my high school basketball game.

    Any help would be great!

    • ANSWER:
      It takes six weeks for an ankle sprain to heal completely. Anything short of that is just praying. Ligaments are like tendons and they take six weeks to heal. It’s just the way our bodies are. If you decide to play without any ankle support then you’ll end up with another ankle sprain real soon. Then your ankle wont heal and you’ll end up with an weak ankle. There are some ankle exercises to do but you should wait to do them.

  27. QUESTION:
    What are some ankle exercises for VERY weak ankles?
    I have sprained my ankles 4 times each in the last 11 months. I got weak ankles from my dad.

    I play basketball year round, and i need something to do on off days to help my ankles.

    If i need to go to a therapist could someone give me an idea of what the price would be for a visit?

    Thank you very much!

    • ANSWER:
      Hi ive had this problem all my life
      and ive not hit 16 yet!

      i tryed all the specialists going and
      found that an osteopath greatly helped
      Many people frowned on this
      and couldnt understand why but it worked for me.
      i would reccomend seeing someone
      like this as soon as possible after spraining your
      ankle for a quick recovery, but otherwise
      all they can tell you is you need to strenghten
      your ankles.

      I have found that something called a wobbleboard
      was a miracle worker for me. they retail for around £20 but i’d say are well worth the money.

      Otherwise things like standing on your bed on the injured ankle works, anything that wil retrain the tendons and muscles, try doing it eyes open then eyes closed.

      Sorry i waffled on hope this helps :)

  28. QUESTION:
    What do you do if your sprained ankle healed incorrectly?
    I sprained my ankle four or five months ago but I am worried that it may have healed incorrectly. There is still moderate pain when I exercise, which I cannot do without a sturdy brace, and the ankle that was sprained is more swollen and tender than the one that was not sprained. I never received any treatment for my initial sprained ankle and did little exercises to build strength (unwise, I know) but I’m worried now that this problem will follow me throughout my life (I’m only 18.) What should I do?

    • ANSWER:
      a sprain is a partial tear in the ligaments around the joint. there are 3 grades of sprains, grade 1 will heal on its own if you stay off of it in about 1-2 weeks usually grade 2 is usually 3-5 weeks and grade 3 usually includes a fracture nd thats takes from 6-? weeks. the reason the brace works is because it is giving support to the ligaments. the ligaments in the ankle if you havent stayed off of it and let it heal properly could still be torn and not healing. it does take a while to regain the strength in the ankle after a sprain if you notice a lot of pain i would suggest you maybe go see a doctor because they will usually send you for an ankle series xrays which consists of 2 oblique views an ap view and a lateral view, that way they can check to see if the ligaments are still torn. and then they would go from there.

  29. QUESTION:
    How can i strengthen my sprained ankle?
    I sprianed my ankle 2 and a half weeks ago. I have been walking on it with a splint on for a week. Before I start walking without the splint, i want my ankle to be stronger than it is now. I feel comfortable walking but I still dont want to take any chances. What would be some good exercises to strengthen my sprained ankle?

    • ANSWER:
      Sit on a chair with the foot of the affected ankle resting lightly on a football. Gently move the ball around in circles, back to front and side to side. This will help to avoid stiffness and to stretch the ligaments.

  30. QUESTION:
    What exercises should I do on an Ankle sprain?
    I recently sprained my ankle (third degree, according to my doctor) I can walk on it and stuff, but cant do any hard walking or running. I was planning to exercise alot this summer to lose some weight and tone my muscles, but how do I tone my legs and thighs (and lose the fat on them) without making my sprain worse? What Im asking is, what exercises can I do, and how much of each?

    Also, I asked recently how to get my metabolism faster and tone myself well in a month, and I got an answer where ther person said I should flex my mucles for a slow count of 15 three times each. The only question I have is how am i supposed to flex my stomach, thighs, upper arm, and butt? I know its probably really silly of me not knowing, but I seriously have no clue!

    Please help!!

    • ANSWER:
      I’m sorry to hear about the injury. In this situation maybe you can get yourself a set of very light dumbells and work out your upper body while sitting down or laying down so as not to agitate the ankle. Let your ankle heal and then you can go back to working out the lower body.

      If you eat properly and eliminate bad foods, then you will lose weight regardless. Don’t worry too much about that. Look at the bigger picture and about getting healthy and healing :-) good luck.

  31. QUESTION:
    I sprained my ankle: What exercises and diet to follow?
    I slipped on a broken stair yesterday 7.30 in the morning. Theres a lot of swelling and muscle pull on my right ankle. The doc put a crepe bandage on and advised 10 days bed rest.
    But I cant do that. I have a kind of “fatophobia”. I ‘ve just come down to my desired weight. I dont want to bloat.
    Could you please suggest any light exercises and DIET to follow for these ten days to not put on weight.? I’ve never dieted only exercised.

    • ANSWER:
      crikey mate rest but if ya must some light weights ya can do lateral raises for shoulders and front raises bicep curls, tricep dumbbell exercises all these can be done sitting down
      ya can still do ab exercises
      i wouldnt do anything on ya legs untill ya ankles healed
      just keep to healthy balanced diet

  32. QUESTION:
    I need exercises to strengthen and heal my sprained ankle.?
    I sprained my ankle a week and a half ago. Immediately after spraining it I was able to stay off it for the next few hours while I did computer work. (After hobbling up 3 flights of stairs!) Then I went to sleep for the night and I iced it the next morning– (that was the ONLY time I’ve iced it so far). It’s been swollen, but now the swelling is subsiding. By day 3, my second day on it –I was able to move on it with full weight. However, I still notice it’s not as good as new. It doesn’t have full range of motion yet, is somewhat swollen and I want it to heal perfectly. Also I miss getting exercise. Is bike riding good? No off road, just easy sidewalk riding…. How about the treadmill at the gym? Maybe go up some slight inclines??? Any machines at the gym I should use that would help me now? I still have been climbing my apartment buildings 3 flights of stairs every day. I’ve been doing small circles with my ankle in each direction.

    • ANSWER:
      k make ice cups(paper cups filled with water than frozen and u peal off the top of the cup and massage the area) and remeber rest, ice, compression and elevate area maybe take some inflamatories too such as aleve is my personal fav… as far as exersices go first you need to do some strength exersices for ankles:
      Gently move the ankle up and down. After 5 to 7 days, start restoring motion to the hindfoot by turning the heel in and out.

      motion and flexability- You should also begin to restore flexibility to the calf muscles. One way to do this is to face a wall with one foot in front of the other and lean forward with your hands on the wall, bend the front leg while keeping the back leg straight and both heels on the floor. Lean forward until you feel a gentle stretch, and hold for ten seconds. Switch legs and repeat.

      After 60 to 70% of the ankle’s normal motion has returned, you can begin strengthening exercises using a rubber tube for resistance. Fix one end of the tube to an immovable object like a table leg, and loop the other end around the forefoot. Sit with your knees bent and heels on the floor. Pull your foot inward against the tubing, moving your knee as little as possible. Return slowly to the starting position. Repeat with the other foot.

      Restore strength- You can also sit on the floor with your knees bent and the tube looped around both feet. Slowly pull outward against the tube, moving your knee as little as possible. Return slowly to the starting position. Repeat with the other foot.

      Restore balance- As strength returns, balance is restored by standing on the injured leg, hands out to the sides. You may want to warm the ankle before doing these exercises by soaking it in warm water. Warmed tissue is more flexible and less prone to injury. Use ice when finished with the exercises to minimize any irritation to the tissue caused by the exercise

      Taping the ankle or using a brace for support can help prevent re-injury. There are many different types of braces, some made of neoprene, some made of elastic material, and some have extra straps or ties for support. Select a brace that feels like it gives you the best support for the activity you want to do. Braces with straps or ties generally provide greater support. Never use a brace that is too tight.

      Remember, a brace helps support strong muscles but should never be used as a substitute for a strengthening program. Continue to do strengthening exercises as you return to sports.

      How to bandage a sprain
      1. Wrap a sprained ankles with a compression bandage in a figure 8 pattern. Make two loops around the instep, then stretch bandage diagonally across the foot.
      2. Bring the bandage around the ankle to the front of the foot. Then wrap it diagonally across the foot.
      3. Continue wrapping the bandage in figure 8 turns. Each turn should overlap the previous turn by about three fourths of the bandage’s width.
      4. When the foot and ankle are wrapped, secure the bandage with a pin. Leave toes bare. If they become numb or discolored, the bandage is too tight.

  33. QUESTION:
    What exercises can I do to strengthen 4 month old double ankle sprain?
    I was in a car accident on Halloween and sprained my ankle. I then fell down the stairs a couple of weeks later and re-sprained it. I did physical therapy up until December 11th, but now I just can’t afford it anymore. My ankle still aches sometimes and I can’t run anymore. I have three different strength thera bands and an ankle brace. I admittedly slacked with exercises over the holidays, but it’s really bothering me now. What can I do to restore the strength to my ankle? Thanks for any advice.

    • ANSWER:

  34. QUESTION:
    What kind of cardio can I do with a sprained ankle?
    I sprained my ankle a little today while running. I went to the gym afterward because I felt like i couldn’t keep running. I did the elliptical and the stationary bike. I want to go to the gym again tomorrow but I don’t know if it would be worse for my ankle if I exercised on it some more. Is it okay if I ride the stationary bike or use the elliptical machine or is there another other cardio exercise I can do?

    • ANSWER:
      you need to rest the ankle..you will have your injury much longer if you do not.

      Do not put pressure on the ankle..ie as in on the bike

      Just lay off the cardio for abit and let yourself heal

  35. QUESTION:
    With a sprained ankle what kind of exercises are fit for me right now?
    I twisted my ankle while playing tennis yesterday. I was running and my foot turned inward and fell. About half an hour after I felt okay even though it hurt a little, so I continued playing for a few minutes. Last night it became really swollen, but there were no bruises or discolourations that I could see. Is it okay if I do exercises that doesn’t involve movement on the ground like strength training and stretching (which involves stretching the legs)? Or should I stay off all exercises? For how long?

    • ANSWER:

  36. QUESTION:
    Ankle sprain strengthening exercises?
    i sprain my ankle skateboarding 2month ago. most of the swelling are gone too, but when i try to move it inward i feel some pain after 10sec.
    is there any site where i can find some tips and strengthening exercises for my ankle?
    Thank

    • ANSWER:

  37. QUESTION:
    Sprained ankle – can I run with it?
    I sprained my ankle exactly 3 weeks ago.
    At first it hurt when i put weight on it, so I was kind of limping.
    For almost a week now I’ve been able to walk normally on it, although it’s not completely healed yet.
    It can still be a bit uncomfortable after I’ve been standing a while or walked for a while & when I put my foot on the side it’s kind of stiff – almost like sore muscles.

    Tomorow I got gym class, I’m not sure whether to participate or not.
    Some people say that I shouldn’t because I could easily sprain it again right now – and I should do some ankle exercises to get it stronger.
    others say I should participate and just tape my ankle if it hurts.

    Not sure what to do,

    • ANSWER:
      If it doesn’t hurt try doing gentle exercise before going and doing a lot all at once. If you do very strenuious exercises, you could be at risk of doing even more damage.

  38. QUESTION:
    Can I exercise with a sprained ankle?
    So, I sprained my ankle, I wouldn’t do very much intensive stuff, but I was thinking just walking on the treadmill for about ahlf an hour to an hour, is it okay to do this?

    • ANSWER:
      sure you can. However, it will not help the ankle get better at all. If you want to exercise..do something like situps or pushups or something where your ankle isn’t really used.

      Sprained ankles should be resting for like 3 – 6 weeks if I remember right.

      Good luck.

  39. QUESTION:
    i’ve sprained my right ankle pretty badly 3 times, how can i prevent another sprain?
    In the past 3 years, I’ve sprained my right ankle 3 times, and they were pretty bad sprains. I never did physical therapy for any of the injuries. The first time I sprained it was from jumping down a flight of stairs (something I’m not doing again!), the second was from skateboarding, and the third was from volleyball and all I did was turn around to get a ball! I’m starting volleyball again and I need some help on how to prevent another ankle sprain. Strengthening exercises or recomended braces would be helpful. Thanks!

    • ANSWER:
      I would suggest going to your coach or if you have an athletic trainer in your school and asking for some sort of brace for your ankle, or even your doctor should have some sort of ankle brace that he could give you. Have your coach or athletic trainer tape up your ankle before every practice and every game if you don’t have an ankle brace.

  40. QUESTION:
    How to exercise my ankle after a sprain?
    Sprained my ankle 3 months ago while doing some stunt riding on bicycles and I am mostly recovered now. I can resume normal activities and can ride normally except for a few odd positions that my foot feels pain in.

    If I am walking up a very steep incline where my heel is higher than my toes, I feel pain in my ankle. I do a few stretches and try to do “toe-raise” exercises to strengthen my ankle and calves. What else can I do to get rid of this pain?

    • ANSWER:
      do circles VERY slowly and be sure to keep stretching like you have. Point and flex your toes/feet and keep rubbing Cold FX or something like that on it. Ice on and off is always a good idea. Good solid bathtub soak wouldn’t hurt either. Pointing your toes should really help with the uphill pain you describe.
      Good luck!

  41. QUESTION:
    What are some exercise i could do with a sprained ankle?
    I sprained my ankle but i still want to stay in shape. i’ve been doing crunches and wall sits. i can’t do pushups because its too much pain for my ankle. what else could i do?

    • ANSWER:
      Lift weights. Low weight high rep exercizes will increase your muscle tone and boost your metabolism. You might not lose pounds, per say, but you will definately slim up. Use machines and freeweight exercizes. Many of them can be done without aggrivating the ankle.

  42. QUESTION:
    I sprained my ankle, what to do?
    I was playing soccer and i got slide tackled. I went to the doctor, she said it was a moderate ankle sprain. I sprained the LATERAL ligaments. She said it would take about 4 months to heal fully. It has been 6 months and i cannot lock my ankle to shoot a soccer ball. I wore a brace for 1 month and started to do the exercises for my ankle but it has not healed. I can pass and do almost everything with my left foot but shoot. What should I do now and about how much longer should I wait?

    • ANSWER:
      Proprioception exercise. Left single leg stance exercise on a unstable surface like a BUSU ball. Left leg mini squats. Step ups forward and lateral. Step downs, leaving the left up. Progress to plyometrics, jumping up to and off of different size boxes. Jumping back n forth, forward and back then left to right. Don’t forget inversion and eversion open chain exercises using a theraband.
      You may need to wear your brace for a couple of more months until your ankle heels completely.
      Good luck..

  43. QUESTION:
    What are some good exercises for your ankle after sprain?
    i try doing alphabets and ankle circles with my feet but i can barely move it, and its also nasty because i feel like the tendons and ligaments popping and grinding but its a normal grinding maybe a little bit more than my other foot so what should i do

    • ANSWER:
      Check here for help with that.

      http://orthopedics.about.com/cs/sprainsstrains/a/anklesprain.htm

  44. QUESTION:
    Sprained Ankle?
    I sprained my ankle after falling off a high platform. I went to a doctor and he said there was nothing broken and it should naturally take 6 to 8weeks for the ligament to heal naturally. It has been 3 months and although I don’t limp anymore the strength of the ankle just isn’t there in certain positions. What should I do now? Would it be a waste of time seeing the doctor again? Are there like ankle strengthening exercises?

    • ANSWER:
      I’m a soccer player and I know EXACTLY what you’re talking about. Try writing the abcs in the air with your foot, only move your ankle to write the letters. If you can, get on the edge of a step and raise and lower yourself with both feet, then progress to only your injured ankle. If you are just standing somewhere, rise up onto your toes and hold that as long as you can. Try to work that ankle as much as you can, it may not be as strong as your uninjured ankle (mine isn’t, but it’s getting close! I had a nasty 3rd degree sprain in soccer and then I re-sprained the next season) but it’ll definitely improve. Good luck!

  45. QUESTION:
    Exercises to do when you’ve sprained your ankle?
    I’m trying tone up (Mainly thighs and stomach) and i was hula hooping using a weighted hoop for 2 hours at a time, 3 times a day. (I started about a week ago)
    However This morning I fell over the dog and sprained my ankle :/
    My mum said I can’t go on the Wii Cause i’ll hurt myself more.
    It hurts to stand or to put any weight on it.
    I can’t really hula hoop cause of the weight i would need to put on my ankle.

    So does anyone have any exercises that
    - are QUICK
    - Will Tone Me up?
    -That won’t hurt?
    xx

    • ANSWER:
      Modified pushups where your knees and hands are on the ground, yoga
      _

  46. QUESTION:
    how long to recover from a sprained ankle?
    I badly sprained my ankle 2 months ago. I rested it and did all the exercises and it got better for a while, but recently started hurting again and remains a bit swollen. How long does it take to get back to normal? I wear heels a lot, does that affect it?

    • ANSWER:
      How bad was it?A grade 2,or a grade 3?

      Either one would take at least 2 months to heal,and if not treated properly,about a year.

      It seems that you have done some serious damage,and you should really get it checked out again.Maybe another x-ray to see if there is some sort of fracture that was missed,or an MRI which would show the extent of the soft tissue damage which could range from torn ligaments to bone bruises to ruptured tendons.

      Wearing heels was not a good idea at all.It causes more stress on the ankle joint,and makes it much more likely to create even more problems.People with weak ankles should wear the lowest heels possible if they have to wear them at all.

      From now on,wear sensible shoes.Sneakers would be the best,but any closed backed and closed toed shoes that have support are fine.

      RICE your ankle for now too,but do try to get into the doctor as soon as you can.If you keep aggravating the injury then it will become much worse.

      Rest (don’t walk excessively,use crutches if needed)
      Ice (20minutes/hour at least 3x a day)
      Compression (an ACE wrap or other support)
      Elevation (at least at hip level,above the heart is better)

  47. QUESTION:
    Sprained ankle & torn tendons, how do I exercise?
    I sprained my ankle and tore a few tendons at the same time about 4 months ago. I recently stopped going to the physiotherapist as I felt it was not doing anything and have taken onto Chiropractor and Massage Therapist. Both of which have done wonders for my injury.

    Now I’m feeling a but sluggish and want to get into some exercising, just not sure what I should and can do?!

    • ANSWER:
      Ive done that but it healed in about 2 weeks by itself. I was told that if i wanted to do exercise to do jogging/ running and take it slowly.

  48. QUESTION:
    I was playing indoor soccer last night… Ankle popped… Broken, sprained?? Help!?
    so i was running full speed for a ball, kicked it and then while in midair, planted on my right foot hard to change direction. i heard/felt a pop and subbed myself out for a few min. shook it off, massaged the ankle a bit, and went back in the game..

    ran after a player, caught up to him, reached with my right foot in the same fashion again and poked the ball to one of my teammates, and then planted hard on my right foot to turn back and support… and felt another pop, bigger this time.

    i have preseason starting for my college team this august… and im screwed if it is sprained/broken, been running 4-5 miles per day to stay in shape and it’ll be all for nothing…

    it wasnt really a ankle roll, more of a POP from stepping directly on it, hard.

    if i try rolling my foot in a circle to spell out a O… all of the pain is felt on the outside of my ankle, slightly above my ankle bone.

    it kind of hurts to walk on, and i can feel that the gap between the two bones that “connect” at my ankle are slightly farther apart than the one on my left foot.

    what the hell do i do?!? should i tell my coach? ask my athletic trainer?

    id like to avoid that if at all possible… im starting ankle exercises today to try to strengthen it up as quick as possible…

    but, i need to keep running to maintain fitness so i can pass the fitness test in 3ish weeks. i dont want to run hard on it though if its just going to make it worse… HELP please!

    • ANSWER:
      Talk to your trainer. The fact that you can walk on it at all suggets that is it more likely sprained than broken, but that isn’t for sure. Get it looked at before you do something to make it worse.

  49. QUESTION:
    What can i do to make my sprained ankle heal faster?
    Its been 4 weeks, and my ankle hasnt healed yet. And its only a mild sprain! Some people say let it rest in an ankle brace (which ive done for 4 weeks), others say try doing exercises on it to make it stronger. My football season starts in 5 days please please help! I can walk on it just fine, but i cant run hard!
    I have had my ankle checked by a doctor. Its only a mild sprain.

    • ANSWER:
      if it hasnt healed you could have a hairline fracture. Have you had it x rayed yet? you should see a doctor. It sounds like you are dealing with more than a slight sprain.

  50. QUESTION:
    In 17 months ankle sprain didn’t heal! (Exercises and therapies were being done.) !?
    17 months ago (29.6.07) I’ve sprained my ankle. As it didn’t get much better after two months I started to search for help. So I began with the ultrasound therapy three times per week (sometimes two), doing so for 6 months. Months passing with this therapy I could slowly move my ankle more and more. At that time I didn’t do any strenghtening exercises yet. I didn’t know I should. At the begining of the UST (ultra sound th.) I could be moving the ankle in the range of 45 degrees instead of more than 90 , after the 6 months of UST I could be moving for about another somehow 30 or 35 degrees more. But than it stopped to heal.
    So I went to another, better physiotherapist and started to do also a magnetotherapy twice a week apart from UST, and! loads of all kind of strenghtening exercises and streching and hand massages and electric stimulations of the painful points…
    Been doing this way a bit regularly a bit unregularly it went for some better, but still it’s far from being OK!
    I used to be a modern dancer, practising 4 hours a day, but now, after whole 17 months of trying to recover a sprain, even the non difficult exercises, where in various ways ankle supportst the weight of the body, make my ankle feel more painful, less flexible, even swelling.
    If I run or cycle it starts to be painful after some minutes. (Also can’t wear heels.)
    I did X-rays photos, but It didn’t show anything out of normal.

    I don’t know what’s wrong with my ankle!? :Z Does it has any correlation with not putting enough ice on the ankle at the beginning of the injury because I couldn’t walk to prepare some for me? And one day not resting after two months of the sprain? – No, in two months it should already be healed.

    Anyway, If anyone has any senseble idea of what could be wrong whit my ankle and what more should I do, I would be very grateful to you from all my heart for a good advice. …I wish to dance again so much!.. Thank you, really!, Bye : ) Eva V.

    • ANSWER:
      Read and apply http://www.helium.com/tm/148271 to fix it.

      It’s now an old injury which means it’s going to take considerable more time and effort to fix vs a fresh injury.


Ankle Exercises After Sprain

What is a sprained ankle?

A sprained ankle occurs following a sudden sideways or twisting movement of the foot. An ankle sprain can occur during athletic events or during everyday activities. All it takes is an awkward step or an uneven surface to cause an ankle sprain–that is why sprained ankles are among the most common foot and ankle injury. Even though ankle sprains are common, they are not always minor injuries. Some people with repeated or severe sprains can develop long-term joint pain and weakness. Treating a sprained ankle can help prevent ongoing ankle problems. How does an ankle sprain occur? A sprained ankle usually occurs when a person lands from jumping or running on to an uneven surface. For example, sprained ankles are often seen when basketball players come down from a jump and land on another player’s foot. Ankle sprains also occur with more routine daily activities such as stepping off a curb or slipping on ice. What happens inside the ankle when it is sprained? An ankle sprain is an injury to the ligaments in the ankle. Ligaments are bands of tissuelike rubber bandsthat connect one bone to another and bind the joints together. In the ankle joint, ligaments provide stability by limiting side-to-side movement. The severity of an ankle sprain depends on whether the ligament is stretched, partially torn, or completely torn, as well as on the number of ligaments involved. Ankle sprains are not the same as strains, which affect muscles rather than ligaments. There are two broad categories of ankle sprain: Inversion Ankle Sprains: This the most common type of ankle sprain and occurs when the foot is inverted, falling inward. When this type of ankle sprain happens, the outer, or lateral, ligaments are stretched too far. There are three ligaments that attach to the outer side of the ankle. About 90% of ankle sprains are inversion injuries. Pain is always on the outside of the ankle, and there is usually no pain on the inside of the ankle joint.

Frequently Asked Questions

  1. QUESTION:
    What are some good exercises for your ankle after sprain?
    i try doing alphabets and ankle circles with my feet but i can barely move it, and its also nasty because i feel like the tendons and ligaments popping and grinding but its a normal grinding maybe a little bit more than my other foot so what should i do

    • ANSWER:
      Check here for help with that.

      http://orthopedics.about.com/cs/sprainsstrains/a/anklesprain.htm

  2. QUESTION:
    How to exercise my ankle after a sprain?
    Sprained my ankle 3 months ago while doing some stunt riding on bicycles and I am mostly recovered now. I can resume normal activities and can ride normally except for a few odd positions that my foot feels pain in.

    If I am walking up a very steep incline where my heel is higher than my toes, I feel pain in my ankle. I do a few stretches and try to do “toe-raise” exercises to strengthen my ankle and calves. What else can I do to get rid of this pain?

    • ANSWER:
      do circles VERY slowly and be sure to keep stretching like you have. Point and flex your toes/feet and keep rubbing Cold FX or something like that on it. Ice on and off is always a good idea. Good solid bathtub soak wouldn’t hurt either. Pointing your toes should really help with the uphill pain you describe.
      Good luck!

  3. QUESTION:
    Best exercises to do after ankle sprain.?
    Sprained my ankle 4-5 weeks ago. I can run and jump almost to full capacity but it still hurts and it is still somewhat swollen. I’ve been doing toe raises/ heel raises. I have also been exercising a lot. Any way to strengthen my ankle further? Would it help to rest it more or keep exercising moderately?
    Would it help to massage my ankle?

    • ANSWER:
      If there’s swelling and inflammation, you could try icing it a few times a day. As long as it’s swollen, taking it easy on the exercises is probably a good idea. Sounds to me like you are aggravating the situation.

  4. QUESTION:
    What are some good exercises to strengthen an ankle after spraining it?
    Ankle feels better after rest, but some twinge of uncomfortableness exists when putting pressure on ankle (like running) or when extending it too far. Just want to know how to strengthen the ankle to get it back to playing shape. Thanks.

    • ANSWER:
      um if you have a trampoline you need to stand on the injured leg leaving the good leg in the air. once you get you balance you need to push up on your toes up and down ten times. if you dont you need to do that on something off the ground like a step.

  5. QUESTION:
    Why does an ankle sprain hurt after exercise and not during, how do i alleviate the pain?
    I hurt my ankle playing basketball but i walked it off and it seemed to be ok. But when i got home, it started to really swell and bother me. Why didnt it hurt when i was on the court but later on?
    is there a way to reduce the swelling and pain?

    • ANSWER:
      when you’re playing and it happens, your body is still warm from the exercise and blood is flowing readily through your body, so it won’t hurt that much. however, when you rest it for a while, your body cools down and becomes stiff. then, the pain is really at its highest.

      To reduce the swelling, ice it for about 20 minutes 3-4 times a day. after 3 days, apply heat by using heat lamps, hot showers, ointments, etc. you can also get gentle massages. keep your foot elevated. that way, it won’t hurt as much because the blood will not accumulate at your ankle and cause pain. you could also try pain killers for the pain, but i wouldn’t. i’ve sprained my ankles countless times, and i would honestly just wear an ankle brace and tough it out. sounds mean, but if you don’t have to injest something, why should you?

      take care.

  6. QUESTION:
    How long should I wait until I begin exercising after a second degree ankle sprain?
    I spained my ankle two weeks ago and it is still sore when I walk and I do not have a full range of motion. Anything high impact is out of the question. When I wear a brace it feels ok, how long should I wait before going back to the gym?

    • ANSWER:
      well not until all the swelling and bruising is gone and you feel comfortable weight bearing.

      i would say wait at least 3-4 weeks

      xxx

  7. QUESTION:
    What are some rehabilitation exercises I can do after a bad ankle sprain?
    I sprained my ankle 7 and a half weeks ago and its still not healed! It’s been swollen and it continues to be. It’s usually just slightly swollen but after a long day on my feet, it gets pretty massive. How do I make it stop swelling when rest isn’t really an option? And what type of exercises can I do to get it back to normal. I stood for like 4-5 hours today and I got back home and it was HUGE..sigh..I really need it to get better..I wanna go running

    • ANSWER:
      i agree with Nathan tha u neded to go back to ur doc and get a perscription for PT… that is the best way to get back to normal…

      in the meantime u can do ankle rotations do 20 to the left and then 20 to the right(3 sets each way)… then do planter and dorsi flexion(point ur toes up and then down) and do this 3 sets of 20

      also u can do alphabets(using ur big toe as a “pen” write in the air the alphabet first in upper case then in lower case) wrok up to 3 sets of these…

      u may also want to get a towel or stretch band to work on ur ROM… and proprioception isnt a bad idea either stand on ur bad ankle for 30 s and try to do this 3 times…be careful not to roll ur ankle

      and dont forget at night to ice and elevate…

  8. QUESTION:
    Exercised even after ankle sprain. How long will it take now?
    So about 2 months ago I injured my ankle. I kept it off for about a week and half and decided to go back to my normal routine. This was for about a month now, and now that I am in vacation and amd not doing any sports I have rested it for about a month and I think it has either healed a bit, or it just doesnt hurt as much because I dont exercise. I hope to rest it for another month or however long it takes but I really want to go back to my normal routine. How long do you think it will take to heal?? Is there any permanent damage? This all getting me nervous…. and no I cannot get it checked by a doctor until next month because I am not in my home country at the moment. help please!!
    Time exercised after ankle sprain: 1 month
    Time rested: 1 month

    • ANSWER:
      Well I have a toe sprain and a heel spur and I play a lot of futball so I have to use my foot all the time to control the ball. Im in the similar situation where I just want to go out and practice my shooting and control and get into the normal routine but I can’t go out because I know deep down that if I just take care of my toe and foot and give it a rest, it will get better. What I do is put ice on it all day, do something like watch tv, watch a random football match, watch a movie, take tylenol 2 times a day. I take aspirin for a heel spur. Im willing to give it a few months because I know that if I just rest and the sprain goes back into place, I will have all of the time to play because if I play like this, I will never heal but if I rest, I will play more. It’s a sacrifice. Either you rest now and do things right or face the consequences into worsening your ankle!

      I hope this helps and I hope you take proper mesures to fix your ankle.

  9. QUESTION:
    When can I resume daily exercise after an ankle sprain?
    I sprained my ankle four days ago. It was only a first-degree sprain. For the first couple of days I used the R.I.C.E. method. On the third day I began to walk. Today I’ve been strengthening and stretching the muscles from my knee to my toes. I can walk up and down the stairs and only have a slight limp left in my step. I can put all my weight on it without pain (standing on one leg). I’m not sure if I’m ready to start running yet though, so when would be the best time to try?

    • ANSWER:
      There’s no fixed answer. The best way to strengthen the joint is by exercise, so start exercising once you can tolerate it.

  10. QUESTION:
    What exercises can I do for my ankle sprain?
    I recently sprained my ankle playing football. I was dribbling and someone slide tackled me and I heard my ankle pop. I didn’t think much of it because it didn’t hurt and it didn’t swell up until after the game. I saw the doctor and she said to do ankle strengthening exercises because it was only a moderate sprain. Is there anything I can do except write the alphabet in the air with my foot?

    • ANSWER:
      First of all rest, ice, compress and elevate it.
      Exercises:
      balancing on one leg
      Standing on one leg and moving up on the balls of your feet lifting urself up.
      Stretching your calf muscle by pushing against the wall with your leg back

  11. QUESTION:
    Need to heal quick. How do I treat an ankle sprain after the swollen is down?
    I am going to a snowboard trip in two weeks. I have a sprained ankle. The swollen is gone now, I can walk and put full weight, standing on the ankle (stand on one feet) without any pain. But i can’t jog or run yet. It hurts when I try to stand on my toes.

    What is the best course of action to get my ankle healed before my snowboard trip? should I start exercising or should i just rest? I heard applying heat helps, is that true? Please advise.

    • ANSWER:
      sprains can be treated immediatley by RICE:
      R= rest
      I= ice
      C=compression
      E= elevation.
      the first 3 are for immediate use, but you can still elevate it when sitting down i would place a cushoin under it. But mainly DO NOT do excercise if you can help it, i had the same problem and this made it far worse, sounds kinda obvious but try to avoid it. Try not to sit on it (e.g. crossed legged). And relax!!!

  12. QUESTION:
    Getting ankle strength back after a bad sprain?
    I sprained my ankle 4 weeks ago and just started running again yesterday. It was a pretty bad sprain. I have lost all strenght in the ankle. Does anyone know some exercises that could help me get my ankle strength and flexibility back? I used to be pretty fast and I have no “push” whatsoever. Thanks.

    • ANSWER:

  13. QUESTION:
    Is it normal for swelling to occur six months after an ankle sprain?
    I had a severe ankle sprain six months ago. The ER wrapped it, gave great instructions, & supplied crutches. Two days later my PCP gave me a walking boot (with an air bladder) to use instead of the crutches. Approximately two weeks later I saw an orthopedic physican and he said no to physical therapy. He did mention that I had weak ankles prior to the injury & suggested a simple surgery to strengthen them — after the swelling subsides. Five+ months later, my ankle still has considerable swelling by the end of the day…and earlier if I’m fairly active. I wear an ankle brace when exercising and other sporting activities…but it still hurts occasionally and doesn’t feel stable. The orthopedic doc blew me off when I voiced my concerns, and I can’t see my PCP right away since it’s not an acute care issue.

    I’m not asking for medical advice in lieu of a doctor’s appointment–but has anyone been in a similar situation? What did you do? Did the issue resolve w/o medical treatment?

    • ANSWER:
      Well a two fold answer. I would get a 2nd opinion on the doctors recommendation based on what you have said in your question. You do not need surgery to ‘strengthen’ an ankle. 2nd, yes you can have continued swelling due to an ankle sprain. Depending on your age this can last for months and I regret to tell you I have seen it continue far beyond that.

  14. QUESTION:
    Is it normal for swelling to occur month after ankle sprain?
    I’ve had serious ankle sprain on 5th December when I stepped on opposite players foot when playing basketball league game.
    I wore crutches and protective boot for three weeks and I’ve seen improvements after I took of that.

    I’m doing little exercies until I plan to go on full rehab. I’m still not able to jump without pain and there is swelling around the ankle and around ligaments.

    Is it a sign of torn ligaments, do I need some kind of prevention/exercises?

    Please help, I’m really anxious to bounce back from this injury, there’s nothing worse than to sit and watch

    • ANSWER:
      yes, just stay off it an ice it an put heat on it.. i know it sucks to sit an watch every ones doing it..

  15. QUESTION:
    if you go to a psysio with a sprained ankle what exercises will they do for it ?
    thinking about going to a psysio after spraining my ankle four months ago and it still aches?

    • ANSWER:
      All psysio does are massages to the injured area and gentle stretches and manipulation to help return out of place sinews, bones and muscles to original shape and gently exercise the affected physical area. It is also possible to apply special remedy herb and beneficial oils to help to sooth the affected area and speed up the recovery process.

  16. QUESTION:
    Ankle sprain strengthening exercises?
    i sprain my ankle skateboarding 2month ago. most of the swelling are gone too, but when i try to move it inward i feel some pain after 10sec.
    is there any site where i can find some tips and strengthening exercises for my ankle?
    Thank

    • ANSWER:

  17. QUESTION:
    3 weeks after ankle sprain and still in serious pain?
    Hello. I slipped on some ice at work three weeks ago, and in the ER they said there wasn’t anything “obviously” broken. I got referred to a Podiatrist in the area. He said to RICE it and signed me up for physical therapy. I have my second appt on Wed, because the paperwork for Workmans comp took awhile.

    Anyway, I am still experiencing pretty bad pain and swelling, and it is still bruised. I am in a “moon boot” and I am supposed to be putting more weight on it now, but it hurts worse, especially when I am doing my Range of Motion exercises. Granted I am a teacher so I probably haven’t been off of it as much as I should be.

    I was wondering if I should call my podiatrist back, the therapist said to me on Friday that it was unusual that I haven’t had repeat x-rays or an MRI yet. SHould I also look into getting a second opinion? I have had ankle sprains before, on my other ankle and none have been as bad or as painful as this one. Help me out if you can!

    • ANSWER:
      Ankle sprains can be severly painful, that’s for sure, and can take a long time to heal due to the poor blood supply of the liagments.

      Does your ankle hurt when doing the exercises, then return to baseline pain when you are done, or does the pain get progressively worse the more you do it and remains so even after you stop doing them? If the later condition is true, this is a sign that there may be sometime more sinister going on.

      Many times, avulsion fractures and stressfractures will not appear on traditional x-rays for 3-4 weeks after the injury. If your pain is not gradually subsiding, it may be time to have a follow up x-ray. If you are getting worse with the progressive weight bearing and exercise, there is no reason you cannot contact the MD and tell him/her your concerns. Yet, if it is getting better, even if it’s slow, just be a little more patient and stick with PT.

  18. QUESTION:
    Problems with a weak ankle after a sprain: Tell me I’m not being a hypochondriac about this!?
    About two years ago, I fell down some stairs, landed awkwardly on my left foot and tore a ligament on the outside of my foot. At the time, I didn’t put any ice or bandage on it, which I know sounds crazy, but it wasn’t swollen and the pain was fading quite rapidly after I had it elevated for 10 minutes. Thinking it would be fine, I decided to walk it off. Cut to several hours later and I am limping down an icy hill in intense pain.

    Like I said, that was two years ago, and while the pain isn’t so intense, I still have several issues with that foot. Firstly, my foot will not bend fully. I’d estimate it can bend 3/4 of the way before I feel a very strong pull (not a pain really) across the muscles at the top of my foot; much stronger than you would normally feel over-bending a foot normally. Obviously, that’s a cause of concern, as it rules out high heels and tip toes (without being lop-sided, of course). Anyone know what’s causing that/how I could fix it?

    Secondly, I just have a generally weak feeling in the tendons/muscles surrounding my ankle, inside and out. I get a dull pain in the muscles every now and again, a different one each time; it’s rather annoying. Is it just general muscle weakness from not exercising as much as I used to?

    Also, this area was quite swollen for the first year and a half, and now only seems to swell occasionally (not necessarily after any extra exercise or not, I can’t figure out why). My GP gave me some strong anti-inflammatory gel for it, but it never seemed to work very well, maybe only once every two weeks (and I had to apply it three times a day!) A simple ankle support usually makes it feel better instantly, but the last time I wore one, an odd bright red line appeared at the top of my foot (sort of the top of the hinge of the foot). It didn’t hurt or itch or anything, but I was worried so I stopped wearing the support about a month ago. It has since expanded and settled to a slightly darker red, but still does not hurt/hasn’t faded much. Any ideas what that’s about, as I would really like to wear my ankle support again.

    Lastly, I also have problems with a bone at the top of the inside of my ankle and my Achilles tendon. You can’t see the bone sticking out, per se (although whether that’s because of the swollen tendons around it, who knows), but it definitely feels larger than the one of my right foot. When I wear my ankle support, after about a week it seems to ache constantly. It’s not tender, but a firm press is very painful; foot massages, excruciating. This one freaks me out a little more, as it’s only come up in the past three months or so, rather than being there from the start.

    As far as the Achilles heel is concerned, I think I may have Achilles tendinitis, as a symptom I have is the stiffness and pain first thing in the morning. However, I’m not sure, as my pain is not in my tendon, but slightly below it. It also extends to the rest of my weak ankle area and to the top of my feet to a band of muscle (you know when you jump and land without bending your knees and a particular band of muscle across your foot hurts? That one). Since it’s so extensive, I’m wondering if that’s what I really have at all.

    Anyone who has any ideas on my screwed up foot would be very helpful! I can’t afford to see a physio/specialist, and my GP is useless. When I tell her the above, she gives me a condescending look and tells me to stretch it and it will heel in time. Two years is too much time for me.

    At the very least, I just want someone to tell me I’m not being a hypochondriac about this? Even that would brighten my day!

    • ANSWER:
      I just read the first paragraph; I did the almost exact same thing, and i went to the doctor yesterday, and my ankle is fractured [ pain coming and going]

  19. QUESTION:
    Is this normal after an ankle sprain?
    Sorry this is so long…

    On Jan. 24, I twisted my ankle going down steps and believe that I sprained my ankle. I had intense pain and could barely put weight on the ankle for over an hour. It was very swollen, almost to the size of my calf. After a while of icing it, I was able to put weight on it and decided it was not bad enough to go to the emergency room (it was a Sunday, so doctors were closed). I iced it for three days after the injury, elevated it (including when sleeping), and wrapped it with an ACE bandage pretty much any time I had to walk.

    It has been two weeks and there is still swelling, slight pain, and bruising up the outside of the ankle. I can walk on it, but I cannot jog and I have to kind of hop down stairs. I can’t sit or lay in certain positions if they put weight on the ankle. Recently I’ve noticed that I have decreased range of motion and can only “point” my foot outward about half as far as the normal ankle.

    I know that ankle sprains take a long time to heal, but this is the first time I have had one. Is this normal after two weeks? Is it too late to go to a doctor since the actual injury occurred a while ago? I know that a doctor can’t do too much more than I’m already doing, but I’m nervous that maybe I should have been using some sort of splint or aircast rather than just an ACE bandage for it.

    Also if anyone has any type of range of motion exercises that may help, I’d appreciate it. I have difficulty moving my ankle in circles as it just won’t go at the bottom.

    Thanks!

    • ANSWER:
      I am concerned about your injury

      I do think you should see a doctor. You may have a hairline fracture or some kind of tendon injury. You do not want to make it worse

      Good luck

  20. QUESTION:
    In 17 months ankle sprain didn’t heal! (Exercises and therapies were being done.) !?
    17 months ago (29.6.07) I’ve sprained my ankle. As it didn’t get much better after two months I started to search for help. So I began with the ultrasound therapy three times per week (sometimes two), doing so for 6 months. Months passing with this therapy I could slowly move my ankle more and more. At that time I didn’t do any strenghtening exercises yet. I didn’t know I should. At the begining of the UST (ultra sound th.) I could be moving the ankle in the range of 45 degrees instead of more than 90 , after the 6 months of UST I could be moving for about another somehow 30 or 35 degrees more. But than it stopped to heal.
    So I went to another, better physiotherapist and started to do also a magnetotherapy twice a week apart from UST, and! loads of all kind of strenghtening exercises and streching and hand massages and electric stimulations of the painful points…
    Been doing this way a bit regularly a bit unregularly it went for some better, but still it’s far from being OK!
    I used to be a modern dancer, practising 4 hours a day, but now, after whole 17 months of trying to recover a sprain, even the non difficult exercises, where in various ways ankle supportst the weight of the body, make my ankle feel more painful, less flexible, even swelling.
    If I run or cycle it starts to be painful after some minutes. (Also can’t wear heels.)
    I did X-rays photos, but It didn’t show anything out of normal.

    I don’t know what’s wrong with my ankle!? :Z Does it has any correlation with not putting enough ice on the ankle at the beginning of the injury because I couldn’t walk to prepare some for me? And one day not resting after two months of the sprain? – No, in two months it should already be healed.

    Anyway, If anyone has any senseble idea of what could be wrong whit my ankle and what more should I do, I would be very grateful to you from all my heart for a good advice. …I wish to dance again so much!.. Thank you, really!, Bye : ) Eva V.

    • ANSWER:
      Read and apply http://www.helium.com/tm/148271 to fix it.

      It’s now an old injury which means it’s going to take considerable more time and effort to fix vs a fresh injury.

  21. QUESTION:
    Ankle hurts after knee sprain?
    I badly sprained my ankle in July but didn’t go to the doctor so it did not heal right and I had to go to physical therapy. They told me I had to do some exercises outside of the therapy and that I had to wear this brace when I played basketball. When I was done with therapy they told me I did not have to wear it anymore so the next day I did not wear it during my basketball game and what do you know I sprained my knee! My ankle hurt after but did not swell or bruise. (it did not when I sprained it though) Now it has been a while and my knee is almost all better but my ankle is hurting again. Do you know what I may have done to it and how I can prevent myself from hurting it again?

    • ANSWER:
      it sounds like you put extra strain on your ankle while trying to compensate for your weakened knee

  22. QUESTION:
    My ankle hurts after exercise, what should I do?
    So I think I sprained this ankle a couple weeks ago, like I’m pretty sure it was sprained, and I iced it, wrapped it, and elevated it. I don’t need to go to the emergency room for a sprain, it’s just a waste of money, because I know I didn’t break it. How do I know? After I sprained it I walked it off and played 45 minutes of basketball, so yea, it wasn’t broken or that would’ve killed. Anyways, so I took care of it, but now, after not hurting for a long time [4 weeks maybe] it hurts after i do exercise, or like if I were to hop on just that foot, it would hurt to turn it in circles. What should I do? It’s not like broken kind of pain, it’s just kinda feels like a little pinch or something? I don’t know, but it’s not that bad, I just want to know- should I ace bandage it- and then tape it when working out?

    • ANSWER:
      thankss but it hurts to crawl i tryed lol well it seems like we have similar problems, and u shouldnt work out, just lay off it for a while hope i helped!!! keep in touch and tell me how ur doingg!

  23. QUESTION:
    How to regain Ankle Flexibility after sprain? (Immobilized too long?)?
    Back in may I had a slight fracture in my ankle and really bad sprain (Doctor said it was somewhere in between 2nd and 3rd. So I spent the next month resting on a couch and took my rehabe slowly to make sure I healed. But now I’m starting to think I waited too long to start rehabbing. I can jog, run, and seem to have most of my strength back, but I play basketball and can’t properly jump yet. I also don’t have identical flexibility to my right ankle anymore. It is behind in all directions.
    When I try squating on the ground and leaning on my ankle (To stretch) it still hurts (Not sure if that is just normal for stretching though).
    And sometimes when I wake up in the morning it will hurt in the heel too. It also hurts a little sometimes when I’m done jogging too.
    I feel like I can’t really play basketball because I don’t feel comfortable jumping without my flexibility yet. The doctors told me to come back if my ankle feels unstabble. It’s not that, but I just don’t feel comfortable jumping back into baskteball without all my flexibility and jump back. (I just am very cautious and don’t want to reinjure…this is my only injury my whole life).
    So my question is, what are the effects of being immobilitzed too long (I can’t find a website that lists them, they all just mention there are side effects)
    And how do I overcome this? What exercises should I try out?

    • ANSWER:
      Muscle mass loss, loss of flexibility, muscle imbalances from the weight of the cast and the shifting of weight and muscle use, misaligned joints.

      Pain signals are generated by damaged tissue all the rest in the world will not heal anything.

      http://jamesb.hubpages.com/hub/Speed-healing-of-trauma-injuries-through-self-directed-regeneration

  24. QUESTION:
    Ankle sprain still swollen after 6 weeks!!?
    I just have some questions regarding my ankle sprain. I would first like to know if it’s normal for my ankle to still be swollen after 6 weeks. I had it X-rayed and they told me there is no broken bones. I’ve been able to walk on it with no pain what so ever, but if i walked a little too fast or run it would hurt. I’m also doing some minor exercises like pull ups and push ups, crouches (don’t want to go back to the gym all rusty.) Just wanted to know if having my ankle swollen for 6 weeks is normal or stop walking on it and go back to walking with crutches?

    Note: the swollen ankle isn’t as crazy swollen as when i first got the injury, but people can still tell that it is still swollen.

    • ANSWER:
      Stretch may have a point with the possibility of scar tissue and fluid build up. However, it may still heal completely with time.

      However, if it doesn’t, take a look at the swelling. If the swelling is soft and puffy, you’d probably still have damage from the sprained ankle. If the swelling is hard and solid, you probably have cartilage damage.

      These can be healed using herbal products called the FASTT and WHITEE patch, respectively. The FASTT patch would heal your ankle within 1 day with 1 patch since you have had 6 weeks of healing already. The WHITEE patch would heal your cartilage damage within one to two weeks with 3-6 patches.

  25. QUESTION:
    how to reduce swelling for ankle sprain?
    i sprained my ankle like 2 weeks ago and after a week, i thought it was better and started playing basketball again. But, i tweaked my ankle again and now a week later, the ankle is still swollen. It doesnt hurt when i walk or run but when i try to extend it, it hurts a little bit. I tried icing it but i heard to do rehab exercises so i tried those. But some say that i should compress it with tape? so what should i do? compress the ankle or rehab exercises?

    • ANSWER:

  26. QUESTION:
    How long after a sprained ankle should you start physical therapy?
    I sprained my ankle yesterday and I’m wondering when is it safe to start physical therapy exercises on it. I’m also wondering what different exercises I can do to strengthen the muscle tissue around my ankles.

    • ANSWER:
      Casey, the answer to that is the time that it happens. You can certainly do the standard Rest, Ice, Compression, and Elevation. There are better ways to improve your return. Sit in a chair and have both feet flat on the floor. Using the foot that was not injured do this movement. Lean over and place your hand on the front of that foot. Elevate the front of the foot up as high as you can while giving some light resistance to the movement. The heel should remain in constant contact with the floor. Do this 10 times and rest 1 minute. Repeat this cycle twice more exactly the same way. The amount of resistance given is only enough to make the muscles work moderately hard. After completion of the 3rd set rest for 30 seconds and then do the same movement on the injured side. With this side on the 1st set don’t worry about resistance just do the movement. Rest for 1 minute and then add only a slight amount of resistance. Rest again and on the last set attempt to add a little more resistance. Next do this movement starting again with the good side. Place the foot flat on the floor and the roll the entire foot outwards while maintaining full contact with the floor with the inside portion of the foot. Do a set of 10 without any resistance and then rest for 1 minute. The next set should be with a moderate resistance from your hand. Rest again and then do a 3rd set with moderate resistance. Rest for 1 minute and then do the injured foot the same way. The 1st set should be done without resistance, the 2nd set with a light resistance, and the 3rd with slightly more resistance. Get up and move around. There should be less pain and more mobility. Do these movements at least twice a day.

  27. QUESTION:
    Ankle pain after a severe sprain 5 months ago?
    I was playing volleyball few months ago and had accidentally twisted by left leg ankle
    and fell down. I went to ER and they put a bandage thinking that I might have a hairline fracture. After a week I went to orthopedic specialist with the X-ray and he checked and said
    nothing wrong with my leg and had removed the bandage.

    I got better after few weeks and was doing fine.

    I have a manual car and from few weeks I feel that I still have some pain when I drive for more than 100 miles in traffic (bumper-bumper) as I need to use my left leg to press the clutch.

    Why am I still having some pain in the (tibia and fibula region), the muscle right below the knee.

    1) Do I need some more exercises or physio therapy ?
    2) Is it common to have some pain for few months, until the ligaments settle ?

    Any suggestions from experts

    • ANSWER:

  28. QUESTION:
    I need exercises to strengthen and heal my sprained ankle.?
    I sprained my ankle a week and a half ago. Immediately after spraining it I was able to stay off it for the next few hours while I did computer work. (After hobbling up 3 flights of stairs!) Then I went to sleep for the night and I iced it the next morning– (that was the ONLY time I’ve iced it so far). It’s been swollen, but now the swelling is subsiding. By day 3, my second day on it –I was able to move on it with full weight. However, I still notice it’s not as good as new. It doesn’t have full range of motion yet, is somewhat swollen and I want it to heal perfectly. Also I miss getting exercise. Is bike riding good? No off road, just easy sidewalk riding…. How about the treadmill at the gym? Maybe go up some slight inclines??? Any machines at the gym I should use that would help me now? I still have been climbing my apartment buildings 3 flights of stairs every day. I’ve been doing small circles with my ankle in each direction.

    • ANSWER:
      k make ice cups(paper cups filled with water than frozen and u peal off the top of the cup and massage the area) and remeber rest, ice, compression and elevate area maybe take some inflamatories too such as aleve is my personal fav… as far as exersices go first you need to do some strength exersices for ankles:
      Gently move the ankle up and down. After 5 to 7 days, start restoring motion to the hindfoot by turning the heel in and out.

      motion and flexability- You should also begin to restore flexibility to the calf muscles. One way to do this is to face a wall with one foot in front of the other and lean forward with your hands on the wall, bend the front leg while keeping the back leg straight and both heels on the floor. Lean forward until you feel a gentle stretch, and hold for ten seconds. Switch legs and repeat.

      After 60 to 70% of the ankle’s normal motion has returned, you can begin strengthening exercises using a rubber tube for resistance. Fix one end of the tube to an immovable object like a table leg, and loop the other end around the forefoot. Sit with your knees bent and heels on the floor. Pull your foot inward against the tubing, moving your knee as little as possible. Return slowly to the starting position. Repeat with the other foot.

      Restore strength- You can also sit on the floor with your knees bent and the tube looped around both feet. Slowly pull outward against the tube, moving your knee as little as possible. Return slowly to the starting position. Repeat with the other foot.

      Restore balance- As strength returns, balance is restored by standing on the injured leg, hands out to the sides. You may want to warm the ankle before doing these exercises by soaking it in warm water. Warmed tissue is more flexible and less prone to injury. Use ice when finished with the exercises to minimize any irritation to the tissue caused by the exercise

      Taping the ankle or using a brace for support can help prevent re-injury. There are many different types of braces, some made of neoprene, some made of elastic material, and some have extra straps or ties for support. Select a brace that feels like it gives you the best support for the activity you want to do. Braces with straps or ties generally provide greater support. Never use a brace that is too tight.

      Remember, a brace helps support strong muscles but should never be used as a substitute for a strengthening program. Continue to do strengthening exercises as you return to sports.

      How to bandage a sprain
      1. Wrap a sprained ankles with a compression bandage in a figure 8 pattern. Make two loops around the instep, then stretch bandage diagonally across the foot.
      2. Bring the bandage around the ankle to the front of the foot. Then wrap it diagonally across the foot.
      3. Continue wrapping the bandage in figure 8 turns. Each turn should overlap the previous turn by about three fourths of the bandage’s width.
      4. When the foot and ankle are wrapped, secure the bandage with a pin. Leave toes bare. If they become numb or discolored, the bandage is too tight.

  29. QUESTION:
    Sprained ankle after 4 months?
    Sprained ankle 4 months ago but is still sore on outer edge of calf up to half way up calf (feels like a bruise deep inside) also still sore across top of foot where it joins lower leg. Have recently started light running again and pain seems to ease after a mile or so. Surely it should be better after 4 months, had a couple of Physio appointments and carried out the exercises given and is much better than it was after a couple of months but concerned it will not fully recover. Has anyone had this before and what did you do to recover full use of leg.

    • ANSWER:
      I have sprained my ankles several times in my long life and it takes many months to be pain free. Keep running and rest it when it is painful. Mine have lasted for over a year, sorry to say.
      UK

  30. QUESTION:
    Ankle sprain and exercise?
    I sprain my ankle about a week ago and after a few days, I can walk and run without any pain. However, when I rotate my foot in a circle, it hurts at some points. Should I refrain from running until this pain goes away?

    • ANSWER:
      try to be lite on your foot
      you should be okay =]

  31. QUESTION:
    Can I swim with a sprained ankle?
    I recently started going to the gym after I came to terms w/ the fact that I am well over 20 lbs overweight (lol) Anyway, a week after I started going I sprained my ankle. After looking for other methods of exercise, it seems swimming is my best bet. Would anyone recommend this?

    • ANSWER:
      I’ve tried swimming with a sprained ankle and couldn’t because it was just too painful…It really depends on the severity of the sprain, the part of the ankle, and what kind of swimming you’ll be doing…I’d say if you can manage it without pain, then you’d be fine.

  32. QUESTION:
    Exercises for sprained ankle?
    I sprained my ankle yesterday playing basketball (landed on some guys foot). This is the 2nd time ive sprained that ankle (happened like 2 months before) so I wanna make sure I treat it right to prevent further injury. Before this, I twisted my knee 3 times before seeing a doctor and he gave me some PT exercises to strengthen my knee and so far I havent had any more tweeked knees…so I was wondering, AFTER i give my ankle the initial time to rest (prolly a week or so), what kind of exercises could I do to prevent any more injuries?

    also, my dad doesnt wanna take me to the doctors cus he thinks its a waste of time and money

    • ANSWER:
      Hi, Its not really a waste of money to see a Dr but I fully understand its sometimes not an option for everyone so….. Immediate treatment is vital. Proper care and treatment now will go a long way towards a full recovery later.
      Without a doubt, the most effective, initial treatment for ankle sprains is the R.I.C.E. regime, this involves the application of (R) rest, (I) ice, (C) compression, (E) elevation. The most common recommendation is to apply ice for 20 minutes every 2 hours for the first 48 to 72 hours.

      After the 72 hours there are a few other steps you can take to ensure your ankle heals properly:

      1. Range of Motion
      As you work through the initial stages of recovery, and your ankle begins to heal, start to introduce some very gentle movements. First bending and straightening your ankle, then as you get more comfortable with this simple movement, start to incorporate some rotation exercises. Turn your ankle from side to side, and rotate clockwise and anti-clockwise.
      When you feel comfortable with these range of motion exercise, and can perform them relatively pain free, it’s time to move onto the next phase.

      2. Stretch and Strengthen
      An effective and relatively safe way to start is to begin with isometric exercises. These are exercise where the ankle joint itself does not move, yet force is applied and the muscles are contracted.
      An effective and relatively safe way to start is to begin with isometric exercises. These are exercise where the ankle joint itself does not move, yet force is applied and the muscles are contracted.
      For example: imagine sitting in a chair while facing a wall, and then placing the ball of your foot against the wall. In this position you can push against the wall with your foot and at the same time keep your ankle joint from moving. The muscles contract but the ankle joint does not move. This is an isometric exercise.
      The above example can be used to strengthen the ankle in all directions. Pushing your foot to the left or right against something immoveable, and pushing down (as above) and pulling up.
      It’s also important at this stage to introduce some gentle stretching exercise. These will help to further increase your range of motion and prepare your ankle for more strenuous activity to come.
      While working on increasing the flexibility of your ankle, it’s also important to increase the flexibility of the muscle groups around the injured area. These include the calf muscles, and the anterior muscles of your shin.

      You should also consider seeing a physio for more in-depth exercises!

      Good Luck and I hope your ankle heals soon.

  33. QUESTION:
    What exercises can I do in order to strengthen my previously sprained ankle?
    I have sprained my ankle very seriously about 2-3 months ago (3 degree).
    about a month and a half after the sprain My ankle was feeling perfectly fine, so I decided to play basketball with my friends. I was playing fine when suddenly I slightly turned my ankle, and it felt like I sprained it again. The thing is that if I had turned my other ankle in the same manner, nothing would have happened and I would have been fine.
    So my question is: What exercises can I do in order to strengthen my ankle?
    It would be very helpful if I could get an instructional video of sorts.

    • ANSWER:
      haha wow I was just thinking about mine

      Calf raises, ankle rolls, toe pointers

      Look on youtube for ankle strenthening videos, but i don’t know of any

  34. QUESTION:
    ankle sprain question?
    I sprained my ankle 2 1/2 months ago, and it was a second degree sprain with bruising all over my foot. it took about a week before i could walk again. since then i still don’t feel like my ankle is as strong as it was before, though.

    i occassionally roll my ankle still, too, and it scares me b/c i dont want to sprain it again. like today, i was running barefoot in my backyard, and i was running up a hill, and so my foot and leg were kind of in a large V shape while i was running, and then my ankle was really sore after i was running and it has been sore all day. how long will it be before my ankle feels back to the way it was? should i still keep up with the “ankle strengthening” exercises my doctor gave me to do while the ankle was sprained?

    • ANSWER:
      It’s going to take your ankle a very long, long, long time to heal.

      Trust me on this. I did the same thing. If you can go to physio therapy do so. They will help you a lot.

      Do wear a tensor bandage on your foot for support, especially when you are out and playing or running, etc. Wear running shoes to prevent your foot from twisting. It’s going to take 6 months to a year for your foot to heal properly.

      In the meantime, continue to do hot and cold compresses to your foot 1 minute hot, 1 cold…this will help it heal. Point your toes then pull your foot back in.

      Very gently “draw” the letters of the alphabet with your toes…this will exercise your ankle…GENTLY though…that is the key. And rest your foot and raise it often.

      You probably tore ligaments too so your ankle will never be strong like it was and exercises when it is healed is really what will support the ankle now. Keep a good list handy and do those exercises but if there is pain you’ve pushed yourself too hard.

      Good luck.

  35. QUESTION:
    ankle sprain rehab??????
    during ankle sprain healing after a few months is it ok to exercise if it makes it sore, cause i’ve hear no with pain but what if it makes it sore?

    • ANSWER:
      If it makes it sore be very careful. Maybe cut back a little on the exercise. Go slowly. Check here.

      http://orthopedics.about.com/cs/sprainsstrains/a/anklesprain.htm

  36. QUESTION:
    Severe Ankle Sprain Rehabilitation Questions: Should I wear Ankle Brace during exercise/rehab?
    Hi everyone. Well, school’s starting in a few days, August 8, to be precise, and I sustained an ankle sprain July 10. Right now, I can walk with and without the brace, but no running. First on 7/17, I went on to the doctor after 7 days of the RICE technique, and got a brace so I could rest and go on crutches. I took the painkiller Ibuprofen. Subsequently, on July 24, after seeing my doctor yet again, he showed me that I could walk, and needed to commence walking around the house to build strength. No more medicine. It’s been a while, and I have done exercises, like the one where you extend your toe and then bring it back or make it point toward the ceiling, and the one where you stand on one foot for 30 seconds. I did the towel one for a while, but right now, I’m not sure if I’m supposed to have my ankle brace on while I do the exercises. I usually wear a big sneaker to fit my ankle brace inside, and do the exercises. Also, I have a note that says that I can’t run until September.

    • ANSWER:
      Since you already have a note that says you can’t run until september then definitely don’t run until then. As for other exercise I would ask the doctor to be certain what is safe in your situation.

      Mainly I would warn you against trying to do too much too quickly, I had a severe sprain in the year 2000 – was on crutches and a brace. Several times I felt I would be able to bear some weight without my brace and ended up reinjuring my ankle. In my case I didn’t feel I was pushing myself too much, each attempt was after over a month of wearing the brace so I felt that was more than enough time, but I was wrong..

      Because of my impatience and continued attempts to walk too soon I now have quite a bit of scar tissue in my ankle, it is easy to feel when you touch my ankle and the ankle puffs out in appearance from the excess tissue.. It is 7 years later and I still am not able to run on my ankle and don’t know if I ever will be.. The tissue is compromised because of the scar tissue and it retears very easily, when I try to jog or run my ankle gives out and buckles to the side retearing the tissue. I have been in physical therapy for years and while I have made progress still cannot do what I used to be able to do without reinjury.

      I tell you my story because I want you to know just how serious a sprain can become and how it can affect you well into your future if it is not handled properly, my hope is that you never have to face the difficulties I have and can learn from my mistakes lol – hope it’s lots better soon hun :)

  37. QUESTION:
    can i play soccer after spraining my ankle?
    i sprained my ankle 3 weeks ago and have been strengthening it and trying to best to make it heal fast. i have a soccer tournament tomorrow and dont know how i will know if my ankle is ready to play on. im not seeing a doctor, nor a trainer. i will play with a brace, but is there an exercise or test i can do to test if my ankle is ready or not?? thankss

    • ANSWER:
      kick some soccer balls hard, run some laps and if it doesn’t hurt then u r fine

  38. QUESTION:
    My ankle sprain has destroyed my life?
    Ever since I got a severe ankle sprain(which is STILL healing) my life went down and down.

    I’m 18 almost 19 and about 11 weeks ago after I sprained my ankle I had to stop looking for a job, because I had to rest, I stopped exercising and I had to stay in the house 24/7.

    I literally gained weight in that little time, I am bored everyday and on the computer 24/7, I am jobless, and since I don’t have a car I can’t go anywhere much because that would involve walking on my injury.

    Right now I’m good enough to do some things but still can’t walk for long, but I am stuck in this state of boredom and depression on the computer all day everyday gaining more weight and feeling so trapped I am about to explode.

    What do I do? Even if I managed to get out of this bored state I still can’t work a lot because I don’t have a car and since I can’t walk I’m limited to the bus system.

    • ANSWER:
      Wow…get some perspective. Think of the people out there who live with chronic disease, the people who are living with cancer, going through chemo-therapy, those with permanent handicaps, etc. etc. etc.

      Your ankle will heal. In the meantime, adjust your diet (eat a bit less, eat healthier.) There are still many exercises you can do in your own home that require no weight bearing on your ankle and may even speed the healing process (range of motion, gentle stretching, etc.)

      Ditch the whiny attitude and get on with life, this won’t last forever.

  39. QUESTION:
    How long after spraining my ankle to wait before going back to the gym?
    I am getting married in october and as I am quite a few pounds over weight I had just joined a gym a couple of weeks ago to get in shape for my big day. I had been going every other day and doing well but last week I fell and twisted my ankle on some uneven pavement. It was very painful and I even fainted when I tried to walk on it. I went to the hospital and was told it was a sprain but no breaks or rupture and given some ibuprofen and a bandage.

    Now a week later my whole ankle and foot is still swollen. I can walk on it if I put my foot flat down but I have a bad limp and it’s still very painful and stiff. My ankle also aches badly at night when I am sitting or lying in bed.

    I don’t want to make it worse but I need to get back in the gym as soon as I can so I can look nice on my wedding day. How long will it be before I can get back to working out and how do I do that without making it worse. Should I buy a special ankle brace to wear will exercising?

    Thanks!

    • ANSWER:

  40. QUESTION:
    burning in ankle during rest after exercise?
    I sprained my ankle pretty badly a while back, I’ve been going to physical therapy 3x a week for about a month, now. We finally started exercises with the ball, and when I kicked it with the outside of my foot, it hurt like crap. Then it got better and we continued with my regular routine. Now, it’s burning LIKE CRAZY deep down, and ice isn’t helping. My therapist is awesome, he’s the best doctor I’ve ever had for an injury, but I just want to know what I can do for the burning sensation until Wednesday, my next visit. Please and thank you!

    • ANSWER:
      You speak with an expert is better… good luck!

  41. QUESTION:
    Sprained Ankle?
    I sprained my ankle after falling off a high platform. I went to a doctor and he said there was nothing broken and it should naturally take 6 to 8weeks for the ligament to heal naturally. It has been 3 months and although I don’t limp anymore the strength of the ankle just isn’t there in certain positions. What should I do now? Would it be a waste of time seeing the doctor again? Are there like ankle strengthening exercises?

    • ANSWER:
      I’m a soccer player and I know EXACTLY what you’re talking about. Try writing the abcs in the air with your foot, only move your ankle to write the letters. If you can, get on the edge of a step and raise and lower yourself with both feet, then progress to only your injured ankle. If you are just standing somewhere, rise up onto your toes and hold that as long as you can. Try to work that ankle as much as you can, it may not be as strong as your uninjured ankle (mine isn’t, but it’s getting close! I had a nasty 3rd degree sprain in soccer and then I re-sprained the next season) but it’ll definitely improve. Good luck!

  42. QUESTION:
    There’s something wrong with my ankle but I don’t know what?
    I sprained my ankle in the beginning of June pretty badly playing basketball. I sprained the same ankle 3 weeks before that. As a result, I had a high ankle sprain. After 5 weeks of resting, icing, compressing, everything, I was able to run and do all the athletic abilities I was able to do before the injury. However for the past few months, when I play basketball for more than 2 hours, I feel pain in my ankle so then I rest and stop playing. Its weird because I can sprint back and forth with no pain or problem, I can go run a mile with no problem, but it starts hurting after more than 2 hours of exercise while my other ankle has no problem. Any suggestions or diagnosis?

    • ANSWER:
      you need your ankle examined probably an MRI scan as you may have detached some fibers from your ankle and you may end up tearing a few more if you keep exercising without medical advice

  43. QUESTION:
    Sprained Ankle Exercise????
    Can I swim with a sprained ankle? I recently started going to the gym again and a week after I started I sprained my ankle :(. Can I swim with a sprained ankle. I need to loose weight ASAP and therefore need to exercise as much as possible. Any ideas?

    • ANSWER:
      The best thing to do would be to Rest and Ice your ankle for about 1 week. You can also wrap it in ace wrap for support. If it is still not better, go see a podiatrist. For now, do situps or other upper body exercise – but don’t put any pressure on your ankle.

  44. QUESTION:
    Sprained ankle still swollen after 4 weeks?
    I got kicked and my ankle was pretty bad and I couldn’t walk for a week. Now i can but I occasionally limp, and can’t easily jog/run. I’m 15 and I’m wondering how I can make it better faster, like exercises, and what to do.
    1st answer… your not even funny. Go find something better to do.
    ad i havent had an x-ray

    • ANSWER:
      The above is so lame- Don’t jog/run until it is better – did you get an x-ray? Resting it, iceing it and keeping weight off it is the fastest way to heal. It is a true sprain – it takes just as long as a break to heal – 6-8 weeks.

  45. QUESTION:
    Ankle Sprain Prevetion – Braces?
    Hi, I apologize in advance that this is a little long. I have a question about if I should wear ankle braces. About 7 1/2 years ago, I sprained my right ankle while trying to learn a tumbling move in gymnastics. It required me to wear a boot for at least a month. Afterward, I went to my high school sports trainer and did exercises and had electrical stimulation of some sort on my ankle. I needed to have my ankle taped up and I wore a lace up ASO brand ankle brace anytime I did gymnastics. After all this time, that ankle still looks a bit “puffier” or “lumpier” than the other one, and has ever since that injury. 2 1/2 years after that, my left ankle gave out while I was playing tennis in gym class and I ended up chipping the bone of that foot and needed a plaster cast for a month followed by another boot for some time after that. At the time of those two injuries, I was a relatively skinny gal (5’4″ around 100-115 lbs). However, in the years that have gone by I have gained a substantial amount of weight, and I want to start exercising to lose this weight. My concern is that I might be prone to ankle sprains, especially since they sometimes give out on me when I am walking normally. I am worried that a combination of what I perceive to be “weak” ankles and the extra weight I’ve put on that my ankles now have to support is a little bit dangerous. I am wondering that if before I start “really” exercising (jumping around and such), should I invest in a pair of ankle braces, and if so, what kind would be best for me? Thanks for any advice!

    • ANSWER:
      What you should do to lose the weight is swim. Swimming puts no pressure on your joints or ankles and allows you to exercise.

      The basic kick in swimming is a flutter kick where you keep your ankles relaxed. If you have any concerns then you can buy an Ace brand neoprene ankle brace over the counter. I have to use them for an tendon tear – they work well and don’t come off. Cheaper things like tape don’t last. I’ve never tried to wear them with shoes but those do offer the most support.

      In addition to exercising you can modify your diet as much as possible to get your weight down to wear you wont need to worry as much about ankle injuries. You can also strengthen your ankles using resistance bands and special exercises and/or yoga.

  46. QUESTION:
    What Type Of Shoes Are Best To Prevent Ankle Sprains..?
    I’ve had 3 ankle sprains during this year. Usually after the sprain I cast my leg for a week, then after removing the cast, I just rest for couple more weeks until my sprained ankle feels perfectly fine. Only to go back to exercising and sprain it again.

    People kept telling me to change my shoes, I didn’t listen to them. Until the third ankle sprain.
    What I do is, Aerobic step dancing, fast one. What I’m wearing is (as they told me) running shoes. Which is unsuitable for this kind of workout.

    They recommended me either Basketball, Handball or Tennis shoes. I’ve tried all of them but I’m not sure which one is good for my situation.

    I also wear ankle braces, the cotton ones, and not the solid ones(Plastic filled with air) which I find more useful but a lot more expensive.

    My leg now feels fine, I want to go back to exercising, but I’m afraid I injure my leg again, so this time I want to take precautions as much as I can, before heading to the gym.

    • ANSWER:
      My recommendation to you is that before you return to exercise that you get a referral to a physical therapist. The reason for this is that you have damaged the ligaments 3 times within the course of this year. That tells me that the ligaments are not working as they should and most important that your sense of where the foot is in space is decreased. This sense is called proprioception. When this sense is decreased or absent it means that the joint doesn’t respond the way that it should. The muscles are not quick enough to stabilize the ankle. So in reality it is not going to matter what kind of shoes that you are wearing. The trick to rehabbing ankles is to regain this sense. A physical therapist can help you with this. Here are a few of those types of movements. When you do these exercises always start with the good leg first as it increases the sense of awareness in the injured leg. Stand on your good foot and raise up the injured leg so that it is not touching the floor. Stay in that position working up to the point where you are able to do it for 30 seconds straight. Do that 3 times on the good foot and then do the injured foot 3 times. Now do the same movement in the same order with your eyes closed. This becomes a very difficult exercise so make sure that objects around you will not cause you harm if you lose your balance. There are a whole series of these movements to improve your balance both statically and dynamically.

  47. QUESTION:
    Ankle sprain….does this sound right to you?
    Sorry this is so long…

    About 3 weeks ago I got a level 2 ankle sprain when I was walking down some stairs and accidentally rolled my ankle. I went to the Urgent care at the University I attend, and the ortho tech there wrapped it up and gave me some crutches and said to use R.I.C.E and stay off of it for a week (including not going to work because where I work there’s no sitting down). I went back a week later and he said that I should start walking on it as much as possible and told me to start using only one crutch on the opposite side and to not wrap it anymore. I saw him again two weeks later and he basically said “WTF are you doing still using the crutch!” and told me I was holding my ankle back by using it. He gave me Thera-bands to exercise it and basically said it looked great. I told him that it still gets sore when I walk, that I don’t have feeling in some parts of my foot and ankle, and that it still looks really swollen, but he said that’s normal. He also said I was fine to go back to work which made no sense to me considering my ankle still got really sore and would swell up a ton after walking on it for like 10 minutes. At my work I would be walking on it for 8 hours, and there’s no way they would let me take breaks every 15 min or so to rest my ankle.

    So today I went and got a second opinion. The doctor took one look at my ankle and was just baffled at how swollen and bruised my ankle still is after that long. She said that it was totally wrong of them to take me off crutches that soon, and that I basically made my ankle worse; or rather that my ankle healed, but it healed wrong and so now I have to start from square 1 all over again. She put me back on crutches and wants me to stay off it as much as possible. She also ordered more x rays just to make sure that there’s not a fracture in there somewhere that they missed.

    This just totally baffles me. How could 2 doctors have such completely different perceptions? I just don’t know which one to believe…

    • ANSWER:
      hey i know how you feel two differ doctors two different answers you have too believe the secound one though

  48. QUESTION:
    terrible ankle sprain HELP? RECOMMENDATIONS PLEASEEE?
    Back in January I sprained my ankle pretty bad during a basketball game, I play for a D3 college. The trainers looked me over and said I have a first degree ankle sprain. it was an inversion sprain, i just landed on someone else’s foot. I am a athletic training major so i kind of know what I’m talking about here. They gave me exercises to do and told me to rest. after two months of rest and physical therapy the immediate pain was gone but it was in no way healed. so over spring break i went to my sports medicine doctor at home, he sent me to get an MRI. turns out i completely tore all the ligaments on the lateral side of my ankle, Posterior talofibular, calcaneofibular, and anterior talofibular as well as bruised my talus and partially tore and bruised my deltoid. pretty far from a first degree sprain if you ask me. So the trainers told me the talus was still bruised and that was the pain i was feeling and that i would need to take another month or two off, so i did. I waited until i got out of school to go see a ankle specialist. the ankle specialist gave me a stress x ray and it showed that my ankle was still incredibly stable, no instability at all. So he gave me a cortisone shot right in the joint. it worked for a week or two. then i went back and got another cortisone shot. it also worked for about a week or two. apparently the next step is to get an arthroscopy, i think its how its spelled. he described it as vacuuming out the junk that stuck in my ankle joint. Is this the best action? I have had another sports medicine doctor recommend a total ankle reconstruction. This goes way past what we learn in athletic training at school. I might add that i have no pain when just walking around every day. the ankle pops a lot and i can hear stuff grinding around inside of it when i move it but it only hurts when i play basketball which i just started doing after i got the first cortisone shot. Please let me know what the best course of action would be here. It would also be very helpful if you could include your credentials when answering the questions so i can trust you.

    Thanks for your time.

    • ANSWER:
      Call a ninja.

  49. QUESTION:
    Trust Exercises – After an accident?
    Two months ago I was riding my Thoroughbred (OTTB) . We were running full out and I blacked out (due to hypoglyciemia… (Low Sugar)) I do not remember any of this but someone witnessed it. I fell off to the right and caught my arm in the rein, taking down my poor mare. We both went down on our right side and grinded across the road. I woke up in the hospital the next day.. I suffered from a MAJOR concussion, bad road rash, sprained ankle, cracked jaw and broken face bones, and for 2 weeks I was sleeping downstairs in the living room unable to go upstairs. My lovely, spectacular mare broke two teeth and also had bad road rash. I woke up in the hospital screaming for my horse so please do not say I don’t love her. I am 14 years old and dont want to be b-itched out so please just tell me somethings to build her trust again. She still loves me but riding makes her nervous. I want to know some exercises to get her to LOVE riding again. Like I said she is off the track (years ago) and loves to ride and run. I taught her barrels. :)
    Thanks you. And no I wasnt wearing a helmet!
    Umm im not gonna sell my horse! She doesnt walk, we run everywhere or “jig”, there is no walk! ;) she is a HOT TB! My question is more “bonding” again rather than anything. Lori means the world to me. We are my Yahoo picture. :)
    Clo please quit bitchin and sayin stuff about my horse!!!!!!!!!!

    • ANSWER:
      If you are emotionally ready and confident to ride again, that is what your horse needs.
      She will feed off of your confidence and that trust will come back.

      So you start out with simple, quick rides in safe zones and you let her know that you will take care of her there and you build to longer rides and farther away places.

      You do not feed into her fear by babying her along the way where you think she might be afraid. That hesitation actually teaches her that since you are acting differently there, she was right to be worried.

      You ride it out with confidence. Think of how a wild herd responds when moving, They just trust the alpha horse to move them out and they follow.

      That is the incremental building she needs to work through fear and redevelop trust.

  50. QUESTION:
    Ankle sprain(?) treatment?
    Seven weeks ago I suffered a nasty ankle sprain playing basketball. My foot was inverted (outside-in) when I went up for a layup, but instead of pushing off the floor I stepped on the defender’s foot. I’m fairly certain I heard popping, but that could have just been my shoe. I went to a walk-in physical therapy clinic the next day and the nurse there told me to R.I.C.E. and gave me a walking boot in case anything was broken. After getting my foot x-rayed, it was discovered that I had no broken bones. The doctor told me I may have partial tearing, however. After resting, icing, compressing, and elevating for about three weeks there was significantly less swelling and the bruising had completely gone away. However, there is still some swelling (or possibly fluid build-up) right around the actual “ankle bone” on the inside and outside. Also, the inside part of my ankle and my achilles tendon are extremely tight. The tightness on the inside of my ankle is what concerns me the most, considering the type of sprain I had (inversion) would usually warrant the worst of the injury being on the outside of the ankle. I’ve tried to play basketball with no luck because my tendons seem to be tightened up so bad that I can’t jump or run very hard. I’ve been doing some stretching exercises, and it seems to be helping slightly. I guess I have several questions for anyone who has good advice to give:
    1) Should I still be icing my ankle daily?
    2) Should I try some light running or other exercise requiring use of my foot?
    3) Do I need to spend the money on a doctor visit or an MRI?
    4) When I elevate my foot, the fluid seems to drain away from the ankle somewhat. However, when I start to walk around or sit with my foot down it usually swells to the same size again. What can I do about this?
    5) Finally, the league I play basketball in starts on Jan 31. Is it likely that I will be able to play by then?

    • ANSWER:
      Ashton,
      1. No, stop the ice. Recent studies have shown that the use of ice stops or slows down the rate of healing. Use warmth but not hot. Warm moist compresses work the best.
      2. You are describing difficulty in playing ball due to the fact that the tendons are tight. Since that is the case running or jogging is going to stress them when they are not in their normal length. This would be opening you up for another injury. Better to wait until you get full mobility and strength in the leg.
      3. If you are going to see a doctor about this see a podiatrist. They are the foot and ankle experts. If you are not having any other problems except for the tightness I would say no. If on the other hand you are still experiencing pain and other problems then you should go.
      4. The leg is a cylinder and all of the laws of physics apply to it. Since you are walking on a cylinder with limited muscular work the normal pumping mechanism is not working as well as it should. The fluid is always going to drop down to the lowest point unless you have a strong pump to push it back up. If you were to take a measurement of the opposite ankle when you first got up and then again when you went to bed you would find that it also was larger. You have to use your calf muscles more to pump the fluid out. I will give you a simple exercise to do that after these answers.
      5. This is a little over 3 weeks off. It might be possible but in all honesty I would say no. The reason for the no is that unless your leg and ankle have full mobility and strength you are asking for another injury. As soon as the leg is strong enough you can return.
      6. Do this movement to gain mobility and help to pump some of the fluid out of the leg. Assume a long sitting position on the floor. Have the muscles of the feet pull them backwards towards the shins. The only movement that should be taking place is at the ankles. You will know that it is being done correctly as you will feel a pulling sensation in the calves. Hold that pull for 10 seconds and then relax for 5 seconds. Repeat this until you have done 10. You can do this as many times a day as you want. Once you learn the basic movement you can also do this standing and sitting. The best position is lying down.
      7. There is an exercise called the 180. That number stands for the total number of reps that you have to do for this exercise. In the beginning you are not going to be able to do this number so just do what you can. Stand on a step with the balls of the feet on the edge. Raise both heels up as high as they go. Now take the injured foot off the step and hold it up not touching anything. Now slowly lower the heel of the foot you are standing on. At the bottom of that movement replace the injured foot on the edge of the step. Now using both feet raise the heels up to the highest that they can go. Again take the injured foot off the step and lower the other foot down as low as it can go. Do this until you have done 15 reps. Now reverse positions of the feet and you are going to work the injured foot. Attempt to do as many as you can always attempting to get the heel as low as it can go. Do this exactly as you did the other foot until you have either tired or done 15. Now switch back to the original position and do 15 on that foot. If you are able do some more on the injured foot. In this way you only do what the leg is capable of doing. Don’t force the leg to do more than it is capable.
      8. You will be able to return to playing when you can run this drill. This is called a figure 8 drill. Make a large 8 somewhere like a basketball court. Walk the 8 as fast as you can. If you have no pain or restrictions then make the 8 a little bit smaller. Do the walk as fast as you can in that 8. No problems make the 8 smaller. Keep doing that until you have the smallest 8 you can. If you have no problems then go back to the largest 8 and jog it. No problems do the next smallest one and so forth until you are able to do the smallest one or you have a problem. Return to the large 8 and run it at 3/4 speed through all of the 8′s. If you have no problems run it at full speed through all of the 8′s. If you can run through the smallest 8 without any problems then you are ready to play.


Ankle Braces Ortho Care

Frequently Asked Questions

  1. QUESTION:
    what is the treatment for an unstable ankle ?
    so i ride an ambulance as a volunteer EMT. and i have sprained my ankle to many times to count. i went to an ortho about a year ago and he said i loose ligaments and gave me a brace to wear during duty when im on the ambulance but now i can feel the bones slide and its tender to the touch, as well as hard to walk on it at time. it has become easier to sprain like i was stepping up into the ambulance going to a call and sprained it. i know how to treat a bad sprain so i never go back to the ortho i have also fractured this ankle 2 times when i was little from climbing. my question is what is the treatment ? what can i do to make it better ? i have tried physical therapy didn’t help alot…. i cant go back to my ortho until i get my new insurance care and i got a feeling hes going to want to do surgery… please help ! anyone who has delt with this please give me a hand . also not sure if this is relevant but im a 19 Y/O/F

    • ANSWER:
      physical therapy really is the best way to treat it; it strengthens the muscles to stabilize the ankle joint.
      the brace protects it, but also prevents the muscles from actively working to strengthen naturally, and can lead to weaker muscles and an overall weaker joint over time.
      surgically, the options are to fuse various parts of the joint, which is painful and just not a great idea for many reasons (I’m sure you can figure out why; loss of flexibility being the main one).

      How long ago did you try PT? Maybe a different PT center/ a different approach would help.

  2. QUESTION:
    What is the treatment for an unstable ankle ?
    so i ride an ambulance as a volunteer EMT. and i have sprained my ankle to many times to count. i went to an ortho about a year ago and he said i loose ligaments and gave me a brace to wear during duty when im on the ambulance but now i can feel the bones slide and its tender to the touch, as well as hard to walk on it at time. it has become easier to sprain like i was stepping up into the ambulance going to a call and sprained it. i know how to treat a bad sprain so i never go back to the ortho i have also fractured this ankle 2 times when i was little from climbing. my question is what is the treatment ? what can i do to make it better ? i have tried physical therapy didn’t help alot…. i cant go back to my ortho until i get my new insurance care and i got a feeling hes going to want to do surgery… please help ! anyone who has delt with this please give me a hand . also not sure if this is relevant but im a 19 Y/O/F

    • ANSWER:
      my ankle is the same way and i been dealing with it for a year and now i have to have reconstructive surgery because nothing else is helping so yes if you go back to the ortho then he/she will most likely wanna do surgery to fix them because your just making it worse but for right now just wear a brace and do the RICE thing. good luck.

  3. QUESTION:
    Is it sprained ankle like the doctor said? PLZ HELP!!!!!!!!?
    I hurt my ankle in gymnastics and smacked it into the bars about a month ago. I went to a Care Now and they gave me crutches and a brace. About a week later we got into an Orthopedic and they told me i just sprained it and gave me a boot. Now (a month later) it hurts to do anything. I get that ‘pins and needle feeling’ when i do something and i will give out. Other times when it goes numb i feel nothing like its not even there and it gets cold. My coach looked at it and said something wasn’t right and i may hav cartilage or tendon damage. Is he right because at first he just told me my ankle was fine? My ankle hurts just sitting here and my mom wont take me to the doc again…how can i get her to take me back and do you think its just sprained still? Plz help!

    By the way i went to the ortho and they took xrays…it can back negative.. Whats wrong?

    • ANSWER:
      A sprained ankle, depending on how severe the injury was, can take up to two months to heal. After two months, I would say you have more of a problem. To find a torn ligament or tendon, you usually need to have a CT scan or MRI, which is what I would ask the orthopedist for if you need to go back to them. Plus, you need to care for yourself to really heal. You need to ice any swelling three times a day for 15 to 20 minutes. Elevate the ankle whilst sitting in a chair or lying in bed. Good luck.

  4. QUESTION:
    what is the treatment for an unstable ankle ?
    so i ride an ambulance as a volunteer EMT. and i have sprained my ankle to many times to count. i went to an ortho about a year ago and he said i loose ligaments and gave me a brace to wear during duty when im on the ambulance but now i can feel the bones slide and its tender to the touch, as well as hard to walk on it at time. it has become easier to sprain like i was stepping up into the ambulance going to a call and sprained it. i know how to treat a bad sprain so i never go back to the ortho i have also fractured this ankle 2 times when i was little from climbing. my question is what is the treatment ? what can i do to make it better ? i have tried physical therapy didn’t help alot…. i cant go back to my ortho until i get my new insurance care and i got a feeling hes going to want to do surgery… please help ! anyone who has delt with this please give me a hand . also not sure if this is relevant but im a 19 Y/O/F

    • ANSWER:


Ankle Braces For Running

Millions of runners take to the streets, tracks and trails everyday. People run for health, for fitness, for stress relief and for fun. There are casual joggers, the trail runners, sprinters, marathon runners and elite competitors. Despite these differences, all runners are susceptible to foot problems. Common foot and ankle conditions in runners include blisters, foot fungus, ankle sprains, stress fractures, tendonitis and plantar fasciitis. Fortunately, most of these conditions can be prevented and many are easily treated. When foot and ankle conditions are ignored they can become difficult to treat and sometimes resistant to therapy.

Heel pain

One million runners will develop heel pain every year. The most common cause of heel pain is plantar fasciitis, which is the result of excess stress through a long ligament type structure (the plantar fascia) in the bottom of the foot. The excess stress causes tearing and results in inflammation and pain. The classic symptoms are pain in the heel at the first step in the morning, or upon rising after long periods of rest. Runners may only experience the pain at the beginning of a run and many state that the pain will work itself out after about 1 mile, but then return by the end of a long run or at the end of the day.

Achilles Tendonitis

Achilles tendonitis and related calf problems are the most common injuries in runners. Pain develops at the back of the heel or in the calf and can be sharp with activity and feel deep and dull with rest. The pain may be apparent at the first step in the morning or rising after long periods of rest. Runners may experience sharp pain in the heel area at the beginning of a run, which then becomes a dull annoyance during the run. In severe cases, it may be so painful that it will bring running to a halt. Calf injuries and Achilles tendonitis are both aggravated by hills and stairs.

Runners develop plantar fasciitis and tendonitis for a variety of reasons. One of the most common reasons for the development of plantar fasciitis is wearing poor quality or worn out shoes. It is common to grab old “mud” shoes to run in bad weather, or to start Spring training in shoes that were used the entire previous season. The older shoes may have a worn out midsole and may have lost all aspects of support and stability. Improper fit of a new running shoe can also cause fasciitis. Overtraining is another cause of plantar fasciitis. Adding too many miles too quickly, or adding too many hills too quickly can overstress the foot. Abnormal mechanics in the foot is another contributing factor to the development of plantar fasciitis in runners. If the foot overpronates (rolls in) this places a tremendous amount of stress on the tendons in the arch and on the plantar fascia, many times resulting in small microtears and hence plantar fasciitis.

The keys to treating plantar fasciitis and tendonitis are rest, ice, stretching and support. Give your foot a break! Cross train with swimming or biking and avoid impact activity on your foot. If you must run, cut back on mileage, avoid hills and speed work and gently stretch before your run, but after a 10 minute warm-up. Ice the area for 20 minutes, after the run. Try to ice for 20 minutes, twice a day. Stretch the calf and/or the arch multiple times throughout the day. Make sure you start with gentle stretching, and avoid overstretching. For plantar fasciitis, night splints are very helpful. Buy supportive shoes and use an over the counter orthotic for support. If you have flatfeet you may need custom made orthotics. If this is a chronic problem, see your podiatrist.

Frequently Asked Questions

  1. QUESTION:
    Ankle brace for running?
    I recently started running with the goal of running a 5K, have never run in my life. I found that my right foot and ankle are bothersome, it almost feels like I have difficulty keeping my leg straight! Last week I ran 2.5 miles, and as soon as I stopped running I realized that the point where the top of my foot meets the ankle was sore, and I could not run on it at all without a major limp. I’ve been resting it since then but want to run again very soon. Should I look into a brace to keep my foot and ankle straight? If so, what kind?

    • ANSWER:
      Make sure you are wearing the right shoes, you’re overpronating and should support it properly so get fitted at a place where they know what they’re doing. Explain to them how your pulling and they’ll fit you out right.

      As far as braces and support, I like them. I needed to wear a knee brace when I first started and it made a big difference. This past spring I needed an ankle support bc I buggered it when I went off a sidewalk funny.. I don’t stop working out for any reason and I look at it that that’s the reason there’s these products out there in the first place so yeah, use them!!

      (for my knee I used a tensor brace, but for my ankle it was the softer pliable ones that self stick.Depends on the support you think you need)

      Good luck!!

  2. QUESTION:
    Are active ankle braces good for rugby players to wear?
    about 7 months ago, I tore all the ligaments in my ankle while running during football practice… i recently went back to the hospital for x-rays and there’s a bone spur and doctors reccomended that I wear an active ankle brace for rugby. but I don’t know whether I should buy the active ankle brace or one of the lace up braces and tape.

    • ANSWER:
      Active Ankle braces are not good. I would recommend a lace up brace either the ASO ankle brace or a similar one. I am 19 and have a really bad ankle and use the ASO brace for soccer and tennis. The Active Ankle is too restrictive and bulky. Hit me up on AIM for any other advice DunkinDunn.

  3. QUESTION:
    what is the best ankle brace for a running back?
    i want a ankle brace that lets me run fast and that is compfortable

    • ANSWER:
      first is great second is good and affordable 3rd sucks last one is so so

      http://www.betterbraces.com/football/ankle-braces

  4. QUESTION:
    pain behind my left ankle after running this morning?
    The pain starts three inches above my heel and extends for about two inches towards the calve, its also behind and on the inside of my ankle. Its been 6 hours and I can still feel it slightly when I walk up stairs. What is it? Should I stop running, by a brace or see a doctor?

    • ANSWER:
      Could be something to do with the achilles. Although it might not be it, I would take precautions. Also ICE!!!! And check to make sure your shoes are not too tight or digging into your achilles. It could be something as simple as that. Just be careful

  5. QUESTION:
    I want to start running again, but I have bad knees & ankles. What should I do?
    I have had bad knees and ankles since junior high. I am now in college and want to start working out more. Specifically, I want to start running again. I’ve been running/jogging a mile about once a week, but my ankle gives out on me about half-way through (I usually power walk after that). I wear an ankle brace and a knee brace while running, and make sure to watch that I’m not running inappropriately. Is there maybe a certain kind of shoe I should be looking for? Any other suggestions?

    • ANSWER:
      I suggest Asics for shoes. I run 4 or 5 days a week and they are the only shoes that I like and they also last longer than the average shoe. Also, I just got this thing that goes under your knee called a “knee strap” they have them at Dick’s Sporting Goods and it goes right under your knee cap to give you extra support.

  6. QUESTION:
    Running on an old sprained ankle injury?
    I sprained my ankle about two years ago, it was a dance injury. Pretty bad sprain – I landed on the side of my left foot with our entire body weight. I have recently gotten into running, and I have been wearing my old brace while running in case the ankle flared up (which it does frequently, especially when the weather is changing). After the last couple 5Ks I’ve run, my ankle has hurt for a few days both while resting and walking on it. Should I stop wearing the brace? Or is the brace helping as much as it can and I am just going to have to learn to live with this? Also, does anyone have any recommendations for what kind of running shoes I should invest to help running with this old injury?

    • ANSWER:
      run without the brace, run on smooth surfaces, do not run on grass.
      You might run on a track if that is possible, or on the street as long as you do not turn your ankle again.
      I had this problem and it took several years to get over it.
      You want shoes with control, go to a running shoe store and have them help you.

  7. QUESTION:
    what are ankle braces for?
    Ok, so about 2 1/2 weeks I sprained my ankle running on an uneven surface. That was first time that’s ever happened to me, so I was clueless as to what to do. It swelled immediately but had very light bruising, but I could still put VERY light pressure on it ( I was able to walk to my car drive myself home). Anywho, I got home home and put ice on it and elevated it and pretty much have stayed off it for almost 2 weeks. Im an athlete, so Those 2 weeks with out doing anything were sheer hell. Now, I can walk just fine, it doesn’t hurt and I would like to resume my usual activities(run 4 miles daily), but im scared to sprain it again. I bought an ankle brace but not sure exactly what it’s for. I heard that you should tape, wrap, etc to an ankle, so Im not sure what the brace does or is supposed to do exactly. Should I wear it everytime I do a physical activity in the meantime. Can I resume my activities since I have no ankle pain whatsoever (however, it’s still SLIGHTLY swollen). HELP! and thanks so much so taking the time to hear me ramble.. :)

    • ANSWER:
      The brace is a quick way to stabilize the ankle. Taping or wrapping will be better, but it takes a bit of expertise to do it functionally. The brace will be designed to pull muscles and tendons into proper position, as well as supporting the joint to prevent further injury.

      I would use the brace and continue activities, but not at 100%. If you get over confident, you can cause further injury. And the remaining swelling is a sign that it’s not completely healed yet

  8. QUESTION:
    Should i get volleyball active ankle braces?
    I sprained my ankle probably twice i know for sure at least once and i just got some new mizuno volleyball shoes they are the wave rally 2 and after i started wearing those my ankles started to hurt then i sprained my ankle about a week later and now whenever i run my
    ankles hurt so much! Should i get braces? If so what kind? People say active ankle if i get some should it be volt or t2 what is your opinion?ps i am 12 if that helps

    • ANSWER:
      If you have already sprained your ankles, you may want more protection than active ankles. However, I wear and love the volt. It is light and doesn’t hurt your movements. I also like Mueller ankle braces. They’re more of wraps and they give a little more stability. As a middle, I found them too restricting, but since I have never sprained my ankle I wouldn’t know what difference already hurting them would be. Bottom line, I would suggest Mueller ankle braces because I think they’ll give more support to injured ankles than Active Ankles. Hope this helps and you feel better!

  9. QUESTION:
    does my ankle look like its recovered?
    Is the ankle muscle almost/fully recovered?
    Yea like did something to the muscles around the fibula bone around 6-7 weeks ago and so I couldn’t run. But I tried running today and I ran 2 laps and walking a lap on a 200m track for a grand running total of 1 mile. Then I went to go swimming for about 25 laps and went to the jacuzzi for about 10 min. I don’t know if the muscle/tendon/ligament thing is still injured or nearly/fully recovered because I burned the skin above the injured part and it was a teensy weensy bit more painful, but not like excruciating, more like a playful punch to the shoulder feel to it. But now it’s like the same as it was before I worked out. Does this mean that the skin was hurting and not so much the muscle thing?? I hope for good news, but I can accept bad news. I just want to start running as soon as possible. Also, would it be wise to go running on Tuesday? Oh I also wore an elastic ankle brace while running and will be wearing the same ankle brace while running on tuesday.

    • ANSWER:
      Does it feel like a burn pain or a muscle pain? I would think that it is OK to go running.

  10. QUESTION:
    is the ankle muscle almost/fully recovered?
    Yea like did something to the muscles around the fibula bone around 6-7 weeks ago and so I couldn’t run. But I tried running today and I ran 2 laps and walking a lap on a 200m track for a grand running total of 1 mile. Then I went to go swimming for about 25 laps and went to the jacuzzi for about 10 min. I don’t know if the muscle/tendon/ligament thing is still injured or nearly/fully recovered because I burned the skin above the injured part and it was a teensy weensy bit more painful, but not like excruciating, more like a playful punch to the shoulder feel to it. But now it’s like the same as it was before I worked out. Does this mean that the skin was hurting and not so much the muscle thing?? I hope for good news, but I can accept bad news. I just want to start running as soon as possible. Also, would it be wise to go running on Tuesday? Oh I also wore an elastic ankle brace while running and will be wearing the same ankle brace while running on tuesday.

    • ANSWER:

  11. QUESTION:
    which one: basketball shoes or running shoes [with ankle brace]?
    i wore jordans for basketball last year and
    BIG MISTAKE
    they were so heavy i couldnt run as fast
    so this year, i’m thinking if i could get running shoes while using an ankle brace
    which one do you think?
    what kind of basketball shoes/running shoes/or ankle brace should i get?
    PS: nikes are prefered :]
    oh and i’m a girl ^_____^

    • ANSWER:
      i would go with nike shox. they are very light and easy on your feet. this is my second pair of them and i really like them. i have been playing for 14 years. and im a girl and they do have nike shox in girls also in many colors.

      any ankle braces would work i use lace ups though.

      and you definatly dont want to go with running shoes for basketball because they arent designed that way. you want high tops to protect your ankles and flat bottoms for support.

  12. QUESTION:
    Cross training shoes with ankle braces or basketball shoes, which is better for ankle support?
    Which do you think would be better for ankle support playing basketball. I rolled my ankle really bad once (though, I was wearing tennis shoes at the time) but I never want it to happen again. It took me out of basketball and running for a year. Which do you think is better for ankle support when playing basketball, cross training shoes + ankle braces, or basketball shoes?

    • ANSWER:
      For basketball, you’re better off with high tops. But be careful because when your ankles don’t give then your knees will. That’s why a lot of the new bball shoes are lower cut so that players save their knees but give up a little more with the ankles.

  13. QUESTION:
    Do i need to get ankle braces for volleyball?
    everytime i work out, or run, or play volleyball, the sides of my ankles hurt. My mom says its because im growing, but i see a lot of girls with the ankle supports so i think i need them to make my ankles not hurt. Why are my ankles messed up? do i run on them wrong?

    • ANSWER:
      Ankle supports prevent your ankle from twisting in odd angles. They are basically used to prevent a girl or guy from injuring their ankle. In my opinion, ankle supports restraint me from making dives. It depends if you are comfortable with the limit its putting onto your ankle.
      First try on your friends, and see you if you feel comfortable wearing them. If you do, then go ahead and get them, but if you don’t, don’t waste your money getting them and forcing yourself to use them.
      If your injury is just temporary, just use sports tape to support it.
      Ankle injury is can be caused if your shoes aren’t right. They could be too small or tight on your ankles. If you don’t find there is any fault with your shoes, the best thing to do is visit a doctor and see what they say.
      If the injury really hurts, then tape it up and see a doctor immediately.

      Good luck! Have fun playing.

  14. QUESTION:
    Should I get ankle braces for volleyball?
    I am a middle hitter. I swear to god that I have super weak ankles, it’s ridiculous. Even when I’m just running or walking during practice/game, I roll them. I think I walk retarded and when I come down from hitting the ball, I land super hard and of course roll my ankle(s) and fall down because it hurts that bad. This has always bothered me but lately it’s been getting worse and I don’t want to kill my self?! Should I get braces or see a doctor?

    • ANSWER:
      Yes, I recommend the Active Ankle T1. Make sure you buy two. It may cost you , but they really prevent ankle injuries.

  15. QUESTION:
    Am i ready to let go of my ankle braces?
    i have been playing basketball for 8 years. Last year, I was having ankle injuries almost every month. ever since that, i have been wearing ankle braces on both feet. They may be protecting my ankles, but they are also ruining my performance. Its keeping me from jumping higher and running faster.
    So am I ready to play Basketball without my ankle braces? or will I roll my ankles once i take them off?

    • ANSWER:
      My recomendation would be to ease out of them, maybe not wearing them during practice then gradually not wearing them for the entire game to finally not wearing them at all. If you don’t feel comfortable getting rid of them, try wrapping your ankles in ace bandages or taping them instead, this should restrict movement less. Do not just stop using your braces as you will nearly immediately injure your ankle. When you wear braces consistently, your body will become relient on them after you truly don’t need them anymore, and you will need them again. Hope this helps!

  16. QUESTION:
    Does anyone know a retail store where I can buy velcro straps for ankle braces?
    I am wearing the ankle braces for basketball, and I need the velcro straps so the strings from the ankle braces don’t bounce up and down when I run.

    • ANSWER:
      Can you not use the same ones you can get from craft stores like JoAnn and Hancock?

  17. QUESTION:
    Are there running socks for sprained ankles?
    I was training for a marathon until about three months ago when I severely sprained my left ankle. I have finally gotten back to where I think I can run on it, but when I run with ankle braces, after a mile or two the ridge created by the brace inside my shoe starts feeling more and more painful until I have to stop just from that non-sprained ankle pain. I don’t want to run without the extra support on my ankle, but I don’t want a brace. Do they make socks that serve this purpose. I have read about compression socks, but they seem more about circulation in your calves, not about about ankle support. Any advice from runners who have dealt with this issue would be greatly appreciated.

    • ANSWER:
      you dont need thicker socks although you can get them. i suggest you take a cotton ball and a piece of tape put it where the brace rubs against your skin and you will be fine, or just stack a few bandaids on there. take some time off for it to get better before you make it worse though. or you can just keep doing this (but not as often if it is getting worse and worse by the weeks.) then your skin will form a callous which means your skin is hardening then it wont bother you anymore. or get a type of brace that doesnt do that. well these are all just options its up to you what you want to do. good luck with running and i hope your ankle gets better

  18. QUESTION:
    Running with an ankle injury?
    I run for about an hour everyday and last week I got some sort of injury in my ankles either from running on the beach or surfing.
    The pain is directly in my ankles and the day after the pain started it hurt so bad I couldn’t get myself to run.
    Ive been still running even though they hurt a little but today it was bad so I went biking instead.
    What could be wrong with my ankle? Should I not try to run? Can I bike? What can I do to stay in shape?
    Should I get an ankle brace? What do those really do anyways?

    • ANSWER:
      if it hurts dont run. Wait 3 days and put ice/heating pad, if it still isn’t better see a doctor.

      An ankle brace keeps your ankle from moving from side to side so that a torn muscle or broken bone can heal without working.

      Do yoga or lift weights if want to do something while your ankle heals, but dont run or bike.

  19. QUESTION:
    Should I wear my active ankle brace during practice?
    Recently (as in the last year) ive been spaining and rolling my ankle a lot. Its the same ankle. When im running, ill step down unto my left foot and that ankle will like roll over and ill stumble and itll go numb for a few seconds then go back to normal. Should I wear my active ankle brace I just got? We do a few laps (im in softball btw) then we mostly run bases, field the ball and hit. Should I wear it?

    • ANSWER:
      I have the same problem, but I always found wearing an ankle brace a bit uncomfortable. As a middle ground, I got a pair of high-top spikes. They give added support without the hot, tight, itchy feeling of a brace, plus the make you look like a bamf ;-)

  20. QUESTION:
    Running with injured ankle?
    I run for about an hour everyday and last week I got some sort of injury in my ankles either from running on the beach or surfing.
    The pain is directly in my ankles and the day after the pain started it hurt so bad I couldn’t get myself to run.
    Ive been still running even though they hurt a little but today it was bad so I went biking instead.
    What could be wrong with my ankle? Should I not try to run? Can I bike? What can I do to stay in shape?
    Should I get an ankle brace? What do those really do anyways?

    • ANSWER:
      running on an injured ankle can make it worse and even complicate what may have been a simple matter. id recommend trading off ice and heat for a while and just sit back for a day or two until they feel better. if they dont improve in that time, then i would recommend a visit to your doctor. and ankle brace just prevents movement and applies a little bit of pressure. to stay in shape in the meantime, sit ups and push ups and stuff. maybe try swimming?

  21. QUESTION:
    I need new ankle braces for volleyball?
    It’s mandatory that we have ankle braces and during off season i stopped wearing them because i thought i didn’t need them.. But it was a big mistake and now i can’t go without them! My ankles hurt so bad to even run for a little bit. I spent 80$ buying “Active Ankle” ankle braces and they didn’t work. I need some recommendations on ankle braces that support my ankles tremendously and still give me a lot of movement at a reasonable price Please:)

    • ANSWER:
      i too am a volleyball player and i have really bad ankles to where if i don’t have them on, i’ll just go walking and twist my ankle just like that. if your ankles hurt when you run , then you need to go get them checked out. active ankles are probably the best things to help you from stopping twisting your ankle. just go get them checked out and thats the best advice i can give you.

  22. QUESTION:
    Ankle, heel, and knee hurts from running?
    My ankle and knee hurts from running. I run 5 fives a week for now about 3 weeks. My ankle started hurting a week ago. I don’t know what happened, but I started wearing an ankle brace and knee brace. My knee feels better because I wear it every day because the instructions said I could. My ankle, however, has still not recovered. Not to mention, my heel has started to hurt.

    I have a cross country meet tomorrow, and I need to be in good condition. Any suggestions?

    • ANSWER:
      put ice on it quick! no matter how many times they told you that or how dumb it sound…….. put a lot of ice for as much time as you can……….. because it helps prevent or helps your swollen parts

  23. QUESTION:
    Do ankle braces help support arches?
    I’m a dancer, and have high arches. Suddenly in gym, my right arch started killing me. My Mom didn’t have time to get me a support for it, and won’t write me a note to get me out of running a mile tomorrow, and the only thing I have is an ankle brace. Will that help, or what should I do?

    • ANSWER:

  24. QUESTION:
    whats the best ankle brace for football?
    i play running back and i need an ankle brace that lets me run as fast as i can without one and so i dont hurt my ankle jukeing and stuff

    • ANSWER:
      The best ankle brace is the Zoom Ankle. It has this cool soft shell technology that is really comfortable and supportive. www.zoomankle.com

  25. QUESTION:
    what is the best ankle brace for me?
    i really have never had a problem until this year in basketball. it hurts to run and everything, so what ankle braces would be good?

    • ANSWER:

  26. QUESTION:
    i have a stress fracture in my legs and i need to run for sports workouts, will ankle braces help at all?

    • ANSWER:
      Honestly I’d say how bad the fractures are I’d ask a doctor first.. you don’t want to screw ur ankles up completely do you?

  27. QUESTION:
    how can i repair my ankle? do i have a impingement?
    my ankle has been hurting me for about 1 months and a half.my ankles stings.my ankle wont hurt all the time but then when i go to do a backflip or something it will upset my ankle again.im into gymnastics and flips and thats the reason why i hurt my ankle.it was hurting a few weeks ago.but then the pain will stop for a while but when i do a flip again it will upset my ankle and it will be the same condition as it was before.i aslo recently upset it again 2day and the pain went away.

    could i possibly have a ankle problem? does my ankle just need rest?
    what are some godd conditioning exercises that i could do to strengthen my ankles to prevent injuries?

    i have started using ankle braces to stop ankles injuires from happening.but even though sometimes when i have it on the tightness of the brace hurts my ankle but i stopped putting it on so tight.

    but im going to start using my braces again before i run into bigger ankle problems.

    any help will be well appreicated!:)

    • ANSWER:
      There are so many different problems you can have with your ankles, especially if you are into gymnastics. I used to compete in gymnastics, and my ankles STILL give me trouble, and i quit almost 5 years ago!

      First, your ankles could just need rest. So take a break from gymnastics for a few weeks. But it sounds more like you have weak ankles. If you have ever sprained your ankle badly before, it is much easier to mess up again. In thats case there are some exercises to strecngthen them. Ask your coach or a traaner for some, because I cant explain it by typing. Also, ankle braces are a good idea, but DONT WEAR A BRACE IF YOU CANT PUT IT ON PROPERLY! It is NOT a good sign if it is so tight your ankle hurts from it. Ankle braces are to increase the stabitliy of you ankles, and give them more support, so it is important that they arent too loose, but it sounds like your have them too tight, which wont do any good for your ankles.

      If you have any other questions or comments feel free to aim me or email me (that info should be on my page thing).

      GOOD LUCK!

  28. QUESTION:
    Severe Ankle Sprain Rehabilitation Questions: Should I wear Ankle Brace during exercise/rehab?
    Hi everyone. Well, school’s starting in a few days, August 8, to be precise, and I sustained an ankle sprain July 10. Right now, I can walk with and without the brace, but no running. First on 7/17, I went on to the doctor after 7 days of the RICE technique, and got a brace so I could rest and go on crutches. I took the painkiller Ibuprofen. Subsequently, on July 24, after seeing my doctor yet again, he showed me that I could walk, and needed to commence walking around the house to build strength. No more medicine. It’s been a while, and I have done exercises, like the one where you extend your toe and then bring it back or make it point toward the ceiling, and the one where you stand on one foot for 30 seconds. I did the towel one for a while, but right now, I’m not sure if I’m supposed to have my ankle brace on while I do the exercises. I usually wear a big sneaker to fit my ankle brace inside, and do the exercises. Also, I have a note that says that I can’t run until September.

    • ANSWER:
      Since you already have a note that says you can’t run until september then definitely don’t run until then. As for other exercise I would ask the doctor to be certain what is safe in your situation.

      Mainly I would warn you against trying to do too much too quickly, I had a severe sprain in the year 2000 – was on crutches and a brace. Several times I felt I would be able to bear some weight without my brace and ended up reinjuring my ankle. In my case I didn’t feel I was pushing myself too much, each attempt was after over a month of wearing the brace so I felt that was more than enough time, but I was wrong..

      Because of my impatience and continued attempts to walk too soon I now have quite a bit of scar tissue in my ankle, it is easy to feel when you touch my ankle and the ankle puffs out in appearance from the excess tissue.. It is 7 years later and I still am not able to run on my ankle and don’t know if I ever will be.. The tissue is compromised because of the scar tissue and it retears very easily, when I try to jog or run my ankle gives out and buckles to the side retearing the tissue. I have been in physical therapy for years and while I have made progress still cannot do what I used to be able to do without reinjury.

      I tell you my story because I want you to know just how serious a sprain can become and how it can affect you well into your future if it is not handled properly, my hope is that you never have to face the difficulties I have and can learn from my mistakes lol – hope it’s lots better soon hun :)

  29. QUESTION:
    How to prevent hurt ankles when running?
    Hi all, I am in need of some ankle help! I run quite a bit (about 20 miles/week) and my ankles are always killing me! I have tried different pairs of running shoes and I do my stretches/exercises. I just began taking some joint juice to help but since I only started that today, I’m not sure if it will work. I was wondering if anyone has any suggestions for ankles braces or shoe padding that might help me.
    Thanks a bunch!

    • ANSWER:

  30. QUESTION:
    Do you wear an ankle brace over or under your socks?
    I am in cross country and i have been wearing an ace ankle brace under my socks for when I run/walking.
    Just recently i have seen online that your supposed to wear your ankle brace over your socks..
    Does the support differ if i wear it under or over my sock?

    • ANSWER:

  31. QUESTION:
    whats wrong with the ankle now?
    i am a runner and i injured it around the fibula bone area around 7 weeks ago. i could still walk without pain, but during like a 3 mile run, it would hurt during the end of the run and hurt the next day and feel some slight pain while walking the day after a run. i stopped exercising except for swimming and i took a 35 min run with an ankle brace on Tuesday and it was uncomfortable right after the run, but later on the day it was feeling even better than usual. then i played some light basketball with the same ankle brace yesterday and the fibula bone was hurting. then this morning it was feeling better so i decided to test it again and took a 15 min run with an ankle brace and it was hurting at the bone again. the part i don’t understand is that i never felt pain while i was running or playing basketball, it only hurts when i press on it and it feels slight pain when i walk on my heels. so i have no idea what it is. did i re injure it?? is it ok to run on it cause i seriously didn’t feel any pain while running today or Tuesday and didn’t notice it while playing basketball?

    • ANSWER:

  32. QUESTION:
    when can i start running after ankle ligament reconstructive surgery? 5 stars!?
    I’m a 16 year old girl. I had ankle ligament reconstructive surgery on january 10, 2011. As of right now I’m physical therapy and I have to wear a special brace. I’m not allowed to run or jump :/ I really wanna get back to running! When do you think I can? My doctor never told me. I only have 2 more therapy sessions left and I haven’t started jogging or anything. Why is that? I see my therapist tomorrow so I’m gonna ask him but I really wanna get back to running! My surgery apparently was major.

    Thanks for reading and answering in advance!

    Danielle :)

    • ANSWER:

  33. QUESTION:
    basketball tryouts are monday and my ankle is killing me?
    i think my ankle is sprained or something its been hurting for like a year now since i slipped playing football. everytime i start running i feel pain down there. i lost my ankle brace and if i cant run at tryouts monday imma be pretty pissed lol so um any ideas cept doctors cause i hate em

    • ANSWER:
      Well….if your most definitely going to have to try-out then go get some wrap and wrap your ankle before you run(try-out). Start icing 20 min then heating 20 min alternating for a while this weekend and maybe your ankle will be better. But if you do not support your ankle at try-outs then your ankle could become broken!!!:( Then your season really would be over!!!!

  34. QUESTION:
    Was running a bad idea?
    Yea I have an ankle muscle injury for about 6 weeks and I tried running for the first time with an ankle brace on it and ran like .5-.6 miles and yea I don’t know wether the muscle hurts because I burned the skin around the muscle and I dont know if the muscle or both hurts when I press on it. But during the run the bone part felt kinda weak, everything else was fine. After running, I swam and it was fine then. Now it’s still fine and I can still walk on my heels for the same amount of time as before. I can also like flex my foot and make my toes point up without it hurting, only a slight weak feeling same as before. But was running on it stupid because I dont want to injure it again and wait even longer to heal?

    • ANSWER:

  35. QUESTION:
    ankle injury. how to recover?
    ok so i had a surgery about 3 years ago and havent been real active till recently.

    i decided its high time i started to run and lift… well i did real well for a few months but my ankle started to bother me so i got a brace.

    one day wile running my ankle started to hurt. bad. so i go to the hospital for pain meds and the doc there told me i probably strained it…

    what i need is exercices i can do to increase the strength in my ankle so i can run again

    • ANSWER:
      if you want to get back into exercising does it have to be running?? You should start off with different cardio exercises such as using an elliptical machine, biking, or swimming. As for your ankle make sure you build up your leg strength because I’m sure your muscles have atrophied a bit so do some light leg work outs. Works with bands and resistance training for you ankle may also help but take a little break before you start because you ankle needs time to heal.

  36. QUESTION:
    Is it bad to wear an ankle brace all the time?
    I recently joined a soccer team and have been playing for 2 weeks. In the past week my ankles have been hurting especially when I run. It started with my right, but now its both. I wear an ankle brace on my right since it bothers me the most. But when I take it off they hurt and it bothers me when I walk. What can I do?

    • ANSWER:
      Jackie

      As you get in shape, ween yourself off of their use. You want your ankle strength to increase. The brace artificially supports the ankle. Start doing ankle exercises at home. Toe raises, even wrap a big can of juice on the top of your forefoot and ankle raise it while watching T.V.

      Soccerref

  37. QUESTION:
    Painful knee and ankle.?
    I tore my meniscus in early March while playing goalie for soccer practice. During the whole season I was off and on the field a lot because of my knee. It hurt a lot and kept locking. My trainer said I should get surgery but I didn’t want it. A month later I got kicked in the ankle and I found out after I went to the doctors that I have no cartilage left in my ankle and that I should think about surgery. Now it’s June and my knee and ankle still hurt a lot. Do you think I should get the surgeries or just let them heal themselves. I’m 17 and am still growing so will they heal by themselves or not. If not surgery what should I take to help with the pain and should I wear braces whenever running and doing sports?

    • ANSWER:
      Ok. Your leg will heal itself, but it will take a lot of time. And if your in that much pain and cant wait a couple of years go with the surgery. Thats what I would do. And right now you shouldn’t be doing sports, but after the surgery you should wear a brace when doing sports. The surgery will give you pain killers and those help lots. But if you don’t go with the surgery take a tylonal for aches and pain and use hot and ice pack often to help heal the tissue.

      Hope this helps

      -Linzy

  38. QUESTION:
    Running Pains-Since the beginning of track my whole leg from my knee down to my ankle kills and ideas?
    My track coach thinks runners knee and I got a brace for that it helped a little but not very much. It’s really hard to explain the pain, sometimes it’s one side of my calf, sometimes it’s the other side, then the front, and it’s also my knee and my ankle. I really dont know what to do.

    • ANSWER:
      That same thing happened to me–my coach said to ice it. That was all she said. Ice it and stretch. (I know that sounds crazy. . .)

  39. QUESTION:
    What are some good flexible lace-up braces for volleyball?
    What are some that could still be able to run in without it having it be stiff.

    * I am not interested in the rigid ankle braces.

    • ANSWER:
      Your best bet of finding these would be going to a store nearby that sells sporting goods and just trying them out. It’s hard to find one that fits just the way you want it without having worn it before. I’d say you could check out Wal-Mart, Big 5, Sport Chalet, or any other place like that. Good luck =).

  40. QUESTION:
    Should I wrap my ankle for tomorrows race?
    My ankle feels a little strange. Not an incredible pain, but an occasionally sharp pain. It’s on the inside of my left foot right at the base of by ankle. I ran 13 miles 5 days ago and I have a half marathon tomorrow. I don’t think it is serious enough to avoid the race, but I want some opinions on whether or not I should wrap or brace to prevent further injury. I’m not a real experienced runner so that is why I seek some advice. Thanks for all relative help.

    • ANSWER:
      You’re a runner man, pain is nothing :P

  41. QUESTION:
    A pain in the inside of my left ankle when i run?
    When i run for a period of time or walk with heavy weight for a while(golf clubs) but it hurts more when i run rather than carry heavy things for a while, any way when i play basketball it hurts on the inside of my left ankle and the pain is probably the distance of a inch on my ankle going up, will an ankle brace thing bball players use help and meke the pain go awway when i play??? What will?? thanks

    • ANSWER:
      It sounds like you might be developing a stress fracture. This is a tiny hairline fracture in the bone. I had one in high school. Unfortunately, there really isn’t a way to make it go away unless you stop putting stress on your ankle by running or playing basketball. You just have to take it easy and let it heal.

      I just kept running and mine eventually just got worse and worse until I could barely walk on it. Then, it took a really long time to heal. Anyway, I suggest you just take some time off so that it heals quickly.

      If you want to make sure that is what you have, you can go to the doctor and get it tested. It won’t show up in an x-ray if it is small, but it will show up in different kinds of tests. Talk to your doctor.

  42. QUESTION:
    what is the best running shoe for my situation?
    I have severe flat feet, I have had numerous ankle sprains in my day from Basketball injuries. I have been into weight lifting for a few years and have started venturing into cardio. I need a sneaker with a good arch and good support for me to run on the treadmill and not experience pain, or ankle brace or something. I really need a good sneaker

    • ANSWER:
      People with flat feet need the most motion control. Try Newbalance or Adidas.

  43. QUESTION:
    Why would a doctor give a patient an ankle brace besides for an ankle sprain? Please read!!?
    I fractured my ankle and tore a ligament. I am getting my cast off next week. I was wondering if I will need a brace. What do you think? It happened when I was playing soccer when I landed on my foot wrong when running!

    • ANSWER:

  44. QUESTION:
    What exercises can I do to strengthen 4 month old double ankle sprain?
    I was in a car accident on Halloween and sprained my ankle. I then fell down the stairs a couple of weeks later and re-sprained it. I did physical therapy up until December 11th, but now I just can’t afford it anymore. My ankle still aches sometimes and I can’t run anymore. I have three different strength thera bands and an ankle brace. I admittedly slacked with exercises over the holidays, but it’s really bothering me now. What can I do to restore the strength to my ankle? Thanks for any advice.

    • ANSWER:

  45. QUESTION:
    ankle problem?? help!?
    okay so i do lots of running and several months ago my ankle or somewhere near my ankle would be in really BAD pain after running for a long time. i stopped running outside and stuff for awhile and went to the gym instead. eventually the pain went away. then track started and it comes back so i had to quit cuz i couldnt DO ANYTHING. its on the INSIDE of my foot and its like a bone overtop of my ankle is the thing in pain. i can walk fine its just running for awhile. my ankle brace messes up my FOOT too. can anyone tell me whats wrong???

    • ANSWER:
      Yes, there is an injury, that should get you to see a Sports Medicine Doctor, that can take care of your foot. It is very important that you go and heal up this injury, and take care of it in order to get well. You will need X rays in order to determine just what is going on, and then follow directions that you will be give. Best wishes, and get well soon

  46. QUESTION:
    my legs hurt after running, but they are not sore?
    They used to be sore the first few days, not anymore. But after track practice, it always hurts for about an hour. What should I do? Should I start wearing an ankle brace? Should I ice them? And I have been running for 3 weeks.

    • ANSWER:
      you might not be running with the right form, and therefore putting too much pressure on your knees/ankles/calves, etc. make sure you are being pretty light on your feet. that doesnt mean running like a model on your toes, but make sure you are using more of a gliding motion instead of just coming down on your feet each time.

      make sure you stretch pretty well before you run, but after you run is when you deffinaltly need to stretch, because your muscles are warm and more easily stretched. make sure you take at least 2 minutes to stretch.

      But I think its most likely your form that you have wrong, because they aren’t sore. make sure you drink enough water of course as well…when I’m dehydrated my legs start burning, and hurt more too.

  47. QUESTION:
    How to prevent and treat ankle joint pain at home?
    I know that I should be on glucosamine for my joints(mainly my shoulders) and I think it may have the same cause as the pain in my ankles.

    Sometimes when I walk a lot, run, or hike I get a dull pain in my left ankle, right below the end of the fibula(the bump on the outside of your ankle). Often times, it comes with a grinding feeling in the area.

    Basically I know what it most likely is, and cannot afford professional treatment or even glucosamine tablets at the moment.(Anything less than -40 for a 1-month supply doesnt really work)

    What I want to know is what I can do at home with a small budget to treat or prevent this?

    (Was thinking ankle brace and/or arch support pads in shoes, but want other options, and opinions on these)

    • ANSWER:
      Joint pain or stiffness of the joint may be caused by overexertion, injuries, arthritis, muscle pain, bursitis and other diseases. Depending on the cause of the joint pain, joints on both sides of the body and small or large joints may be affected. Some types of joint pains can be completely cured but for other types of joint pain (like that caused by osteoarthritis), treatment will only reduce the pain. More information on joint pain and treatment is available at http://www.aches.in/jointpain.html

  48. QUESTION:
    Why is my ankle in excruciating pain after I workout?
    I tore a ligament in my ankle during tennis season (a week before regionals…still irked by that), and now it’s softball season and we’re doing hardcore running. Every time I run, my ankle doesn’t hurt at all. But when I’m done, it’s in excruciating pain. I’ve been wearing an ace band and ankle brace and nothing’s working for me. What is causing this pain and how do I fix this? I’ve asked one person and he said it might be bone fragments floating in my ankle… : /

    • ANSWER:
      A torn ligament is slow to heal. It will take time to regain strength. It might not hurt while you use it, because of various chemicals your body releases during exercise, blood flow, etc… it probably is going to be “tired” when you are done. It is like working out. At the time it doesnt hurt, but the next day you feel it. I would guess the most likely cause is that it is tightening up after, causing pain. It is probably just healing still.

  49. QUESTION:
    Should I get my ankle checked out?
    I twisted my ankle about two months ago, and it swelled up pretty bad and I was on crutches for several days. It shrunk back down, and I was able to play sports on it while I used a brace, although running was still an issue without it. So now its been two months, and its still slightly swollen, and it hurts when i apply pressure to the bone, and gets sore more easily than my other ankle when I’ve been walking for a while or working. Is it just because it takes a while for sprained ankles to heal, or could it be something more serious? I never got it checked out by a doctor because it began to heal pretty quickly and I was able to walk in a bit less than a week, so I assumed it was just a minor sprain, but now im more concerned

    • ANSWER:
      Sounds as if you didnt give it enough time to heal.Get it checked cant hurt.

  50. QUESTION:
    I have weak ankles and i play football and my ankle start hurting the more i run for a while and im a rb?
    and i wear an ankle support brace it helps a little but i don’t like wearing it so i was wondering what exercises will make my ankle A LOT stronger so i don’t have to wear the brace how much time s should i do it a day? can you show me a video?

    • ANSWER:


Ankle Braces For Runners

Keeping the ankles in great condition is very important and can only be entrusted with the use of an ankle brace. Athletes are typically expected to have a great performance especially during a game which can be expected with the help and support from a brace. Similar to posture corrective brace, keeping your health as well as your work in good condition is achievable when a brace is utilized properly to provide you with comfort and support that is needed by wearer. Ankle braces come with different styles that meet the needs and wants of the person who wants to protect and support different parts of the feet.

One of which is the DRAFO Sport that was developed to help in the increasing needs of athletes and other active individuals that have incurred ankle instability or injury. Research shows that among the leading injuries in athletes in different team sports are ankle injuries. Aside from the increasing incidence rate of ankle injuries, the duration needed to recover from the injury is quite long before they can return to the competition. But DRAFO sport gives a custom solution to acute ankle instability or injury. The design of this ankle brace gives maximum medial-lateral control and at the same time rendering anterior-posterior flexibility which is different from the less effective multi-directional restriction encountered with taping as well as bandage wrapping.

A unique responsive plantar assist mechanism renders continuous resistance to dorsiflexion which lessens the strain and hastens the rate of recovery. Through maximum control as well as stability, together with increased post injury mobility, this ankle brace helps the injured athletes get back to the competition at an earlier time.

This ankle brace from Bracemaster is one of your best options when you’d like to treat acute ankle instability or acute ankle injury. The material used in this brace is waterproof and extremely resistant to sweat. Bracemaster does not only produce ankle braces but AFO braces as well that are truly helpful in treating different conditions related to the ankle and foot.

Frequently Asked Questions

  1. QUESTION:
    Question for the runners!?
    I’m going to be running Cross Country next year, but my ankles are a little weak. Are there any ankle braces or shoes you recommend? If I have a brace, I’m thinking that I want something that I can wear while running. Thanks so much!

    • ANSWER:
      Hi,
      You should purchase a thin brace that fits well on your ankle and in to your sneaker comfortably. They have these new sneakers out the Reebok Zig tech really popular. if you are doing all that running it should be worth the purchase.

  2. QUESTION:
    Cruches For ankle Answer ASAP 10 points ?
    Ok so my-ankle is swollen and hurts to walk on I think I will use crushes but in my school People wear own track suite end and runners when in crushes sometimes.should I do it cause I wear a skirt and tights and you will see the ankle brace

    • ANSWER:
      What? Sounds like you need to pay attention more during school rather then worrying about while using crushes can you still wear a skirt and tights or own track suites!

  3. QUESTION:
    ankle pain from baseball please help!!!?
    okay so last night i had a game and i was on second going to steal third and my coach was telling me to slide so as i went to slide my left foot got stuck and i kind of just fell onto the bag and i had a pinch runner come out for me and i went in took my ankle brace off my right ankle put it on my left and iced it. it never once swelled up so i took athletic tape wrapped it up real good and kept playing but i was playing in pain and when i came up to bat if i hit it i needed a pinch runner right away but if i push on my bone on the left of my foot that sticks out a little that hurts, if i stand on my toes it hurts but on the top, if i move my foot and have it titled up to the left so the bottom of my feet are facing the right and all those hurt but if anyone knows what might be wrong or does no for sure please answer

    • ANSWER:
      sounds similar to what happened when I tore a ligament in my ankle. what did you do to injure your right ankle? what kind of brace are you using? hit me up on aim if you want to chat, messed up my ankle a couple times. aim= dunkindunn

  4. QUESTION:
    whats wrong with the ankle now?
    i am a runner and i injured it around the fibula bone area around 7 weeks ago. i could still walk without pain, but during like a 3 mile run, it would hurt during the end of the run and hurt the next day and feel some slight pain while walking the day after a run. i stopped exercising except for swimming and i took a 35 min run with an ankle brace on Tuesday and it was uncomfortable right after the run, but later on the day it was feeling even better than usual. then i played some light basketball with the same ankle brace yesterday and the fibula bone was hurting. then this morning it was feeling better so i decided to test it again and took a 15 min run with an ankle brace and it was hurting at the bone again. the part i don’t understand is that i never felt pain while i was running or playing basketball, it only hurts when i press on it and it feels slight pain when i walk on my heels. so i have no idea what it is. did i re injure it?? is it ok to run on it cause i seriously didn’t feel any pain while running today or Tuesday and didn’t notice it while playing basketball?

    • ANSWER:

  5. QUESTION:
    Are there running socks for sprained ankles?
    I was training for a marathon until about three months ago when I severely sprained my left ankle. I have finally gotten back to where I think I can run on it, but when I run with ankle braces, after a mile or two the ridge created by the brace inside my shoe starts feeling more and more painful until I have to stop just from that non-sprained ankle pain. I don’t want to run without the extra support on my ankle, but I don’t want a brace. Do they make socks that serve this purpose. I have read about compression socks, but they seem more about circulation in your calves, not about about ankle support. Any advice from runners who have dealt with this issue would be greatly appreciated.

    • ANSWER:
      you dont need thicker socks although you can get them. i suggest you take a cotton ball and a piece of tape put it where the brace rubs against your skin and you will be fine, or just stack a few bandaids on there. take some time off for it to get better before you make it worse though. or you can just keep doing this (but not as often if it is getting worse and worse by the weeks.) then your skin will form a callous which means your skin is hardening then it wont bother you anymore. or get a type of brace that doesnt do that. well these are all just options its up to you what you want to do. good luck with running and i hope your ankle gets better

  6. QUESTION:
    what are the symptoms of a torn ligament?
    i was getting out of my suv 4 weeks ago,when suddenly i slipped on one of the runners,causing my right foot to bend back. after going to the e.r. for xrays, they showed no signs of a break. i have tried all home remedies, bandage and foot/ankle brace,but the pain is still there.( i have also had some pain on the right side of my leg as well. ) all the swelling has gone down,but it is real tender to the touch and twitching too. any help greatly appreciated. thanks in advanced!

    • ANSWER:
      Pain.

  7. QUESTION:
    does chinese medicine really work?
    i am a runner and i injured my ankle about 7 weeks ago. i dont think its a broken or fractured bone cause it doesnt hurt when i walk. i recently did a 35 min on tuesday and it felt weak right after the run, but later on the day it felt even better than ever. then wednesday i played light basketball and my fiula bone hurt when i pressed on it. then i did a 15 min run today and it felt the same as it did when i played basketball. i wore an ankle brace when i ran and played. whats weird is that i didnt feel the pain at all while doing to exercises. my family is taking a trip to china and my mom said that chinese medicine would help me heal better and faster. does it really? we are a chinese family so i guess i cant really argue with her, but i really need this ankle to heal because i need to train for cross country and my coach expects me to get under 17 min this season.
    when i mean chinese medicine, i mean like acupuncture and my mom says that they have this medicine where they like put something on your injured area and you put it on for like a couple weeks and it is healed. sorry i really havent had an injury this bad before so i am not used to waiting this long getting better, i am just a little frustrated.

    • ANSWER:
      You may only need to rub a bit of Woodlock on it. I’ve been having acupuncture and taking chinese herbs for years. Some things have been cured easily, others, not much change. The magnetic heat lamp they use would probably speed up the healing and some herbs would definitely help circulation but I’d be trying a bottle of Woodlock first as it’s a much cheaper alternative.

  8. QUESTION:
    Running Pains-Since the beginning of track my whole leg from my knee down to my ankle kills and ideas?
    My track coach thinks runners knee and I got a brace for that it helped a little but not very much. It’s really hard to explain the pain, sometimes it’s one side of my calf, sometimes it’s the other side, then the front, and it’s also my knee and my ankle. I really dont know what to do.

    • ANSWER:
      That same thing happened to me–my coach said to ice it. That was all she said. Ice it and stretch. (I know that sounds crazy. . .)

  9. QUESTION:
    Injured runner needs help!?
    I am a runner. On Tuesday I was out running, and around my 6th mile I noticed my left calf had gotten very stiff so I stopped to stretch it and when I started back up again not only did my calf still feel stiff but my knee(same leg) also felt sore. I kept running thinking it may go away but it got worse. I started to limp run and the pain got sharp. So I stopped and walked back home.
    The previous week the same calf had been stiff and knee had been sore. My chiro told me that the knee pain was due to over rotation, and to support it with a brace. I know this over rotation is due to the fact that I have been underpronating on my left leg.
    So I wore an ankle brace to help me with the underpronating(which does help) and a knee brace to support my knee(which also seemed to help).
    Now to describe the pain. It hurts all the time. It is just a dull pain when I sit/lay, but when I stand up and start walking I get a severe sharp pain from my knee down and my foot goes numb(or like its on pins and needles). It’s very painful to walk. Although once I have been standing/walking for a bit the pain isnt as severe, it’s just a sharp pain from my knee down.
    Any idea what is going on? Please don’t suggest I go to the doctor or anything, I already know I need to do that but I just want to see if anyone has any ideas.

    • ANSWER:

  10. QUESTION:
    What To Buy: High Tops vs. Runners?
    I am playing basketball for my highschool team this season and I was wondering if I should look into investing in a good pair of high tops. I have on bad ankle but I wear a brace on it. For the past few years I have just worn runners but I am wondering if I should invest in some hightops because the level of play will be more intense! What do you think?

    • ANSWER:
      Get some high tops it will help to give your ankles more support.

  11. QUESTION:
    Gradual tanner help?
    I’m a runner and I play lacrosse, first of all. So I’m constantly in the sun. I was outside for a lacrosse tournament for three hours and got the worst farmer’s tan from my shoes, shorts, and t shirt. It’s getting to be summer, and I usually wear really short shorts, so the tan shows. So I wanted to even it out, so I bought some Olay Gradual Tanner Energy glow. For a week I put it on the white parts of my legs, feet and arms. It worked out well on my legs and arms, but not really on my feet. First of all, it didn’t evenly tan it. I have this yellow blotch on my foot but that’s it. and I wore an ankle brace with it, and that made it all white where the brace was. Any tips on how to fix my feet? thanks.

    • ANSWER:
      jergens tanner works. maybe dont use a gradual tanner on your feet or use a tanner for one tone darker on your feet

  12. QUESTION:
    I sprint like im jogging but i cant tell?
    so i sprint 100m/200m
    the problem is when i sprint people say i look like im jogging
    my brother said that when im sprinting i should sprint hard enough to feel mad like my flesh buring inside out, but also feel relaxed at the same time.
    ive also been told that when i run i have the technique of how a person would run the mile…my arms do not go all the way back enough.
    its hard to explain it; maybe i just dont have enough strength

    curently im the fastest runner with a time of 12.94(100) and 26.73(200); but districts and regionals are comming up, and im afraid i wont make it because i just got knocked out of the top ten
    i feel like i dont KNOW how to run, like i dont know the form or way
    i cant tell if im running at full speed or not
    my brother said it was because i dont have enough strength; but im not sure
    is it my eating habits? my eating habits are kind of off sometimes i skip breakfast/lunch/or dinner
    or i eat between class periods like chips and cookies (i dont drink soda)
    i drink alot of orange/apple juice

    im sorry if this is all confusing; but i just feel like i SHOULD be able to run soo much faster, but i cant for some reason
    (i also wear an ankle brace; i use to wear a knee brace a couple months back)
    i have a feeling it has something to do with my arms? or my starting on blocks

    i have a meet tomorrow; and i NEED a pr; i know i can easily beat the people from the other school because i searched the girls times in 100/200, and they sucks…lol

    please help me with this crisis and thanks.
    and things to help me keep in shape for tomorrow will help; any exercises and foods;any motivation tricks.
    id appreciate it

    • ANSWER:
      You don’t have a coach? If you are the fastest runner (I guess you mean on your team if you just got knocked out of the top ten) then bad form is irrelevant, you are the fastest. The following should help but sprinting is a technical event and you need someone who can watch you and correct you.

      There are three phases to sprinting the 100, they are; the start, the first 60 and, the last 40.

      The Start:
      Standing Starts: If you are taking a standing start do this.
      1.) Place one leg out in front of the other.
      2.) If your right foot is out front, hold your right hand and arm behind you and set your left arm and hand in front of you. Throw your right arm forward and left arm back to start.
      3.) Do the reverse of 2, if your left foot is forward.

      Starting Block Position: If you are down on one knee at the start, with or without starting blocks, do this.
      1.) Get into the set position by placing both hands just behind the starting line. Have your hands open and have your thumbs facing each other.
      2.) When the starter says set, raise your hips to where it feels like it is shooting a straight line to the finish line. This is very important; never raise your hips all the way up.
      3.) When you feel comfortable in this position, take a deep breath and hold it until the gun goes off. If you are in blocks, push out with both feet, not just one.
      4.) Important! When the gun goes off which hand should come up first? If your right knee is up when you get into the starting block position, then your right hand comes up first and your left hand moves backwards.
      5.) The reverse is true for number 4, if your left knee is up, then left hand is up first.

      To practice starts, have a friend stand behind you, give the start commands and clap their hands. They should try to clap when you do not expect but within 1-5 seconds.

      The First 60:
      Think of yourself as coming out of the start like a rocket being fired at a 45 degree angle. You want to hold that angle for about 10m out with your head still looking down. There is not much thinking going on at this point.

      Once you become erect in running posture, focus on being relaxed while running. You do this by relaxing your shoulders, swinging your arms in a straight line, having your hands come up towards the side of your face, keeping your shoulders from moving back and forth and, lifting your knees as high as possible. Your mind is clear at this time, so you can think about this as you run for the next 50m.

      The Last 40:
      This is where the good separate from the not as good. Holding top speed past this point takes technique. If you are beginning to feel stiff and start to jerk at this point, you have not been relaxed enough in your running. You will go no faster.

      If you are feeling comfortable at this point and want to shift into a faster speed do this. Open your hands and keep them relaxed. Hold your elbows at about 45 degrees and begin pumping your elbows to the back harder and faster while staying relaxed. Do not think about your legs at all, at this point, because the faster you move your arms back, your legs will automatically follow. This does not work the other way around, think of moving your legs faster to run faster – will not work while running at top speed.
      To condition yourself for the 100m, try running 150m running at about 85 percent of your top speed. Do 4-6, resting as long as necessary in between. Alternate this workout with 60m sprints 6-8 all out, resting as long as necessary between each one. Also have workouts focusing on starts and the first 30m.
      Good luck!

  13. QUESTION:
    Knees Brace & Runner’s Knee?
    I think I got Runner’s Knee recently sometime last week. I’ve made and appointment for a doctor to xray/MRI it but before then, I have a question:

    If it is runner’s knee, will I have to wear one of those stupid knee braces for the rest of my life if I want to do anything more than a brisk walk? In high school we would always have guys on the team who would have to wear one every game and they would just complain if they forgot it and got pain in their knee/ankle. “Oh sorry guys. Can you wait 45 minutes while I tape and brace my knee?”

    If I get my quads/hamstrings stronger and go through physical rehabilitation can I completely heal my knee if it is Runner’s Knee? Or will I be known from now on as the gimped guy whose body is incapable of healing itself?

    Is there ANY way that I can escape that fate?

    • ANSWER:
      It is called patella femoral syndrome.

      Patella femoral syndrome is caused by an imbalance in your quadriceps(muscles in your thigh) two of the muscles in your thigh work together to pull your patella(knee cap) up a groove in your femur(thigh bone), but sometimes one will start pulling more than the other and grind your patella into your femur. Symptoms include pain located on the sides of the kneecap, discomfort under the patella, sometimes mild swelling and occasional popping of the knee. Running, sprinting, jumping, going up and down stairs, and squatting are all things that can increase patella femoral pain. Anyway it is know by many names: runner’s knee, jumper’s knee, swimmer’s knee, etc. If it turns out this is what it is all you have to do to make it go away is:

      Go hop on a stationary bike at the local gym and:

      FOLLOW THESE SPECIFIC STEPS:

      1. Raise the seat up, so that when the pedal is at the bottom your leg is nearly straight.

      2. Have the resistance at 6, 7, 8(Low resistance not so low that you don’t get anything out of it though) The resistance may be different for the bikes at your gym.

      3. You want to pedal at a rate of 90-100 revolutions per minute

      4. You do this every day for four weeks, First week you start at 15min and increase 5min every week after, cap off at 30min.

      Just a word to the wise this is a pretty vigorous exercise regime, but the patients that followed it no longer had any pain after three weeks. After you do this once most people are golden, but if it ever comes back just hop on the bike again. Also about your knee making noise, if it is just noise and no pain it is no big deal. If on the other hand you have noise and pain it is something to worry about. Oh and something that I forget to mention sometimes, is that when it come to strengthening your quads don’t ever use the machine where you put a bar across your ankles and lift weight. If you have patella femoral syndrome and use this machine it will grind your patella right into your femoral groove and make the pain a whole lot worse. Most gyms have gotten rid of this machine for that reason.

      Well if you have any other question or concerns feel free to email.

  14. QUESTION:
    Should I wrap my ankle for tomorrows race?
    My ankle feels a little strange. Not an incredible pain, but an occasionally sharp pain. It’s on the inside of my left foot right at the base of by ankle. I ran 13 miles 5 days ago and I have a half marathon tomorrow. I don’t think it is serious enough to avoid the race, but I want some opinions on whether or not I should wrap or brace to prevent further injury. I’m not a real experienced runner so that is why I seek some advice. Thanks for all relative help.

    • ANSWER:
      You’re a runner man, pain is nothing :P

  15. QUESTION:
    this is serious! should i go to the hospital?
    I’ve been talking advil everyday for braces and my ankle/knee problems because I’m a runner and the doctor told me to a few days ago. I usually can’t go to the bathroom or I always have to go. It was really hot out today and i had a hard workout for cross country. So, my stomach felt sick as usual. It was all coming out normal but then after awhile I started pooping out blood. My stomach still kinda hurts and I don’t feel very well. I’m scared! What should I do?

    • ANSWER:
      crap go to doctor…read precautions on the bottle of advil ..i believe it has some effects on kidneys..and can cause disruption in acid formation in the stomach….i believe if u got blood(red blood) it’s to be taken serious attention…

      please check it out with doctor..i can assume quite a few things why u r feeling these symptoms but i cannot say anything for sure.

  16. QUESTION:
    help with a sprained ankle?
    Well this is a little complicated because I’ve had multiple surgeries on my foot. I was born with a very mild case of spastic diplegic cerebral palsy (so the muscles below my hip are tight if I don’t stretch them). I’ve had issues with my left ankle for as long as I can remember — and I’m almost 19 — and I seem to sprain it or twist it very easily. Here’s a little background for this:

    I’ve had my heelcords released twice on my left foot, but my heelcord is tight again. The last time I had surgery was in February ’06, but the last time I actually had my heelcords released was in 2003. Every time I try and stretch my heelcords, nothing really happens. I’ve tried the typical runners’ stretch up against a wall and I’ve also tried putting my heels over the edge of a stair or a step, but nothing works.

    In ’06, I had a calcaneal cuboid joint fusion and a calcaneal osteotomy. Basically, I had some bone removed from the side of my foot because I had a tendency to supinate (and I still do). I’ve tried everything. I wear shoes without arch supports because my ankle rolls too much with them. I have difficulty lifting my foot — I actually tend to drag it a little.

    I’ve been to my surgeon (who is one of the best in the country, and I’m not just saying that), and because I’m 18 he’s not exactly sure how much more he can do. I’m being sent to an adult surgeon on Thursday, but until then… what should I do about my ankle? I’ve had like 4 braces that do provide support for a few weeks or so, but then they start to stretch out. Is there something else I can do to provide some support for my ankle? Taping it or anything like that? Any help would be more than welcome, especially since I’m in college and I need to walk significant distances to get to class.

    I’m so sorry this was so long, but thanks for reading it :)

    • ANSWER:
      I don’t know if our injuries (problem) is the same, but I”ve had chronic issues with my ankle (foot) for years now, probably about 7 years. It was to the point where it hurt so bad to do anything ,including taking a a casual walk.

      I about gave up on everything. I went to the best surgeons around in my area. I was diagnosed with Chrondomlacia which is basically weak cartilage in my joints. My doctors told me I basically had to deal with it and there was only a surgery that might make it worse. About 3 years ago I came across something at my grocery called (OsteoFlex) it’s Glucosomine/Chondrotrin which is supposed to help joints. I never heard of it, or thought it would help me. But I was desperate. I was at the point where i could barely take casual walks outside without being in agony because of my ankles. But after two weeks of taking this supplement, it changed my life completely. I’m back to jogging, playing basketball and I feel more stable. I still wear braces for my knee and ankle for basketball. While I”m no doctor, and your problem may be more serious than mine, it wouldn’t hurt to talk to your doctor before taking the Glucosomine supplement, but I’m living proof, that this stuff works wonders for joints/ankles, etc. I defintiely think you should try it, can’t do any harm. Good luck with your ankles.

  17. QUESTION:
    how good are these? do they make you fat? ?
    okay, so i am 14 on tues. and my mom has started buying instant breakfasts and i have to drink one every morning before i go to school. well, i get up at 6 and take care of the barn full of horses, and then get ready for cross country (im the captain of the team) well, i don’t dislike them/love them, i’m kind of neutral. but i used to eat something light in ex. a banana or apple, and now i feel weighed down and a little sick to my stomach. and my running times have gone down by :45 to 1:00 per mile. i am pissed and my coach has mentioned it, and said he won’t do anything, b/c he knows i am a great runner and in good physical condition, but are instant breakfasts good for you? or is something else effecting my running times? (practice starts at 8:30) oh- i ride horses too and train- but that makes my legs stronger- and i did fall on my knee a month ago- but it was checked every two weeks- (my doctor is really careful) and i have knee braces and supports and ankle supports and braces. and i wear good shoes (actual running shoes) so i guess my question is how healthy are instant breakfasts (if at all) and if not how should i tell my mom that? (shes convinced they are great for you)

    • ANSWER:
      They probably aren’t as good as a real breakfast. The macro nutrients in real food is better than the processed instant things. Go back to your previous food. Let her drink them if she likes them, but you are an athlete and need a sports tuned diet.

  18. QUESTION:
    help..my ankle REALLY hurts?!?
    Im a runner, I run about 3-5 miles a day. For about two months, I’ve had a sharp pain in the outside of my ankle. At first it wasn’t bad, but now it’s completely awful. I don’t remember injuring it so I never saw a doctor. Like I said, the pain is pretty severe and there’s a little swelling. I haven’t been able to run at all in the past week. It used to just be pain when running, but now I’m having pain all the time. I’m currently using crutches because I can’t put much weight on it. What could be wrong? How should I treat it?

    Also, I bought an aircast stirrup brace like this: http://www.aircast.com/index.asp/fuseaction/products.detail/cat/1/id/6 and i’ve been wearing it at all times.

    • ANSWER:
      This is bizarre. You run 3-5 miles a day and you didn’t see the doctor about this? You never do sports unless you can afford to get hurt. Number one rule in my book. Anyway you probably have a stress fracture in your fibula. If you keep running on it you’ll snap it in half and then need surgery. The best thing for it is to put it in a cast to rest your foot and ankle so you can’t bend your ankle. It will take six to eight weeks of this before you can resume your activities. Oh forgot to mention rehab with physical therapy.

      You need health insurance and accident insurance as well. Imagine if you’re out of work and you can’t make a steady income? Read this book it will help. “All Your Worth” by Elizabeth Warren a Harvard economist and law professor.

  19. QUESTION:
    really bad ankle sprain?
    6 days ago i was playing softballl and the runner was coming to first and i was running from second towards the base and I’m pretty sure her leg caught mine and pulled it out from under me. I thought I broke it because I couldn’t feel my toes, it was so swollen, and it hurt so bad that I couldn’t hop because I could feel it in my ankle. They took me to the ER and when I got there I had a fever. They did x-rays and said nothing was broken but to be honest I think the doctor was a little high! mom says he was trying to be friendly and funny but he was out of it! Anyway they gave me this gel brace thing and told me to use crutches for 2-3 days. Like I said its been 6 days I still can’t walk on it and its still really swollen and I still can’t feel my toes! Is it just that bad of a sprain or is it broken??
    (btw I have been elevating, resting, and putting ice on it)
    Nikolai T your wrong i crushed a bone in my wrist and they didn’t see it in x-rays i had to have an MRI for it to be seen!

    I was given pain killers at the ER and am taking those.

    • ANSWER:
      It sounds like you are doing all the right things. You need to get a new doctor and have the X-Rays including your medical file to the new doctor. At the same time, you also need to file a formal complaint to the old doctors manager and put it on record you thought the doctor was high and and incompetent. When your new doctors does an MRI or further diagnosis, you can them follow up and make sure you tell everyone you know to avoid him. When you get better, follow up with the hospital and let them know you are sending a copy of your case to the medical board for review

  20. QUESTION:
    Noth ankles hurt after i started track..?
    Okay so the semester of school just changed so i went from health to p.e well i was fine in pe for like four weeks then my left ankle started to hurt really bad. It ended after 2-3 weeks.. So i just joined track, im feeling normal and i was one of the fastest runners and i just got new airmaxes.. First day i did great. Second day i did better, that night i was super sore.( i havent done any athletic activities in awhile) so third day we went outside and did a bunch of running. I couldnt run fast anymore… My lower legs hurt and both of my ankles have sharp pains.. I just bought two braces and they arnt working. Help me.

    • ANSWER:
      you should probably see a doctor

  21. QUESTION:
    Tips for my cross country training please!?
    I’m a high school varsity xc runner but I seem to not be able to go one season without some kind of injury and this year my goal is to have ZERO injuries! I always have problems with my ankles every season. They are really weak and they sprain easily and a couple days ago I sprained my right ankle but just the arch part. Once it heals I’m going to start running again and see a specialist and do strengthening exercises so they get stronger. This year I have to wear a brace on my left ankle when running NO MATTER WHAT, is there anything else I can do to protect my ankle from rolling out and inward? I am getting stability shoes soon so hopefully that will help…also xc doesn’t start till Aug 14 so how much mileage should I put in with my recovering ankle in this little time frame?

    • ANSWER:

  22. QUESTION:
    When to use horse boots?
    I’m getting a new horse on lease that i am going to train to jump. He’s broke but will need some time in tune up and will be starting with ground poles, working up, lots of lunging, etc. I’m planning to get some open front boots for him, but my question is, how often should I use them? Only when he’s jumping, or jumping and working at a gallop, or any time we’re working?

    When I was a runner, I had frequent ankle injuries, I’d wear a brace for a couple of months while the tendons and ligaments rebuilt, but then my coach would always wean me off of the brace. He said it actually made the tendons weaker because my body was relying on the brace and so didn’t build strong tendons and ligaments, making me more likely for injury. Would this situation hold similar with a horse in open-front boots, and therefore only use them when at high risk of clipping himself, or does the boot work differently than my brace did?

    I don’t want to cause problems by using the boots, but I also think a horse learning new things would be quite likely to misplace a foot or in some way catch his front tendon. I spent some months working at a large event stable. We never put boots on the “breakers” (young horses breaking to sell) even when popping small jumps (up to 1 meter), the show ponies always had boots when working over fences, but never on the flat or trail rides, but the owner’s main two jumpers always had boots on, whether working fences, flat/dressage in the arena, lunging, or on trials. So I do know how to properly put them on, but don’t know when to use them on the horse, and when he’d be better off without them.

    Also, what is the purpose of ankle boots on the hind legs? Another case where I put them on a horse I was told to put them on, but never asked why. From what I’ve read, the boots really only help to protect the horse from knocks (usually from his own hind legs over reaching). But his hind legs don’t have that risk, is it just to protect one hind leg from the other? On a young horse without studs, would he need ankle boots or just the front boots?

    • ANSWER:
      I always put boots on a horse when I am longeing it but unless it moves very close then I do not use them other times – certainly not when starting a horse over poles.

      Frequently boots and bandages can cause more problems than they solve especially when the ground is muddy and the dirt gets into the boots.

      Fetlock (ankle) boots are used behind if a horse moves close behind and knocks itself behind.

  23. QUESTION:
    im tired of having pain in my knee! please help!?
    This might be a little long but I want help! Please!

    I injured my right knee 3 years ago playing softball. I slide wrong. I did nothing about it and stopped playing softball for a year and all and just didn’t feel right and it hurt. So after a year of dealing with it I went to an orthopedic surgeon. He evaluated my knee and said I had runners knee and gave me a brace and told me to come back in a couple weeks so I did and no improvement so he wanted an MRI so I got one and I had a torn patella tendon and loose cartilage and inflammation. I was still told to wear the brace and take it easy and to come back so I did and still nothing. I got a cortisone shot and it didn’t work so after a year of going back and forth to my orthopedic surgeon he did and arthroscopic surgery to fix everything on October 12th,2009 and that was when I was 14. I am now 16 and my knee is killing me! Its on the outside,inside and on the bottom of my knee cap. Before surgery it was just in the inside. I had ankle ligament reconstructive surgery on january 10th and just had my second therapy session on Tuesday march 15th and some of my exercise involve my knee and I couldn’t even do them cause it hurt so bad. My therapist knows and said it could be many things. (No help!) I did fall going up the steps when I was in my boot and landed on my knee and heard a little pop but thought it was just scar tissue breaking up in my knee. Now its always popping, pain, locks sometimes, gives out and cracks a lot!

    I see my orthopedic surgeon for my ankle on april 13th so I’m gonna tell him about it but I wanna know what you think. (Same orthopedic surgeon that did my knee and ankle.)
    PLEASE! WHAT COULD IT BE!?

    • ANSWER:
      Wow, that sounds serious! Well, just try and not to strain it. Injury involving ligaments and important joints can be very stiff after a while. Later you might even need a knee replacement. The physical therapy for a knee replacement can be from 3 to 6 months, but once you can walk easily with it, you will have more mobility than before.

  24. QUESTION:
    Knee Brace for basketball?
    I have runners knee and all of my doctors point out that my knee moves as if i have dislocated it badly and many times but i have never dislocated either of my knees and many of the doctor sad that if i hurt them any more then i will most likely need to go to the hospital (chief of surgery told me that as well as two of his assistants and my primary doctor and physical therapist.) So what i’m looks for is the best knee brace that i can move around great in because i really don’t need to miss anymore sports since i have been out of sports for a year in a half now and i was expected to play for varsity going into high school and i want to play this year which will be my sophomore year so if you know any top of the line brands that have great support and are well ventilated for sweat and are comfortable then please share.

    Thank you!

    and i was out before because i had ankle issues such as 2 split tendons.tendonitious. many stress fractures. chiped bone. sprained it all the time and the bones where fusing all from playing sports.

    • ANSWER:
      First off you might have your doctors recommend the type of knee brace that you need. There are several types out there and all of them are designed for specific type of support and movement. From cheap neoprene braces to ,000.00 knee braces made from high tech composites. Braces, in general take the place of the muscles and support ligaments and if not properly diagnosed can actually do as much harm as good. By wearing a Brace the muscles and ligaments don’t really have to do their job and can become weaker. Maybe strength exercises are more the ideal remedy?

      Personally I wear a Bledsoe brace. I have no ACL left in my right knee and therefor I wear a Brace because the support normally given to my knee by the ACL is non existent and there is nothing there to strengthen. My Brace was prescribed by my Orthopedic Surgeon. It is made of high quality Aircraft Aluminum and composites and was personally measured and fit for my leg. It is not just some generic Brace of the shelf.

      Check out the Braces at http://www.kneeshop.com/index.asp They have a wide variety of braces for all types of applications.

  25. QUESTION:
    People!!! Could you please give me a hand on this one??
    Ok, I’m a teenager and I have a knee injury called Patella Femoral Syndrome or commonly known as Runner’s Knee on my right leg.(Common thing, No biggy)

    From what I’ve heard this is a common injury that is treated by resting, icing the knee to reduce inflammation, and doing straight leg lifts.

    I’ve been doing this procedure and I wear knee braces, but my right thigh has lost weight!!! It has gotten thinner compared to the left one. I’ve mostly been working out the right leg by straight leg lifts with a weight bag around my ankle. (30 lifts a day, not much)

    So is this weight loss on my thight normal or common for those who just started exercising?

    Thanks a lot

    • ANSWER:
      You might want to start doing the straight leg lifts with both legs, a little more work but each leg will receive similar exercises. The weight loss is probably contributed to working those muscles and helping them to become more lean (making them look smaller in comparison to your other leg). Running tends to build bulkier muscles, especially if you’re doing sprinting. So the leg lifts are shaping the leg you do them on to a leaner muscle tone. Just try to do the lifts on each leg and you’ll even out. Best of luck!

  26. QUESTION:
    I’ve basically lost all motivation. (Running Related) All answers are greatly appreciated.?
    This might be kind of long.. but even one, thoughtful answer is good enough.

    I started running about 3 years ago for school. I played basketball before that but during one game I landed hard on my knee. It was just bruised but later during track I began to experience pain in that knee. My coaches have always told me that I have potential but they only put me in one race.. the 800. I didn’t have to sit out that season but I could’ve performed better if it wasn’t because of my knee.

    Well I moved and continued running in 8th grade. I wasn’t good enough for the coach so he only ran me in like one meet and i did horrible. (He had me sprint when I run distance) so that season ended and I really didn’t improve because I wasn’t really motivated.. I was just that random girl on the team. After track one of the coaches saw something in me and kept egging me on to join cross country saying that I could be an amazing runner because I had so much potential. I joined late that season and only ran 3 races but had to drop out of one because my ankle slid against a rock and it twisted.

    Finally the most recent season.. I started off as a sprinter again and I pretty much sucked. All the other girls were better than me, even the new ones that had never ran. Tired of all of it, I asked the coach one day during the meet if I could run the 800 instead of the 400. she said yes and asked if I would like to do distance.. so I said yes.

    Well, during spring break my knee had been bothering me so I wore a brace to practice and the coach had me run with the sprinters that day because he didnt want me on the roads until I had it checked out. It wasn’t anything serious so i started running, but secretly my knee was still bothering me.. I just didnt want to have to sit out again. A few weeks later we had a meet where basically the underdogs got their time to shine. I was in the mile and I ran my first mile in 6:30 (I’m 15). I felt really good but deep down I didnt think that was a good time.. after that I had a severe pinching pain in my knee but I still had the 4×4 relay. well we didnt end up running that so we went home.

    The next day my coach noticed me limping and told me to sit out. So I sat out for the rest of the season… Running is my passion. I want to run in the Olympics someday and my coaches always tell me that I am such a hard worker and they wish they had more runners like me and I have so much freakin potential.. potential.. they always say that.. but they never tell me that I’m good.. or that I’m goin somewhere someday. Yeah I get a few good jobs here and there but thats what the team does, they tell you good job even if you sucked.

    Well I have never.. EVER thought about giving up on my dream but the other day I was just like.. ‘screw it.. I’m not gonna make it.. I’m not good enough, my knees are holding me back.. I just need to stop running for good”.. and trust me I never give up on stuff.. but… ugh.. I just don’t really have any support.. Even my family members say that I need to stop before I hurt myself anymore and become crippled..

    What should I do.. I.. argh.. Just any opinions would be great.

    Thanks.
    I do take physical therapy and I haven’t ran in 3 months. I’ve been icing, stretching, eating even healthier foods, I’ve taken up yoga, and I rest it.. but if it’s not one knee.. it’s the other.

    • ANSWER:
      I am a distance/XC runner too! I just wanted to tell you that it seems like you’ve been through a lot. (like you, i’m sorry if this is kinda long)

      I can tell by what you said, that you are a hard worker – you have incredible dreams, dreams that you shouldn’t give up just because your coaches maybe don’t give you enough encouragement, the encouragement that you deserve.

      I know how you feel, too. When you said, “just another random girl on the team”, that’s how i feel sometimes, and I hate that feeling. I also dislike the girls that just come on the team from nowhere and just like rock at running. It’s like hey i’m the one who’s been running for 2 years here!!

      So yes, I understand how you feel, and its because of that that I really want you to keep running. Please don’t give it up. I run a mile in like 6:50 something. (6:30 is great). And I’m being honest. That is really good. Please believe, even if sometimes you don’t always believe your teammates.

      Also, your injuries aren’t your fault, obviously. I have had injuries here and there to, and they suck. But, I hate sitting out too. I push myself way to hard sometimes, and then it gets worse. That’s why your coaches want you to sit out, so you don’t injure yourself more than you already are. I still think that you coaches should give you more encouragement. I feel the same way sometimes, like the coaches don’t care about me – i’m just another fly on the wall. AlI they care about is their top runners.
      Do you know what I mean??

      So basically, (before this turns into Webster’s Dictionary), I just have to tell you that I know the feelings your experiencing because I’ve had them too. I have felt that I should just give up and just focus on something else. But I’m telling you to don’t. Running is such a great sport, and you know that too. I mean, you want to go to the Olympics!! That’s an amazing dream. Any one person that can have a dream that big, has enough potential and can have the skill and ability to if you really wanted to. So that’s what you need to ask yourself. Do I really want this? And if the answer is yes, you need to keep running. Forget what other people think, forget what the coaches say, (or don’t say sometimes) and just go out there and shine like the star you want to be one day.

      I hope this helps you, and before I end this, I’d like to say that I created a Yahoo Account just so I could answer your question. I cared that much. <3

      So, remember that question, and when you're running again, which I hope you will, concentrate on that, now and when you're running in the Olympics someday. I know you can make it.
      I SUPPORT YOUUUU!! X 1,000,000!!!! GOOD LUCK TO YOU!!!!
      (and remember, DON'T GIVE UP!! You said you never give up. I trust in that and that's why you should definitely keep running!)

  27. QUESTION:
    What is the best way to go about running a 1500 run?
    Yeah this is long but hear me out:
    Okay, so it’s spring again where i live and with that comes track. Well this year, that is. In middle school the only sport is was in was Volleyball, which was great except i wasn’t any good, so going into high school this year i thought, “Hey running is easy, right?” So i signed up for good old XC or cross country and I made i through the season, ending with a brace i NEVER ran without and as slow as i admit i am, a 22min something seconds time for the 2 1/2 miles we ran (i shaved off 3 minutes), and now that track is hear i figured i might as well, but distance wasn’t my thing as i found out after 2 strenuous morning workouts with after school everyday and ankle pains bad enough to start wearing my brace again, so i changed to sprints, and i was doing ok. but i started the season two weeks late and i’m still out of shape, and this monday i will be running my first meet in the, you guessed it, 1500 meter run, which is so not sprinting BTW. I’m not complaining but today i was having some troubles running over all and 1500m is a mile, in gym i did 8 minutes, my best time ever and today on the elliptical (I got sent in after letting the distance coach know i couldn’t breathe and i was lapped by our school’s fast runner and the closest girl to me was at least 150 meters away and i felt very close to throwing up), anyways on the elliptical i got a 9 minute mile and 19… 2 mile time, and i’m worried i’m going to make a fool of myself and my school running super slow, so how can i improve my time without wearing my self out before monday? And is there some huge secret i haven’t discovered yet to the key of running or how to get an impressively good time?

    • ANSWER:
      The only way to get lean and hard, is with the combination of workout and proper diet. This routine
      does it all http://instanthomefitness.com/workout-dvds/insanityworkout

      You will get in shape really quick, but you have to be mentally ready

  28. QUESTION:
    will a sprained heal ever heal completely? …?
    i sprained my ankle like two weeks and 4 days ago
    and i got rid of the crutches after like one week
    and i was still on this black brace thingy, idk what its called, its shaped like a cast, but its like plastic and cloth i think, and you can take it off
    and i used that a little
    then i can walk on it now, for like the past week i’ve been walking on it
    and i’ve ran on it a lot
    and it did hurt afterwards
    but now im not running on it
    and it feels totally normal to walk on, and run on, but hurts a little after i run on it

    and im a runner, and i wanted to do track this year… so how long will it take to fully heal
    and will it affect my sprinting forever?
    when i turn my ankle fully around, it hurts
    and if i put my foot on like two different levels of the ground it kinda hurts

    • ANSWER:
      It can take anywhere from 2 – 6 weeks to heal properly, depending on the grade and type of sprain.

      You need to be rehabilitating your ankle properly, not just walking on it normally. Look it up on youtube and talk to your doctor.

      If you don’t rehabilitate your ankle properly, you could feel the effects of this sprain for the rest of your life.

      You need to invest in a good quality ankle-brace that is comfortable and supports your ankle really well, you’ve sprained it once, so now it’s weaker and more prone to sprains. As long as you rehabilitate and look after your ankle properly you shouldn’t have any problems, but if you’re a typical athlete and train through the pain like myself you will eventually run into problems with your ankle.

      Give it time to heal and keep working on strengthening it and as long as you wear some support, you should be fine to run by the time the season starts.

  29. QUESTION:
    Help for a flatfooted runner!?
    Jogging is extremely painful for me, having flat feet like a duck. =) First my feet start to ache, then my ankles and shins, then my knees and my hips, and if I force myself to continue, my lower back. The longest I have ever jogged in my entire life is 3.5 miles: I wasn’t in the slightest bit exhausted cardiovascularly, but I had to stop and limp around for a while and ended up sore the next day.

    That was when I was super-fit. Now I’m re-starting a summer exercise regime… I do the elliptical, etc., but I want to train for a triathalon and besides, I like being outside running instead of inside on fricking maching. So I tried jogging around the block today – 0.75 miles – and was in pretty decent leg pain by the time I finished. Not tired. Just hurting.

    There have got to be other flatfooted joggers out there. Please offer me some help and advice!! Is there something I can get at a drugstore… some support or brace or something? I tried wearing an insert that my podiatrist gave me a few years back but it felt like trying to walk with a stone in my shoe and was more painful than helpful. My feet are REALLY flat.

    HELP!!

    • ANSWER:
      i know wut u mean..my feet are extremely flat too! being flat fooded can lead to a bunch of shin pains and hip pains but the best thing to do is get some better shoes….when u run w/ flatt feet, ur feet are literaly just pounding/dropping flat against the ground (which rly hurts your shins and heals) .also when u run with flat feet your feet tend to curve outwards while u run( which is bad for your hips) ….to fix these problems you can get a shoe with rly good cushon and a good arch support so your feet are rolling from heal to toe rather than just falling on the ground ….also, most running stores will make u run on a treadmill for a bit to see how u run and recommend a good shoe for u….there are now shoes made specifacally for ppl like us!

      if you would like an easier way to fix you flat feet problem, i would recommend getting gell inserts for ur shoes….there are very comfortable gell pads that fit right into your shoe called sofsoles. they are very comfoeratble and and fit easily into your shoe…..i use those for all of my track meets…just go to ur local running store and they should have them

      and if none of these ideas work, you can always try to work on your form and try to roll your feet from heal to toe more (thats wut i had to do for the first few weeks of track)

      note: when getting new shoes it is advised for runners to get one size higher than there actualy size


Ankle Braces For Football

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“Solid Support for Sprains in Sport”

Every sports person suffers from some form of injury at some point during their sporting endeavors. One of the most common lower body injuries are ankle twists and sprains. These types of injuries can put you out of action or make playing very uncomfortable.Ankle braces can lower the risk of ankle related injuries or simply add some extra comfort to your game. There are many benefits to sporting an ankle brace, and there are a few features you might want to look out for when choosing the best ankle brace for your needs.

Ankle braces provide much needed support to your ankle when participating in your chosen game. The Ankle brace uses compression on the ankle to create support. The design and functions of an ankle brace can be used to prevent ankle related injuries, aid the rehabilitation of an ankle injury, or simply provide some much needed general support for a weak or injury susceptible ankle. An ankle brace is a safer, more advanced alternative to taping, which uses simple tape to support the tendons and muscles of the ankle. An ankle brace will support your ankle in a much safer and more advanced way than outdated methods.

Features which you should look out for when choosing an ankle brace should be those which tailor to your specific needs. When choosing an ankle brace that will support your ankle properly, one of the main features to look for are the type. There are a few different variations of ankle braces, with each offering varied support. From basic elastic strap ankle supports, to ankle braces which sport straps for tightening, usually in the form of Velcro or laces. Being able to apply the brace tightly using Velcro straps or lacing will provide more compression, for extra support and comfort. Some of the more effective ankle braces have an inflated component built into the ankle brace, for additional comfort and support. For maximum support, there are ankle braces which cover the entire ankle and also wrap around the heel of your foot.

Providing compression and support to your ankle using an ankle brace, will help your muscles work much more effectively and efficiently, and gaining that much needed edge is a must for any sports person. Ankle braces come in many different shapes, sizes and have different features and types of support. Choosing the right ankle brace for your , ankle structure injury or sport, is key to gaining all the benefits an ankle brace will provide.

Frequently Asked Questions

  1. QUESTION:
    Which ankle brace is better for football mcdavid ankle braces or the aso ankle stabilizing orthosis brace?

    • ANSWER:
      if you can get your ankle taped i would do that because you can get it to conform more to your ankle, get it to the tightness of your liking, and provide in my eyes more support. If you want to get a brace instead, either are fine but i would buy the aso. I have always like aso braces and recommend them to my athletes when they don’t want to get taped or if they can’t get taped.

  2. QUESTION:
    are aso ankle braces good for football?

    i have an ankle and achilies sprain is the aso ankle suport better for me to wear for football or should i buy something else..

    • ANSWER:
      im not really sure. I played basketball alot and still do, but alot of the times when i sprang my ankle i used to try and walk it off if it felt like it would help to warm up my ankle and reduce excessive pain and swelling. Also I used wear and mcdavid’s. theyre the braces with the lacing that you adjust by tieing them up by the strings. My advice would be to make sure you try to warm up and exercise your ankle first thing in the mourning if you can manage, move it around, walk on it a little and put pressure on it that you can handle, that way its not as stiff and painful. And as far as ankle support, if you feel that aso’s keep your foot secure when your on the field then i would say your okay. Try to wear two pairs of socks on the ankle if it feels a little more comfortable and make sure your foot and upper ankle feel supported as a unit and i think you’ll be fine.

  3. QUESTION:
    What’s better… lace or strap Ankle Braces?
    I am purchasing ankle braces for football… which is better in terms of comfort and performance… Laced ankle braces… or ones with straps?

    what is the difference?

    Thanks!

    • ANSWER:
      Having dealt with 2 fractures and countless sprains, I can tell you to get the McDavid that has both. It laces in the front and has 2 straps that cross around the ankle, and 1 strap around the top.
      I’ve bought more kinds than you can imagine, and this is by far the best.
      This is it right here. Very comfortable…

      http://www.mcdavidusa.com/store/item.asp?ITEM_ID=55&DEPARTMENT_ID=298

  4. QUESTION:
    Do I absolutely need an ankle brace for low top football cleats?
    Well, I recently just bought my first pair of low top, adidas football cleats, and after asking my old football coach, who didn’t really help out, (sorry coach!) Well, all I really need to know is, do I absolutely need an ankle brace for lowtop football cleats.

    • ANSWER:
      The best ankle brace is the Zoom Ankle. It has this cool soft shell technology that is really comfortable. www.zoomankle.com

  5. QUESTION:
    whats the best ankle brace for football?
    i play running back and i need an ankle brace that lets me run as fast as i can without one and so i dont hurt my ankle jukeing and stuff

    • ANSWER:
      The best ankle brace is the Zoom Ankle. It has this cool soft shell technology that is really comfortable and supportive. www.zoomankle.com

  6. QUESTION:
    what kind of ankle brace should I buy for football?
    im a wideout and linbacker. i dont want the nike street jacketone. I know its good but i dont like the look of how it goes over the cleat. i need em for my ankles because where i play it is basically mud everywhere and wet but i think im playing on turf this year. Yah like any good ankle braces that like college players where or any u have used and say how good it was.

    • ANSWER:
      the best thing to do because of the positions you play would be to spat your ankles. i have had bad ankle problems. broke my right one 3 times and my left 2 times. when i started spatting it felt really good and my ankle did not hurt at all. and most importantly my mobility was not affected at all.

  7. QUESTION:
    REALLY REALLY REALLY IMPORTANT volleyball ankle brace question?
    ok i use ankle braces in volleyball.

    the breg ultra ankle braces are the best does it matter if i use a football ankle brace for volleyball?

    are there any places i can get a breg ultra ankle brace for 20-30 dollars and is NOT used

    please help i need it for high school volleyball my active ankle t2 just doesnt work for me please help

    • ANSWER:
      You can use the football one and you won’t get an unused one for -30

  8. QUESTION:
    what are the best ankle brace/support for football?
    Looking for the best ankle support/brace for my son, he plays football and I’ve seen so many out there I’m not sure which one to buy. I heard good things about Mcdavid…..I think that was the name but I’m not sure

    • ANSWER:
      Why not just tape his ankles up before practice and games?

  9. QUESTION:
    MUST find ankle support brace for football player-worn OVER THE SHOE. No longer available on eastbay.?

    • ANSWER:
      You may find one on eBay, there’s all sorts of hard to find and discontinued stuff on there.

  10. QUESTION:
    Which is the best choice for ankle braces?
    I’m recovering from a sprained ankle I had in a football game and I’m cleared now. My concern is now that I need ankle braces not just for the rest of the football season, but for other sports I participate in.

    • ANSWER:
      hon HONESTLY!!! the BEST bracing you can do to these ankles is exercise them;; so, if you went through ANY PT for them, KEEP UP!!! if not, contact your doc for a PT referral, even ONE visit to get you into the exercises you are suppose to do for the specific sprain that you’ve occured;; the ankle brace will only make you more prone to injury;; & IF you are in a sport, you should be bringing this up to your doc…IF he is half concerned about you not re-injuring, he SHOULD be setting you up for rehab..just ask; the exercises will help you to regain support to that ankle a million times better than ANY brace…but, ya gotta keep up with them….good luck!! but truly, your muscles, ligaments & tendons will do the job, if they are trained after injury….

  11. QUESTION:
    Are active ankle braces good for rugby players to wear?
    about 7 months ago, I tore all the ligaments in my ankle while running during football practice… i recently went back to the hospital for x-rays and there’s a bone spur and doctors reccomended that I wear an active ankle brace for rugby. but I don’t know whether I should buy the active ankle brace or one of the lace up braces and tape.

    • ANSWER:
      Active Ankle braces are not good. I would recommend a lace up brace either the ASO ankle brace or a similar one. I am 19 and have a really bad ankle and use the ASO brace for soccer and tennis. The Active Ankle is too restrictive and bulky. Hit me up on AIM for any other advice DunkinDunn.

  12. QUESTION:
    Are there ankle braces for wrestling?
    I just sprained my ankle pretty bad in football. The side was very swullen but no break. I am looking for an ankle brace that will protect it in wrestling. I bought the AS1 ankle brace by active ankle. It takes a long time to get on and won’t fit in a wrestling shoe. Any suggestions?

    • ANSWER:
      Wrong section…….you can go to Modell’s and look for one.

  13. QUESTION:
    I have weak ankles and i play football and my ankle start hurting the more i run for a while and im a rb?
    and i wear an ankle support brace it helps a little but i don’t like wearing it so i was wondering what exercises will make my ankle A LOT stronger so i don’t have to wear the brace how much time s should i do it a day? can you show me a video?

    • ANSWER:

  14. QUESTION:
    I rolled my ankle, I have a huge football tryout monday today is friday i rolled it monday.?
    I need to know how i can get it fully healed by monday-friday this is an absolute must i can run with a limp as of thursday and i dont run on it for more than 15 min and ice right away… i alsso have a ankle brace that limits mobility any advice would be great.

    • ANSWER:
      I know not very helpful but theres no way to heal it “fully”, maybe you have or maybe you havn’t heard of RICE
      R-rest, while you sleep your body heals better it uses the enery that your not burning
      I-Ice, of course keeps swelling down and cools blood cells
      C-Compression, adding pressure holds everything together and makes it feel good
      E-Elevation, Once again helps blood flow, blood carries many things, example; lymph-helps with infection or injuries

      Hope this helps trust me I know your pain i rolled my ankle but im already on the team

  15. QUESTION:
    are ankle braces sold at dicks sporting goods stores?
    i am playing high school football and was going to get an ankle brace, are they sold at dicks sports?…what would you recommend for the brand/model if i am a defensive end. I don’t want to spend over

    • ANSWER:
      I recommend getting ones that lace up. And not the ones that have lace that velcroes down either. It should have a hole for your heel, with laces on the front. It can have velcro over the laces, but the ones that velcro the laces down tend to loosen easily. They are sold at most sporting goods stores and shouldn’t be more than . Hope this helps!

  16. QUESTION:
    How to tape my ankles for football?
    I broke my ankle a little while ago (August). In June I’m going to football camp for 3 days, which is full contact with pads. I just got off taping my ankle underneath my sock, as well as wearing braces, and I’m just wondering if there’s an alternative to protect my ankle. I don’t want to go too far as to spat my cleats, I’m just wondering if there’s some kind of easy alternative. I don’t feel too secure without some kind of protection on my bad ankle.

    • ANSWER:
      That’s what trainers are for. Let them do it. They know how and they can do it better than you could.

  17. QUESTION:
    is a thin ankle brace is the same as a reusable spat wrap for football?
    cleat cover football spat

    • ANSWER:
      No, the spat is looser & goes on the outside of your cleat, mainly for looks.

  18. QUESTION:
    Where can I buy an ankle brace to use while playing sports?
    I have rolled my ankle (right ankle) twice this summer; the first time in May, I snapped a ligament (possibly two), and last night, while coming down for a rebound playing basketball, I rolled it again. It’s awfully swollen, so I will be taking the proper time to heal it and rehab it. However, not one to rest on my laurels for too long, I want to know where I can find an ankle brace to use for support when I play basketball/football/hockey/golf/go to the gym/etc.
    Any help is greatly appreciated.

    • ANSWER:
      Ow!

      The truth is, you probably would be better off resting and rehabbing it now, in order to keep from having to do so for a longer time later.

      But if you want a brace- and you probably should have one anyway- try checking the local pharmacy.

      Good luck!

  19. QUESTION:
    Sprained both ankles and football starts soon?
    Last year in football i sprained my ankle. I bought an ankle brace and toughed it out, though some games i needed it taped. It used to crack all the time after it healed. Then in track and field this year, it hurt again after one race, but with the adrenaline i didnt really notice it until after the race. This year, my other ankle rolled inwards and then i landed on it AND it made a cracking noise. So i thought i broke my ankle or snapped a tendon. But i iced it right away and got my ankle brace on it and took some advil cause i had to go golfing in 15 minutes. It hurt for about a week after. And now this ankle cracks all the time. Like every third step it will crack.(my other ankle stopped cracking finally) Now i am worried about football this year. What if both my ankles start to hurt again? Is there anyway to stop the cracking noise in my ankle? How can i get my ankles to fully heal? I wear my ankle brace all the time

    • ANSWER:

  20. QUESTION:
    Knee brace during football practice and games?
    I tore my ACL + meniscus last year and in order to play football this year i absolutely have to wear the knee brace.

    I tried it on and it feels pretty snug but i’m worried if its going to fall down. How am i going to tighten it/pull it up since it will be underneath my pads? The brace goes from 8 inches above my ankle to the medium part of my thigh.

    -Its eight grade football
    -This is month 10 of my reabilitation, my doctor said im good to play as long as i wear the brace at all times

    I’m going to go on the tredmill for an hour or so and see if it falls, ill check back with an update later.

    Best answer: Real personal experiances

    Appreciate the answers.

    Additional Details
    Oh ya, i had surgery in october 2009, so that makes it month 10.

    The actual tear occurred in August 2009

    • ANSWER:
      iWould say just tighten it up as much as youu can before tha game nd tell youur coach so that if it falls during tha game he can pull youu out ndd youu can fix it nd then get back in tha game. hope this helped. good luck on yuur up coming season.

  21. QUESTION:
    Wearing a knee brace during football practice + games?
    I tore my ACL last year and in order to play football this year i absolutely have to wear the knee brace.

    I tried it on and it feels pretty snug but i’m worried if its going to fall down. How am i going to tighten it/pull it up since it will be underneath my pads? The brace goes from 8 inches above my ankle to the medium part of my thigh.

    -Its eight grade football
    -This is month 10 of my reabilitation, my doctor said im good to play as long as i wear the brace at all times

    I’m going to go on the tredmill for an hour or so and see if it falls, ill check back with an update later.

    Best answer: Real personal experiances

    Appreciate the answers.
    Oh ya, i had surgery in october 2009, so that makes it month 10.

    The actual tear occurred in August 2009

    • ANSWER:
      Put on your brace and your pads and trying running around. See if the braces stays or moves around then see how you might need to adjust it.

  22. QUESTION:
    What to do about my weak ankles and i have football 3 times a week?
    So i play football and during football practice i wear an ankle brace for both of my ankle for support and it really does help cause i tried it without it and i was really slower because my ankle was hurting so bad why does my ankle hurt? Do i just have weak ankles or what? I DO NOT WANT TO take a break from football for even a day nor a week!! Sometimes my ankle doesn’t hurt because i put icy hot on it and take 2 advils but i dont know if its good thing taking two advils and 6 times a week and today in the car when i came from football my groin was hurting ( my groin has been hurting sometimes during football) but my ankle was twitching then i finally unlaced my cleats( dont say its because of the shoes because i have nike superspeeds and i got them for there high tops) and i took of my ankle support i tie my cleats tight and sort of my ankle brace but i dont know if thats it im going it not so tight tomorrow should i go see a doctor ? or should i do some ankle exercises? I HAVE BEEN DEALING WITH INJURIES ALL THE YEARS I PLAYED FOOTBALL ITS NO FAIR IM AN AMAZING PLAYER BUT ITS HARD PLAYING WITH ALL THESE PROBLEMS oh and im an 8th grader just letting you know haha

    and will wearing my ankle brace every practice ( 3 times a week) make my ankles more weak? ( and my ankle brace is one where you slide in your foot in to the brace then you wrap around the straps to secure your ankle)

    • ANSWER:
      sounds like the same problems i had last year during soccer. my coach gave me some stretching and strengthening techniques to help, also i got a really supportive ankle brace it’s one of the lace up kind. hit me up on aim mckade7 or on y-messenger jamiemckade if you have any questions or whatever. good luck brah

  23. QUESTION:
    Should I wait to play on my fractured ankle?
    About 8 weeks ago (November 16, 2010), I fractured my ankle in football practice. I was in the midst of running and was hit in my right shoulder girdle. Due to my force of motion and the force acting against it, the result was a plantarflexion in my left ankle to the point where I fell. I was unable to bear weight on the afflicted ankle, and within 2-3 hours, I was taken to the emergency room.

    My original diagnosis was that I had sprained the ankle; they gave me a splint and crutches and told me I would be able to walk fine by the following Monday (the event happened on a Tuesday). However, the next day I received a phone call from the hospital saying that they read the x-rays wrong and needed me to come back to the hospital because I had fractured it (you could only imagine how I felt!). So I came back, they apologized, and the put me in a fiberglass splint to accompany the crutches they had given me the previous day.

    Due to extenuating circumstances, I did not get to follow up with an orthopedist until almost 5 weeks later. Once I had seen the doctor and had taken x-rays, he assessed that I had a hairline fracture of the distal tibial epiphysis (I later researched to find out that it was a vertical fracture in the central third of the distal tibial epiphysis). He took off the fiberglass cast and put me in a walking boot. He then told me I would have to use both the walking boot and the crutches for 2 weeks with partial pressure (making 7 weeks), and then I would only use the boot as support for full pressure (making 9 weeks total).

    So here is my dilemma…

    I stopped wearing the boot half-way through the full pressure stage of the walking boot (end of week 7). The first couple of days I had a slight (barely noticeable) limp, but after walking on it a little more, the limp started to fade. I found out I could jump on it with slight, barable discomfort, but I couldn’t stand on my toes with just that one foot (however, I could stand on that one foot fine).

    Furthermore, there was one tiny detail I forgot to mention. I’ve been waiting to play on my basketball team the entire season (technically, I didn’t even try out yet). The coach said he would wait until my ankle is better and I give him a doctor’s note clearing me to play. I figured if I got an ankle brace and sort of self-rehabilitated my ankle, it would be okay.

    Do you think this is okay to do? Should I put the boot back on? Or would that reverse the rehabilitation I’ve already gone through? And what should I do about the basketball dilemma? I appreciate your input (and apologize for making this so long. ha)

    By the way, I am a 15 year old boy (though I was 14 when the fracture happened) if this helps.

    • ANSWER:
      You should wait. Give it more time to heal.

  24. QUESTION:
    Football Cleats what kind to get?
    I play Wide Reciever/DB and I need cleats for football, I have bad ankles so should I get low/mid or high top cleats or should I just get ankle braces ?

    Thanks

    • ANSWER:
      If you have bad ankles then high-top would be the best cause they give more support!! Or like you suggested you could wear ankle braces, ethier way should work, but go wit whats more comfortable for you!!

  25. QUESTION:
    What can i do to make my sprained ankle heal faster?
    Its been 4 weeks, and my ankle hasnt healed yet. And its only a mild sprain! Some people say let it rest in an ankle brace (which ive done for 4 weeks), others say try doing exercises on it to make it stronger. My football season starts in 5 days please please help! I can walk on it just fine, but i cant run hard!
    I have had my ankle checked by a doctor. Its only a mild sprain.

    • ANSWER:
      if it hasnt healed you could have a hairline fracture. Have you had it x rayed yet? you should see a doctor. It sounds like you are dealing with more than a slight sprain.

  26. QUESTION:
    Therapy excercises for high ankle sprain?
    Hey i suffered a high ankle sprain in football and it’s been 6 weeks now. I was in a cast for 4 weeks and now he has me in a ankle brace. He told me yesterday he was going to send me to therapy now to strengthen it. My only problem is that the nearest therapy place to my house charges a 30 dollar co-paymet because of my father’s coverage. There is another place that is further that will cover my dad’s health plan but i have no way of getting there since my parents work. Is there any exercises i can with my ankle so i could have a self therapy?

    • ANSWER:

  27. QUESTION:
    is it possible to strengthen ankles?
    i’ve rolled my ankle several times while playing football. i never sprained it so bad i couldnt walk on it, but i can definitely tell the difference. its much weaker than my other ankle and is not nearly as strong as before. is there anything i can do to strengthen it again? oh and do ankle braces actually help when using them for football, and other sports like that?

    • ANSWER:
      Purchase a theraband and use it for resistance in ankle circles, pointing and flexing your foot, and writing the alphabet works good too. The theraband comes in different levels of resistance and they aren’t too expensive (6-12 dollars). Although you’re a football player, I know from experience that ballet tondues when done properly really stengthen an ankle more than other exercises.

  28. QUESTION:
    wat is wrong with my ankle?
    i sprained my ankle about a month ago playing basketball, i iced it and keep it elevated for about 2 weeks, and then i had football camp. i only wore a ankle brace, and didnt treat it. now its been about a month since camp, and every morning i wake up my ankle hurts. How do i get it back to normal?

    • ANSWER:

  29. QUESTION:
    is my ankle just sore or maybe sprained…?
    i have sprained my ankle before and gotten one of those huge ankle braces for it; i don’t remember which ankle that was though :/
    but i had football practice yesterday and then after i came home; it didn’t really feel bad; it just felt sore
    and now today when i step on it hard there is a pain on the left side of my left foot a bit under the ankle bone.
    and when i turn it to the left there is a pain there….

    the sprained ankle i got what like a year ago…

    • ANSWER:
      You must suck at football, always getting injured. Maybe you should play tennis or something that is geared towards cowards and wimps like yourself.

  30. QUESTION:
    ******wats up with my ankle***HELP?
    i sprained my ankle about a month ago playing basketball, i iced it and keep it elevated for about 2 weeks, and then i had football camp. i only wore a ankle brace, and didnt treat it. now its been about a month since camp, and every morning i wake up my ankle hurts. How do i get it back to normal?

    • ANSWER:

  31. QUESTION:
    I think i Sprained my ankle?
    I Sprained my ankle during football practice and ive been practicing for about 3 days with a Brace after i had sprained it should i stop practicing and tell my coach?
    it hurts to walk on it sometimes it hurts to even get up or walk
    please help

    • ANSWER:
      Take it easy for a week…also after the week keep brace on it…I sprained mine like 3 times last month cause I did not take care of it…I still use brace now every day working out while running…..just Ice it keep it up…you should be ok…ik it can be a pain

  32. QUESTION:
    Ankle brace hurting my heel?
    I’m in off-season football right now, and a few months ago I broke my ankle and my doctor recommended I wear McDavid braces on both ankles to protect both of them. I can run, cut, etc. and all with the ankle braces.

    The braces cover my the bottoms of my shins and my ankles, and it also wraps around my heel, kind of like this:

    http://www.svsports.com/store/images/cart/McDavid-Ankle-Brace-with-Cross-Strap-ItemImg_5203050.jpg

    I don’t have the exact same brace as this one ^^, but it’s the same brand.

    Thing is, for some reason the brace makes me heels really sore during practice. The bottom of the brace that wraps around underneath my heel causes me some pain when running, I can usually run it off but it painfully bothers me. Should I get new braces or what?

    • ANSWER:

  33. QUESTION:
    basketball tryouts are monday and my ankle is killing me?
    i think my ankle is sprained or something its been hurting for like a year now since i slipped playing football. everytime i start running i feel pain down there. i lost my ankle brace and if i cant run at tryouts monday imma be pretty pissed lol so um any ideas cept doctors cause i hate em

    • ANSWER:
      Well….if your most definitely going to have to try-out then go get some wrap and wrap your ankle before you run(try-out). Start icing 20 min then heating 20 min alternating for a while this weekend and maybe your ankle will be better. But if you do not support your ankle at try-outs then your ankle could become broken!!!:( Then your season really would be over!!!!

  34. QUESTION:
    Tips for ankle brace hurting my heel?
    I’m in off-season football right now, and a few months ago I broke my ankle and my doctor recommended I wear McDavid braces on both ankles to protect both of them. I can run, cut, etc. and all with the ankle braces.

    The braces cover my the bottoms of my shins and my ankles, and it also wraps around my heel, kind of like this:

    http://www.svsports.com/store/images/cart/McDavid-Ankle-Brace-with-Cross-Strap-ItemImg_5203050.jpg

    I don’t have the exact same brace as this one ^^, but it’s the same brand.

    Thing is, for some reason the brace makes me heels really sore during practice. The bottom of the brace that wraps around underneath my heel causes me some pain when running, I can usually run it off but it painfully bothers me. Should I get new braces or what?

    • ANSWER:

  35. QUESTION:
    What should i do to my ankle for my game?
    Recently i went over funny on my ankle when i was out with my friends, playing football (soccer). I’ve always had weak ankles so this is a common injury for me. I play for my local team and i have been training as normal ever since the injury but i find it hard to run and sometimes even walk because its painful when i try to do so and it causes me to limp. This is so frustrating as it always seems to be a recurring injury and i need to prevent it. Last week we had a friendly against another team and i had to come off after 5 minutes because i simply couldn’t run, and the manager was gutted because i’m one of the teams best players. Being a defender i obviously need to be able to run properly so i can keep up with the attackers on the other team and stop them. We have another friendly tomorrow and i need to know some things that i can do to help me be able to run properly, because i have to play (due to the numbers of players – a few people are on holiday so i need to be there or our team will have to forfeit) and i don’t want to let the team down again. I already had a tubigrip and ankle pads on it last week but they didn’t really do anything. I’ve heard of ankle braces but i can’t get one in time for tomorrow, so what else could i do?

    • ANSWER:

  36. QUESTION:
    Hurt my ankle. Need Help?
    On Thanksgiving, I rolled my ankle playing football. It didn’t start to hurt until about 12 hours later. It was doing better, and by Sunday, it was fine. But yesterday, I was dong a lot of lifting and walking, and I was carrying my loads up stairs. It started to hurt, and by the time I was finished, it was very sore. By the time I got home, the pain was almost unbearable. I put it in a brace and have stayed off of it since. I have a very small swollen and lightly bruised area right in front of the ball on the outside of my ankle, but it isn’t noticeable if you aren’t looking for it. It feels a little better today, but I still cannot walk on it.

    What gives? It was fine until yesterday! What do I have?

    • ANSWER:
      sounds like my mom’s ankle though she sprained it by looking at her phone and falling off a curb. Anyways, sprains can take a while to heal. All you can do is ice it, keep i elevated, use a brace as you EVENTUALLY begin to put pressure on it, and until then, use crutches. Also, strengthen it by resistance. You can use a resistance band or someone can gently apply pressure and you move your foot against that pressure. Remember, sprains can take a while to heal so be patient. Hopefully this helps you.

  37. QUESTION:
    Should I practice on a hurt ankle?
    Last year, i tore 2 ligaments in my left ankle during football, and i have slight tendinitis on it. Today, at wrestling practice, i was going for a takedown, and when we fell, i ended up twisting my ankle. i finished the practice, took some advill, and i’ve been icing it all day. but its still swollen, and hurts when i walk. i know it would be best to stay off it, but i have practice tomorrow too, and i dont want to sit out. i dont want everyone think im pussying out of all the conditioning, or that i got hurt after only one practice. i have a brace, and im gonna see how it feels in the morning, but if it still hurts, what should i do?

    • ANSWER:
      I understand pride is an important thing for many men to have. I should know lol, but if ur friends know about the injury and it still hurts, take a brake, im pretty sure they will understand, besides, u dont wanna make it worst do you?

      If it is mandatory to practice, i think you should go, but dont play to hard to injure urself more, Try to go easy and try to hide ur injury from ur friends, it wont be easy but anything is possible. If it still hurts, you prbably shouldn’t go, but if u feel u can take the pain then go for it.

      Good luck, and hope i helped!

  38. QUESTION:
    I broke my ankle and did not go to rehab!?
    I’m playing football this year for my high school team. I have broken my ankle 2 times and torn a few things in my knee. I didn’t go to rehab for any of them. I am a defensive lineman so I need to bend down on my knees and hold my body up. This is very difficult for me since my injuries. If I stay in the position for more than 10 seconds i start to shake in my knees and ankles and eventually collapse. I’ve tried some spandex knee and ankle braces but they don’t help too much. Got any suggestions?

    • ANSWER:
      Better see a sport therapist .Good luck and have a great day

  39. QUESTION:
    What Cleats should I get for Highschool football Kicker?
    Ok, well I have been playing soccer for about 10 years, and after a past year with many painful injuries that have put me out for 11 out of 12 of the months, and that containing a fractured ankle and torn hip flexor, I got a suggestion to go play football as a corner or kicker, or both, but I am at the moment still in physical therapy until at least Valentines day, so this season i will probably just end up as a kicker. I have had a lot of experience with punting especially, and some with just regular kicking for field goals and kickoffs, I have heard many opinions between football cleats, or soccer cleats, and yes i do realize that many of you think that the kicker is the sissy of the team, but IDC and please do not remind me of that fact, all that I am wondering, is from people that have had experience with this position, please give me some good suggestions on what cleats to get, and should i wear ankle braces on my bad foot (kicking foot),
    Thanks

    • ANSWER:
      If your playing football because you dont want to get hurt playing soccer, then your playing the wrong sport. even if your just a kicker or punter, your going to get the shit beat out of you in practice. At least for my team, you cant just be a kicker or punter. you have to have an offensive or defensive position, which means your position will probably be cornerback. even at cornerback you have to do tackling drills. during the practices there will be linemen and tight ends trying to take your head off. I dont think that the kicker is the sissy of the team. they have the biggest impact in the game. i would talk to the coach about the cleats or ask someone at Dick’s. i would not want to wear any ankle braces on your kicking foot, but try it out and if it works for you then its fine. good luck

  40. QUESTION:
    How do i treat a severly spained ankle?
    I have a abnormally sprained ankle that is irritating me to death. A few months ago I spained it while playing flag football. I went home and iced it for a couple of days only for the swelling to get worse (ankle,foot, n half way up my calf). I went to the local clinc jus for him to tell me that there was no sign of a fracture of any sort n give me a couple scripts. Now its 2 months later I go back b/c I still have swelling above my ankle. All the rest of is gone but the swelling on the front top of my outside ankle bone (lft foot). After that the doc said nothing different. Does anybody have any exercises or anything I can do? I’ve done R.I.C.E., ibprofen,medicated stockings, air cast, ankle braces; is there anything else out there. I really want to get back to doing things n working out. Any suggestions?

    • ANSWER:
      stay off it.

  41. QUESTION:
    Should I buy extra gear for football as a lineman?
    I am a first year high school player, I have played junior football for several years, starting at tackle but playing at every offensive line position at one time or another. I am wondering if I should purchase extra gear (knee braces, ankle braces, neck pad ect.) to prevent injury. If yes, what should I get? are there cheaper places to get this gear than at the store?
    When I said tackle I meant offensive tackle. Sorry Luke, I mislead you, but I still agree with you.
    What types of ankle and knee braces should I get?
    Also, does anyone know where I can get a playbook with blocking schemes such as zone, wedge, fan, slide, ect.
    What type of neck pad- roll, butterfly restrictor or cowboy collar?

    • ANSWER:
      get a neck pad.. they not only look intimidating on defense, they are fairly inexpensive on eastbay.com and they help you feel more confident going in on hard nosed tackles..

      i know that wearing one makes you look twice as big and strong

  42. QUESTION:
    My Right Ankle Is Still Hurting?!?!?!?!?
    it was about a month ago when i sprained my left and right ankle, i had 2 shin splints, and i sprained my knee all them since healed but my right ankle, i stayed out of football camp for like 5 days and missed 2 games, when i went back it felt so good with no pain and i wore braces on my ankles, but just in the last few practices my right ankle started to crack, its acheing, swelling a little bit, im starting to lose some movement in it again, and there is pain when i walk now what could be going on now????

    • ANSWER:
      It sounds like you likely did not give it enough time to heal properly in the first place. A sprain can take a long time to heal especially if you are working the joint hard – which you would be for football.

      The way you distribute your weight on your feet could also affect the amount of pain you are feeling.

      I would suggest that you speak with your doctor or a therapist who specializes in sports injuries and get some good solid advice.

      I hope that helps.
      :)

  43. QUESTION:
    Why do I have sore ankles during football season every year?
    I have been playing football for 4 years now, going on my 5th. During my second year of football I noticed my feet and ankles were kinda sore. Ever sense then my ankles have been sore every year, every year it seems to get worse and worse. This year I have gotten to the point to where i can hardly walk while on the field after doing some sprints… I play tennis when im out of football season and tennis doesnt make my feet sore??? During football season i have tried some different things like arch supports which did nothing and also tying my shoes very tight no help… ive also tried putting on a brace which didnt help at all… does anyone have any suggestions? The doctor is out of consideration because i have already talked to the school trainer and he says i just need to ice it and take some time off??? Yet the pain still comes back every year… so thanks in advance
    CJ

    • ANSWER:
      Hi
      I don’t have an answer for you but I experience the same thing when my activity increases the less I do the less it bothers me. But I have been dealing with this for a long time and when I need to I take tylenol and that does help it is only temporary but I can go out dancing for an evening when I want to. Because it is both of my ankles I believe it is an arthritus of some kind not the destructive tissue kind but more a viral kind. I need to lose weight and am hoping that will help.
      Good luck to you and I hope people will add to this thread!

  44. QUESTION:
    unexplained ankle pain?
    well for about 2 weeks i’ve had terrible pain on the outside of my foot under my ankle that shoots through the side of my foot. But now it’s spreading to the inside of my foot. When i run, i run on the side of my foot too cause of this pain, but i have never done this before. Could an ankle brace help it? I mean i can barely even run in football

    • ANSWER:

  45. QUESTION:
    how would i heal my “sprained” ankle faster?
    hi, i was in gym and i jumped to catch the football, i landed hard on my left ankle, all my weight, about 170 pounds, i cant walk on it, i had to leave school to go to upstate medical university ER, they gave me crutches, i was just wondering what i could do to heal it faster. The doctor wrote” Sprained ankle (An Unspecified Ligament) Ankle brace crutches and no weight till pain free. Tylenol and motrin for pain. no gym till cleared by PMD.” now, i cant use these crutches hahah, i almost fell like 10 times, im looking to not bring them to school on monday, im home today….. i love to play hard in gym. so can you tell me how to heal this thing faster? and everybody watch out, karma sucks ;p
    i tried “http://www.all-home-remedies.com”
    not finding anything on ” Ankle Sprains” there?

    • ANSWER:
      This will be boring to a hard player, RJ, but be patient and try it:
      Non weight bearing motion is your best non-drug stimulus for the healing. Lie on your back with your foot in the air: alternate, but do both feet, the other foot being planted on the floor.
      Now make slow circles, write the alphabet, etc with your foot. Then ice for 10 min.
      Later walk slowly and carefully or do tai chi: on both feet if minimal pain or on your good foot until the other is doable.
      Later practice standing on one foot for a minute as capable and minimal pain.
      You just have to keep at it, and gently!

  46. QUESTION:
    What should I do about my ankle?
    I fractured a growth plate in my ankle March 30 and it has been completely healed for a while now. I didn’t really do ligament damage. I havent worn a brace or felt pain in a while either. Im starting summer basketball and football this summer and i was just wondering if i should tape it or brace it or do stretches for it or something. My doctor said it was 100% healed and probably wouldn’t re occur.

    • ANSWER:
      i did the same thing to my ankle in september and went to physical therapy and it was all healed so i went back to playing my sports (volleyball, soccer, basketball, and softball) with braces even though usually i didn’t wear them. One game i didn’t wear my ankle brace and twisted my ankle slightly the wrong way. I was able to finish the game and the rest of the season, it was 2 more weeks, but then i went to the doctor and was told i cant do sports for 3 months. So yes i would wear ankle braces because now my ankle is pretty much permanently screwed.

  47. QUESTION:
    broken ankle help!!!!?
    so i pretty much shattered my ankle while playing football and i got a cast on for about 4 weeks then i was soo sick of it i cut it off myself. HUGE mistake i was supposed to take it off 2 weeks later. i wore a brace kinda thing for a month and i was still limping and it hurt a lot. turns out i still needed a cast for 1 more week. when the doctor took that one off it was fine for about a week then i started to use it like i used to and im getting these wierd strains in my muscles and joints that really hurt my ankle my doctor just says its atrophy or something but its been like this for 3 weeks what should i do to get back to a normal state

    • ANSWER:
      Atrophy can occur when a limb has been in a plaster cast it is the wasting of the muscles what you need is a little gentle exercise to encourage the muscles to get back into normal mode. It sounds as if you might need to be a little more patient with your self !!! why not ask your doctor if a little physiotherapy might help once you know what exercises you need you can carry on with them yourself. The thing I found most helpful was swimming the water takes the weight of the limb and so the exercise is easier. Hope you get back on both feet very soon

  48. QUESTION:
    messed up my ankle-what’d i do to it!?
    I have very loose joints. i played football with all my guy friends, which put a lot of pressure on my ankle. I am doing a dance for a church show so i’ve had a lot of pressure on it and now when i run i get a shooting pain in my ankle for like 30 sec. and it keeps doing that over and over. I have had an ankle brace on but whats wrong with it and how can i get it better. it hasn’t been swelling. just painful… whats wrong with it cause ik this is common but it hurts so bad and i need it to be all better for fri. sat. and sun. cause thats when the shows are…

    thanks
    l.b.

    • ANSWER:

  49. QUESTION:
    Pretty sure I have a broken bone in my ankle….?
    Last month I missed a step ( going long catching a football….. :) and really went down hard. I’ve broken bones before, pragmatically iced and wrapped it up and limped to the docs. I think because I did not make a major deal out of it -just gave the facts and did not whine or groan theatrically he did not take me seriously although wow it HURT! He said nothing showed up on xray. 5 days later i got a call- the radiologist saw something- it’s probably broken. BUT- the P.A. said because I’d had previous injuries in that area years ago it was probably nothing-come in again if the pain didn’t go away. 2 months later and it’s still there. Nothing major but a dull ache which tends to travel up the calf. I have to wear an ankle brace. I’ve made an appt. with someone less dismissive and am very hesitant to go back and get treated like a hypochondriac by that P.A. I take no meds- maybe Advil if it throbs at night. My question is am I doing any more harm by waiting another 2 weeks to get someone competant to see it? I’m very very pain-tolerant and also annoyed that no doubt because I was very matter-of-fact when I originally went for an xray I was not at all taken seriously. Whatever is amiss is also healing by now- if it still throbs does that mean it is healing incorrectly?
    I’m happy to wrap it and ignore it- just want to make sure I’m not doing any more damage.
    Happy to have some input from a professional?
    Thanks lots!!
    Annie

    • ANSWER:

  50. QUESTION:
    what to tell my football coach?
    i am a lineman on the varsity football team in high school, and my coach makes all the lineman wear knee braces and make us tape our ankles and hands for every practice and games. i feel the braces and tape hurt my preformance. Any Advice?

    • ANSWER:
      If u wanna play u just gotta ajust to it


Ankle Braces For Basketball

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“Solid Support for Sprains in Sport”

Every sports person suffers from some form of injury at some point during their sporting endeavors. One of the most common lower body injuries are ankle twists and sprains. These types of injuries can put you out of action or make playing very uncomfortable.Ankle braces can lower the risk of ankle related injuries or simply add some extra comfort to your game. There are many benefits to sporting an ankle brace, and there are a few features you might want to look out for when choosing the best ankle brace for your needs.

Ankle braces provide much needed support to your ankle when participating in your chosen game. The Ankle brace uses compression on the ankle to create support. The design and functions of an ankle brace can be used to prevent ankle related injuries, aid the rehabilitation of an ankle injury, or simply provide some much needed general support for a weak or injury susceptible ankle. An ankle brace is a safer, more advanced alternative to taping, which uses simple tape to support the tendons and muscles of the ankle. An ankle brace will support your ankle in a much safer and more advanced way than outdated methods.

Features which you should look out for when choosing an ankle brace should be those which tailor to your specific needs. When choosing an ankle brace that will support your ankle properly, one of the main features to look for are the type. There are a few different variations of ankle braces, with each offering varied support. From basic elastic strap ankle supports, to ankle braces which sport straps for tightening, usually in the form of Velcro or laces. Being able to apply the brace tightly using Velcro straps or lacing will provide more compression, for extra support and comfort. Some of the more effective ankle braces have an inflated component built into the ankle brace, for additional comfort and support. For maximum support, there are ankle braces which cover the entire ankle and also wrap around the heel of your foot.

Providing compression and support to your ankle using an ankle brace, will help your muscles work much more effectively and efficiently, and gaining that much needed edge is a must for any sports person. Ankle braces come in many different shapes, sizes and have different features and types of support. Choosing the right ankle brace for your , ankle structure injury or sport, is key to gaining all the benefits an ankle brace will provide.

Frequently Asked Questions

  1. QUESTION:
    Is wearing ankle braces for basketball the same thing as wearing about 4 or 5 pair of socks?
    I play basketball all the time, and when I play in games or practice I wear ankle braces. I want to stop wearing the ankle braces because I don’t think I can cut as good or jump as high. I want to know is wearing like 4 or 5 pairs of socks, the same thing as wearing ankle braces? Will I still sprain my ankle? Thanks

    • ANSWER:
      Nowhere’s near the same. 10 pair of socks wouldn’t protect your ankle. Just make your feet sweaty.

  2. QUESTION:
    What kind of ankle braces will I need for basketball?
    My coach said we need ankle braces for basketball. What kind? Please give a link. Do I need just one or two? I can’t ask her right now because I’m home obviously and we have a game tomorrow.

    • ANSWER:
      I have a bad left ankle so I use one on my left ankle. I have tried using one on each foot but it is uncomfortable and I think it makes it easier for you to get hurt. I got mine from Walmart and they have a plastic like shell that goes on the side of your foot that prevents your ankle from being twisted. It also is held in place with a strap that sticks together and also has laces in front to tie and thighten it on. It goes on before you put on your shoe and really gives a bad ankle some confidence to go all out. Hope that helped you out some.

  3. QUESTION:
    Cross training shoes with ankle braces or basketball shoes, which is better for ankle support?
    Which do you think would be better for ankle support playing basketball. I rolled my ankle really bad once (though, I was wearing tennis shoes at the time) but I never want it to happen again. It took me out of basketball and running for a year. Which do you think is better for ankle support when playing basketball, cross training shoes + ankle braces, or basketball shoes?

    • ANSWER:
      For basketball, you’re better off with high tops. But be careful because when your ankles don’t give then your knees will. That’s why a lot of the new bball shoes are lower cut so that players save their knees but give up a little more with the ankles.

  4. QUESTION:
    Why cant i find the RED derrick rose ankle braces for basketball?
    i looked everywhere on the internet for these ankle braces and i cant even find it. It came out with the ts cut creator shoes
    the only picture i have of it is right at the link below.

    http://www.adidas.com/basketball/com/newsarticle/derrick-rose-launches-his-ts-cut-creator/

    The series were like released in Sept 2010 why aren’t they anywhere? that’s what i dont understand.

    • ANSWER:
      the maker found a small amount of lead in them and they had to be cut short.

  5. QUESTION:
    Ankle braces for Basketball?
    I wear ankle braces for volleyball, but not basketball. Should I begin to wear them to basketball? Or just keep them for volleyball. I’m in high school, and most of the time I go straight from basketball practice to volleyball. I’m just worried that the braces will make my ankles weak.

    • ANSWER:
      If there is nothing wrong with your ankles, I don’t think it’s a good idea to wear braces at all, especially if you are young. Why for volleyball, and not for basketball?

  6. QUESTION:
    ankle braces for basketball?
    my ankles hurt A LOT after a really tough basketball practice. i was just wondering if i should go out and get some ankle braces. are ankle braces necessary for me? how good are they?

    • ANSWER:
      You played your heart out today. That is how NBA players feel after a hard fought game. It should be better by the next day.

  7. QUESTION:
    New to ankle braces with basketball…?
    I’m new to ankle braces and have never had ankles problems (no ankle injuries). I play basketball almost year round and now going into high school I want to play with ankle braces, so I don’t get injured. Any advice for a specific kind of brace?

    • ANSWER:
      dont listen to dude up ther. get an ankle brace. i never used on until i twisted my ankle. by the 5th time i actually got one. dont risk not using one because if you get an ankle injury it can take you out for a pretty long time. if you havent had any injuries yet get a normal one. nothin fancy

  8. QUESTION:
    what is the best basketball ankle brace right now?
    i sprained my ankle about a week ago and im looking for a pair of good ankle braces now. my price range is about 25 dollars or less for each ankle brace.

    • ANSWER:
      It sort of depends on the level of support you are looking for:

      For and overview of basketball ankle braces I’d visit:

      http://www.betterbraces.com/basketball/ankle-braces/

      For general support the DonJoy Stabilizing Ankle and the Aircast A60 is right up there as well.

      If you have really bad ankles go with the DonJoy Velocity – super stable.

  9. QUESTION:
    Does anyone know a retail store where I can buy velcro straps for ankle braces?
    I am wearing the ankle braces for basketball, and I need the velcro straps so the strings from the ankle braces don’t bounce up and down when I run.

    • ANSWER:
      Can you not use the same ones you can get from craft stores like JoAnn and Hancock?

  10. QUESTION:
    What are the best volleyball/basketball ankle braces for me?
    I’m 5’11, my position for volleyball is Middle Blocker, and i have REALLY flat feet. Can you suggest some of the best ankle braces for me? I was gonna go with lace ups but then a few people said that they don’t have the best protection as Active Ankle….i was gonna go with Active Ankle but then someone said that they’re extremely painful and uncomfortable for people with flat feet….>.<" So now, i really don't know... Please be informative and no rude comments >:/ !!! Thanks

    • ANSWER:
      I use Active Ankles & they’re great. They may take a little getting used to, but they’ve saved me from countless injuries. The trainer at my school recommends ASOs, which are lace ups, for every sport, so a lot of basketball & vball players wear them. It’s pretty much up to you. You could always go to a sporting goods store and try them on to see which ones you like best! :)

  11. QUESTION:
    HELP! What are the best ankle braces for basketball?
    i am a freshmen in high school and i want to wear ankle braces because i do not want to twist my ankle and be out for the season. i have never had problems with my ankles. i’ve landed on them wrong and then went home and iced them and have had no problem playing on them the next day. i don’t know what brand i should get. i have gone to big 5 and tried some McDavid ankle braces on but do not like them because they have a metal bar or some sort of thing to protect the ankle and it annoys my ankle. from what i’ve read i don’t need the extra, heavy duty ankle braces (because my ankles r not prone to getting twisted) but just a light brace to prevent my ankles from getting hurt. please and thank you soooo much :) help mee!

    • ANSWER:
      Go to academy, and They have some like the mcdavid ones.
      shoot, im a freshmen i’ve been wearing ankle braces since 6th grade!
      i forget my brand name, but ther like with laces you tie up and stuff,
      only 10 bucks each. compared to your 30 dollar ones, plus after about
      a week, you’ll get used to them!

  12. QUESTION:
    Best Ankle Braces for Basketball?
    Which ankle brace is better overall the Donjoy Velocity or the ASO EVO Ankle brace in terms of (Performance, Protection, Durability, Comfort)?

    • ANSWER:
      Donjoy

  13. QUESTION:
    Ankle Brace For Basketball?
    As many of you ballers may have experienced that when playing basketball ankle sprains can come very easily unfortunately. So i need to ask do you guys recommend any ankle braces and ankle strengthening routines.

    Right now im trying to return from a sprain on the same ankle i did up pretty badly 2 years ago. Anyways i was thinking about getting some thing like the ASO ones

    http://www.diamondathletic.com/product;cat,17;item,1081;Ankle-Braces-ASO-Ankle-Brace-with-Stays

    • ANSWER:
      I’ve found that taping my ankles gives me the best support and least worries about it happening again. I tried the Swedo brace both with and without those plastic inserts on the side. they’re so bulky and never fit right for me. Learn how to tape the ank from a trainer if you don’t have one at your disposal.

  14. QUESTION:
    What is the best ankle brace for basketball?
    Don’t want to spend too much

    • ANSWER:
      an ankle bracelet? i think it’s a stripe bracelet like these ones :

      http://tintaspermanentes.blogs.sapo.pt/arquivo/bonfim%20de%20bahia.JPG

  15. QUESTION:
    are ankle braces machine washable or just machine washable?
    i have a light weight ankle brace for basketball and its white,its very dirty.is there any way to clean it?

    • ANSWER:
      Machine wash it but let it air dry.

  16. QUESTION:
    Do I need to get a bigger shoe size if I’m going to be wearing ankle braces?
    I’m going to be wearing ankle braces for basketball this year, I’m a size 8 in mens right now. If I get the ankle braces will I need to bump up to 8 1/2 size basketball shoes or something to create extra room for the braces?? Thanks a lot :) http://www.braceshop.com/productcart/pc/ASO-Ankle-Stabilizing-Orthosis-p831.htm (<- the kind I'm getting)

    • ANSWER:

  17. QUESTION:
    Whats a good ankle brace for basketball? thats not to restrictive of my movements. or just tape my ankle>?
    Im a guard, and i play fast, but i spraind my ankle, recovered from it. and then in a game a day ago sprained my other one.. now its time to purchase ankle braces/stablizers. does anyone know of a good ankle brace(s) that will help me. something not to restrive of ALL my movemnts or prevents me from jumping, also would taping my ankle just be the best action to take??

    • ANSWER:
      taping can restrict movement. go to the braceshop.com they show you what braces are good for what problems. then you can order one or look for a similar one in a store.

  18. QUESTION:
    basketball shoes + ankle braces?
    do you buy bigger size bball shoes to make up for wearing ankle braces?

    • ANSWER:
      no

  19. QUESTION:
    Best ankle brace for basketball?
    I wear a 13 and I need something for my left ankle that gives me support, will fit into my shoe easily and is not a pain in the @$$ to get on and off. I’ve tried an aircast and a McDavid ankle guard and they both sucked trying to get in my shoe and the Mc David ankle guard was impossible to get off also. Please help.

    • ANSWER:
      Try out this one….

      http://www.mobilitycare.com/medical-supplies/orthopedic/ankle-supports-and-splints.html

  20. QUESTION:
    what is the best ankle brace for basketball?

    • ANSWER:
      mcdavid ankle brace

  21. QUESTION:
    Mcdavid Ankle Brace for basketball?
    Would you recommend
    - A101 Laced Ankle Guard
    or
    - #195 Ultralight Ankle w/Strap
    or
    -#199 Lightweight Ankle Brace ?

    + are they really protective of your ankle when playing basketball? for example like preventing your ankle from rolling or spraining.

    • ANSWER:

  22. QUESTION:
    Pros and Cons of Ankle Braces?
    I am 6’1” 183 and in the 9th grade. Do I need to buy an ankle brace for basketball

    • ANSWER:
      Oh yeah. Doesn’t depend what position u are u need it.

      Pros: takes a while to get used to. And if your a player w/weak ankles it helps.

      Cons:Don’t get the cheap ones they don’t hold your ankel like, the one that u tie up

      Not be be mean but u way more than me and I’m 6’6 180lbs (frame like George Gervin). Nahhh but that’s a good weight, u can bully your way through the league! shooter or not u got it

  23. QUESTION:
    Should i get a ankle or knee brace for basketball?
    well, I’m trying out for basketball. and i am pretty sure that I’m going to make the team. But i wanted some knee or ankle protectors i didn’t want to get both. & I’m afraid that if i get a knee protector i will mess up my ankle or it might be the other way around. which one will be better a knee protector or a ankle one? and this is for basketball.

    • ANSWER:

  24. QUESTION:
    what happens if I play basketball with ankle brace but I got no ankle problems. will it mess up my ankles?
    I did that before and my ankles feel werid. I try to play without ankle brace for a week and my ankle feels weird and weak

    • ANSWER:
      Ankle braces can weaken your ankles if they’re worn all the time. However, it’s generally a good idea to wear them when playing sports. They can help to prevent an injury especially if, as you say, your ankles feel weak without it.

  25. QUESTION:
    Ankle brace for basketball?
    I rolled my ankle bout 5 days ago and i got the McDavid #189 ankle brace to play basketball. I am 15 years old.. is there an ankle brace better i am really willing to pay a lot of money for it if is is better??

    • ANSWER:
      try this brace that you can order on the internet:

      http://www.achillesmed.com/mm5/merchant.mvc?Screen=PROD&Store_Code=AM&Product_Code=ASO_ankle_brace_black&Category_Code=AB

      I fit these on my patients all the time and most all of them really like it.

  26. QUESTION:
    should i wear ankle brace for basketball?
    sprained my ankle april 2010 by missing a door step, i did the rice technique for a few weeks maybe 2 or 3 weeks, then a few months later returned to basketball even played in a couple of tournament matches, then 1 evening during training i got an accidental push from another player as a result i re sprained my ankle, had physio ankle is still not right. anyway my question is would it be a good idea to wear ankle brace for basketball as i heard that they only weaken the ligaments more, i was told i tore the lateral ligaments. is that true about the ankle brace???????

    • ANSWER:
      Yes you should wear an ankle brace for basketball or any contact sport if your ankle is week or damaged they don’t make your ankle weaker you can always try playing without the support once your ankle is strong again

  27. QUESTION:
    is an ankle brace recommended for basketball after breaking an ankle?
    i was just wondering if i should use an ankle brace now that i have broken my left ankle and if it is recommended can you guys give me an idea of what brand i should use like McDavid and which one.
    Thanks (:

    • ANSWER:
      i also broke my ankle and I had to use an ankle brace for like two months when I went to my football games. any brand is good

  28. QUESTION:
    Am i ready to let go of my ankle braces?
    i have been playing basketball for 8 years. Last year, I was having ankle injuries almost every month. ever since that, i have been wearing ankle braces on both feet. They may be protecting my ankles, but they are also ruining my performance. Its keeping me from jumping higher and running faster.
    So am I ready to play Basketball without my ankle braces? or will I roll my ankles once i take them off?

    • ANSWER:
      My recomendation would be to ease out of them, maybe not wearing them during practice then gradually not wearing them for the entire game to finally not wearing them at all. If you don’t feel comfortable getting rid of them, try wrapping your ankles in ace bandages or taping them instead, this should restrict movement less. Do not just stop using your braces as you will nearly immediately injure your ankle. When you wear braces consistently, your body will become relient on them after you truly don’t need them anymore, and you will need them again. Hope this helps!

  29. QUESTION:
    Active Ankle T2 Brace Good For Basketball?
    I have heard alot about Active Ankle T2 ankle braces but are they good for basketball? If not what do you guys recommend.

    http://www.activeankle.com/store/t2.html

    • ANSWER:
      they are pretty good, i used it before and it helps your balance, not as easy to be injured. Good luck

  30. QUESTION:
    What is a good ankle brace that I can use while playing sports?
    I recently fractured my ankle playing basketball and it is now almost completely healed. I was thinking of buying a brace that I could wear while playing basketball to prevent the injury from happening again. I was wondering if anyone knows which brace would be best for my situation. I was looking at Mueller Sports Medicine braces (http://www.muellersportsmed.com/ankleproducts.htm) and any suggestions would be awesome. Thanks in advance.

    • ANSWER:
      For basketball the best kind are the lace up ones with the straps. ASO and McDavid are the most popular ones for basketball players.

  31. QUESTION:
    Will my ankle get worse if I play basketball on it?
    I injured my ankle playing bench ball 10 days ago and I have a basketball game in 2 days. It doesn’t hurt much at all when I walk on it but it hurts slightly when I flex it inwards. I’ve used the RICE technique for a week after it and have been doing some ankle exercises over the last 3 days however haven’t tried to run on it yet. If I decide to play on it I will wear two different kinds of ankle brace and sturdy basketball shoes. I’m going to try to run on it tomorrow and see if it hurts. If I decide to play will it make the ankle worse or will it be ok to play 1 maybe 2 quarters?

    p.s I think it was a grade 1 or 2 sprain

    • ANSWER:
      I wouldn’t play on it if I was you. You don’t want it to get worse. My sister hurt her knee but kept playing on it (soccer) and then she got a stress fracture from that. If she had let it rest, she wouldn’t have fractured her knee cap. Be careful!

  32. QUESTION:
    diagnose my basketball injury (ankle, lower outer leg)?
    I was playing basketball and I think I just came down on it wrong. At first, I thought my ankle was the problem, then after a nights rest that healed. It was just tender when it happened and now it is fine. I can fully rotate my ankle with no pain. However, 6 days later, it is still tender to push on the muscle in my lower leg.
    I have tried looking what it is online, but have had no luck. This is my right leg. The tenderness to push on it starts about midway down my lower leg, immediately to the right (on the outside of the leg) of the shin bone. It then continues down to the right-most point on that leg. The tender zone goes down as far as about the top of an ankle brace. I was playing basketball yesterday and came down on it again and it started to flair up and kinda hurt again.
    It is nothing unbearable, but it feels weak if I am cutting left (pushing left off my right foot). I just don’t want to be that idiot who has early signs, then pushes to hard and now is out for weeks. thx
    just out of curiousity are there any guesses as to what i sprained then?

    • ANSWER:
      Sounds like you had a minor sprain. You should put ice on it, 20 min on, 20 min off, for a while and put it up. You can also take some ibuprofen which is an anti-inflammatory which will help heal the tissue/muscle from the mild trauma.

      Continue to do strength training on your ankle (use a exercise band or towel to move your foot to each side and to push straight down — 2 sets of 10) to help prevent any future injury.

      Be glad it wasn’t worse. Ankle sprains can be really awful and result in black and blue feet and legs (and the use of crutches for 2 weeks with an aircast!). I hope it feels better soon!

  33. QUESTION:
    Is it better to protect a sprained ankle with a brace or a tensor bandage?
    My friend sprained her ankle last night (type I, not severe) and is planning on walking around a lot this weekend. Would it be better for her to wear a tensor bandage or a brace like this one: http://gamebrace.com/yahoo_site_admin/assets/images/Basketball_Ankle_Brace.171170836_std.jpg
    oh, and it was an inversion sprain. I’m just concerned because even small “side stepping” movements have caused her a lot of pain. Walking in a straight line doesn’t hurt though.

    • ANSWER:
      brace becuase it will contrict the movement so you can’t do much to hurt it more giving it time to heal

  34. QUESTION:
    ASO Ankle brace: I ordered the wrong one?
    Okay, so I needed an ankle brace for basketball, and I THOUGHT my shoe size was 9.5, but it turns out my parents had bought new shoes over the summer, and I have been wearing 11 ever since, without knowing it, since I forgot that my old ankle brace had to fit into a bigger shoe to stay. It turns out, I ordered an ASO Brace that is medium sized, thinking that my size is from 9-10 MEN US size, but it’s in actuality 11.

    Do you think the size matters that much? I hope the seller hasn’t shipped the item yet…

    http://www.amazon.com/ASO-Ankle-Brace-Black-Medium/dp/B000RZWJ1Q/ref=pd_bbs_sr_1/002-6267110-4671248?ie=UTF8&s=hpc&qid=1194141182&sr=8-1

    By the way, I just went to a shoe store today, and it showed that my foot was about 11.2 size men, which was a surprise, until tonight when I thought about the brace I ordered. =0

    • ANSWER:
      It does matter somewhat, I know from experience if it is too tight it will cut into your skin and cut off your blood circulation. That is not a good thing. I think that your brace will work alright for it is only one size too small. If it was more than that I would say it would not work as well.

  35. QUESTION:
    Will Knee support/braces and basketball high top shoes than 3/4 ones help reduce pain when playing basketball?
    Hi, Im 12 years old (2009) and i like to play basketball,but im overweight, height – 147cm weight – 63kg (138lbs) and im starting to go on a diet, but when i play basketball (fav sports) my knee always hurts after playing (somewhere at the back and front, and sometimes it hurts somewhere above the ankle) and im using And1 basketball shoes (3/4 basketball shoes)

    I will get a new basketball shoes, a high top one (not 3/4 but a full one) and will a high top (full) basketball shoes help and will buying a knee support/braces help too?

    And also, if i get a basketball shoes, im thinking of getting a Nike basketball shoes or maybe Converse basketball shoes, any other brand recommendation or which is not a good basketball shoes for overweight people?

    btw, what i meant by (full) means a high top basketball covering my whole ankle.

    Thanks :D
    ohh yeah btw my foot is also quiete flat due to my overweight..
    btw, how do i check for bad arch support? i will know it when i try it right?

    • ANSWER:
      im not sure if it will reduce the pain. I know it hurts because i recently had knee pains. Wearing the knee support will help a little bit but im not sure if it will remarkably heal the pain. The same with braces. check the shoes your wearing though. Shoes with bad arch support mess with some tendons in the back of your foot which are directly connected to your knees so check out your shoes

  36. QUESTION:
    Question about ankle braces.?
    Ok i’m thinking bout getting some ankle braces this year for basketball season, so i’m wondering can you move around easily wearing them? Are they comfortable? And can you wear them with high top basketball shoes.

    I’m planning to buy the braces from McDavid. Take a look and see if the braces are good or not.

    http://www.eastbay.com/catalog/productdetail/model_nbr–609/sku–1990/cm–GLOBAL%20SEARCH%3A%20KEYWORD%20SEARCH/

    these are the ones im actually getting the one above is a wrong link

    http://www.mcdavidusa.com/store/item.asp?DEPARTMENT_ID=728&ITEM_ID=55

    I don’t have any ankle problems, I’m planning to wear them to help prevent rolling my ankle because last year there were a few occassions during games where I jumped and landed on other players feet.

    • ANSWER:
      you shouldn’t wear ankle braces if you don’t have problems.

      ankle braces are either light and don’t bother you but are unstable, or are sturdy and supportive but are annoying and limit your motion.

      i’ve worn ankle braces before and i don’t have any ankle problems. it wasn’t the best experience. you should just wear high top basketball shoes. those protect you prettywell.

  37. QUESTION:
    Are ankle braces bad for your knees?
    I play basketball and sprained my ankle really bad about a month ago. So i decided to buy 2 ankle braces to avoid rolling my ankles again in the future however my friend told me it puts more stress on knees and could lead to knee problems in future. Is this true?

    • ANSWER:
      Hi Taylor,

      It’s probably not what you want to hear, but I’ve also heard the same thing, and have researched it pretty extensively. The ankle allows for extra movement, that takes stress off of your knees. If you make it harder for your ankle to move naturally, you can end up doing long-term damage to your knee, since it does its best to adapt, and compensate.

      Although, I don’t believe that ankle braces are all bad. They do serve a purpose, but I feel like it they should only be worn for a short amount of time, to get you through when your ankle is the weakest..

      My overall suggestion is to either get in to see a physical therapist, or start an at-home rehab program (which is just as effectively, plus way cheaper..), which will help heal and re-strengthen your ankle, so you’re not prone to re-injurying it in the future.

      All the best, and good luck with basketball this year!

  38. QUESTION:
    Should I wear an ankle brace if my ankle hurts during basketball?
    I am a basketball fanatic and I live to play. The problem is that after a certain amount of time of playing, my right ankle starts to KILL me. So bad that i might have to sit for the rest of the night. I’ve had a history of injuries on my right ankle. About 2 years ago I fractured my ankle and had to go to rehab for about a month or two. When I returned to playing I’ve sprained it a total of 3 times to this day. So my question is, Should I wear a brace?, I don’t mind adapting, and will it reduce the pain I feel?

    • ANSWER:
      Yes you definitely should!! The short term benefit of playing without a brace does not nearly equal the long term consequence of not wearing one. You do not want to make the injury even worse than it is. If you live basketball, you should definitely take it slow and wear that brace so you don’t jeopardize your future as a player.

      Good Luck and Feel Better!

  39. QUESTION:
    Which ankle brace is better?
    Is the McDavid Ultralite Ankle Brace w/ Straps or the adidas adiZero Speedwrap Ankle Brace (Derrick Rose’s ankle braces) better? I plan on wearing the braces on both ankles for basketball and maybe volleyball.
    They’re both the same price. I also read some reviews on them and they say the McDavids aren’t that durable but I’m still not sure. The braces also need to be able to fit in my shoe and need to be comfortable and offer support.

    • ANSWER:
      Try these sites

      Amazon

      Braceshop.com

      Dme-direct.com

      Painreliever.com

      Good luck

  40. QUESTION:
    what kind of ankle brace should i get for basketball?
    sprained my ankle and have to get an ankle brace

    • ANSWER:
      hello there
      ive been playing basketball for 7 yrz and used an ankle brace just its called baurfiendBauerfeind MalleoLoc Ankle Brace
      it works like a beast so use it :)

  41. QUESTION:
    i have weak ankles but i don’t wanna wear ankle braces.?
    okay so like i have sprained my right ankle a total of 8 times and my left like twice. i play softball and basketball. i wore braces last year for basketball but i hate how they make it so you can turn as sharp. i used active ankle. so do you think if i didn’t wear this this year i would sprain them again? i really wanna have my senior year without them but every year i sprain them. in softball i was fine this last year even though i sprained really bad in basketball. i didnt use braces for softball and never got hurt… what do you think?
    i have used tape and its okay, but high tops never helped pervent me from spraining

    • ANSWER:

  42. QUESTION:
    do you wear ankle braces in practice or in games or both .?
    i play basketball and i see many athletes wear ankle braces and i heard ankle braces support your ankles but also weaken them . but it decreases the chances of having a bad sprain compared to not having one on. i sprained ankle does it make it for me to wear them. and do you wear them in practice or games . or either in both . does it also stop ankles from hurting ?

    • ANSWER:
      If you’ve sprained your ankle before you should wear a brace in games since games are a lot less controlled than practice. As for practice, that’s up to you, if you feel really comfortable and are worried about weakening the ankle you can try without them, but I’d say wear the brace for practices as well and then start doing physical therapy/strengthening excercises to make up for it everytime you wear the brace.

  43. QUESTION:
    will i have future problems if i still play basketball with my ankle mildly sprained?
    I twisted my ankle playing basketball last week, and put ice on it for the next three days. after the next three days, i could walk on it normaly but still felt some discomfort. The only thing is that im the best player on my basketball team, and we have practices and games almost every day. ive played on it with an ankle brace for 5 days already, but its still not 100% healed. there is still a little swelling, and i put ice on it every night. If i keep on playing basketball with ice at night, will it eventually get healed? Or what should i do?..help please.

    • ANSWER:
      My first question would be who is your coach and what are his qualifications?

      HE should be resting you, regardless if you are the best on the team or not. If he doesn’t, here is what you can look forward to:

      1. A weakened ankle with a tendency to sprain easily in the future.

      2. Potentially torn ligaments and tendons if you always sprain your ankles and can’t eventually tell a sprain from more serious damage because you “always walk it off”.

      3. Premature arthritis in the ankle even when you are in your 20′s. Think it’s a joke? Sometimes it will hurt so much you hate getting on your feet.

      4. If you REALLY are stupid like I was you will end up needing a surgery to harvest a tendon from the back of your ankle, drill holes through perfectly good bones in yoru foot and attach it with screws to the top of the foot because you damaged the ankle too much. Google “Chrisman-Snook procedure” if you want the gory details.

      This coach should see that your ankles are taped before every practice and every game. This is the VERY LEAST he should be doing, not having you play with just an ankle brace (although it’s good you do at least that).

  44. QUESTION:
    Injured Ankle and Knee help?
    Because i play basketball, i often sprain my ankle from a bad step. Is it a good idea to wear an ankle brace when my ankle is recovering? I tried taping up my ankle last time i played and i ended up re-injuring my ankle. I know that wearing an ankle brace all the time is bad for your ankle and the muscles around it but is it ok only during practices/games. Also recently anytime i run on a hard surface for a while, my knee starts getting an aching pain (not shard pain at all). What could be the problem with my knee, and would it be bad to wear a knee brace during basketball practices too?

    • ANSWER:
      As soon as possible after an injury, such as a knee or ankle sprain, you can relieve pain and swelling and promote healing and flexibility with RICE-Rest, Ice, Compression, and Elevation.

  45. QUESTION:
    which one: basketball shoes or running shoes [with ankle brace]?
    i wore jordans for basketball last year and
    BIG MISTAKE
    they were so heavy i couldnt run as fast
    so this year, i’m thinking if i could get running shoes while using an ankle brace
    which one do you think?
    what kind of basketball shoes/running shoes/or ankle brace should i get?
    PS: nikes are prefered :]
    oh and i’m a girl ^_____^

    • ANSWER:
      i would go with nike shox. they are very light and easy on your feet. this is my second pair of them and i really like them. i have been playing for 14 years. and im a girl and they do have nike shox in girls also in many colors.

      any ankle braces would work i use lace ups though.

      and you definatly dont want to go with running shoes for basketball because they arent designed that way. you want high tops to protect your ankles and flat bottoms for support.

  46. QUESTION:
    How do I fix this ankle injury?
    I sprained my ankle playing basketball in October. I took some time off and did therapy n what not. I played the entire basketball season with some pain there though. I constantly stretched and did exercises for it but nothing helps. does anybody know what else I could do to get rid of it? cause i still wear an ankle brace to play but it gets annoying. Thank you

    • ANSWER:
      dog seaman

  47. QUESTION:
    What are figure 6 straps and figure 8 straps.?
    I am buying ankle braces for basketball and if these ankle braces are the same:

    1) http://www.sportsauthority.com/product/index.jsp?productId=524671&cp=694035&sr=1&origkw=ankle+braces&parentPage=family

    2) http://www.footlocker.com/catalog/productdetail/model–27291~1950/supercat–/cm–GLOBAL%20SEARCH%3A%20GENERAL%20SEARCH/mvpid–~0/

    They both look the same, but one says figure 6 straps and the other says figure 8 straps.

    Can you help me answer these questions? I am so confused on what to get.

    Are they the same?
    What are figure 6 straps and figure 8 straps?
    Which ones should I get?

    • ANSWER:
      It depends do you have any old ankle injuries or sprain your ankle a lot. Go with the 8 straps if your injury prone. 6 straps if you haven’t had many ankle injuries. I use the 8 straps due to my ankle injury and it works great.

  48. QUESTION:
    Do i need ankle braces……?
    do i need ankle braces even if i have high top basketball shoes?

    i always seem to twist my ankle so i always ice after a game, but would i be able to wear ankle braces with the high tops? would they fit into the shoe?

    also should i get one brace for one ankle or two braces for both ankles?

    Thanks!
    also where should i buy them?

    • ANSWER:
      I dont think you do….. i didnt and i was rarley injured
      maybe if you want to be extra safe :)

  49. QUESTION:
    Question for any body who plays or played basketball with a sprain ankle?
    here it goes……. about 3 weeks ago i severely sprain my ankle in a basketball game, i got it checked out so its not broken or fractured, and for the most part theres no more swelling and it feel good most of the time …………. but when i try to play basketball, it hurts again, i cant make any quick crossovers, that makes it hurt like hell, i can only run at like 70% speed, and most importantly i cant jump, i use to be able to dunk at eye level with the rim but i cant even touch it anymore………………. i know im suppose to rest it but is there any products like a aircast, or ankle brace i can use to play and have it not hurt, or are there pills or cream i can uses that are not illegal? because college and nba players play normal on sprains so i figure there has to be a way
    yes i wrap it in a ace bandage but that doesnt work

    when you where this brace do you play normal like if it wasnt sprain??? and what store would sell it or would i have to order online

    • ANSWER:
      dont do it

  50. QUESTION:
    Another basketball shoe question [ankle support]?
    It it an okay idea to use a shoe like this:

    http://www.6pm.com/n/p/p/7367868/c/122715.html

    Which is good for traction and more of a running shoe..
    WHILE wearing/using an ace ankle brace such as:

    http://www.lastrap.co.uk/newimages/ankle.jpg

    http://naskygoldfinger.com/images/1%20Swede-O-Ankle-Lok-White,-gr.gif

    (or something similar)

    -IN BASKETBALL-
    Because o would have my speed and ankle support taken care of?
    Yes, i’ve tried nike high-tops and they’re uncomfortable on my ankle and tend to slow me down..
    Speed is my greatest asset.

    So:
    A running shoe w/ traction while weraing an ankle brace (possibly lace up) good or bad idea?
    the shoes are OBVIOUSLY –NOT– used for basketball technically. I even pointed it out that people think they’re more of a running shoe. I even pointed out i WOULD go this way and not sue high-tops because of the lack of comfort.

    • ANSWER:
      it’s not a bad idea, but lightweight high- mid-tops will give you the best support. also i want to recommend an ankle brace. it is made by bioskin and i own it and it is amazing, i have never had an ankle injury while wearing it. http://www.trilokanklebrace.com/


Ankle Braces

What causes ankle arthritis? It can occur when the joint that connects the ankle bone to the shin bone gets worn down. Arthritis can cause pain and swelling around the ankle joint.

There can be several causes for the condition. The most common reason that people develop arthritis is due to a previous injury. For example, if you have sprained, dislocated, or fractured your ankle in the past you may have damaged the cartilage in it. A damaged cartilage can lead to arthritis.

If your injured ankle did not get the proper blood flow while it was healing, your bone may have been damaged. This can also cause arthritis. Infection can cause joint damage, and sometimes your genetic makeup can also cause you to develop the condition.

Too much weight on the joints can cause the joints to wear out more quickly. You are more likely to develop arthritis if you are overweight.

How do you know if you have ankle arthritis? Pain and swelling around the ankle joint is common. The level and duration of the pain varies from person to person. To be sure you have this condition you would really need to undergo a thorough examination from a medical professional.

There are 3 types of arthritis: Osteoartritis, Rheumatoid and Post-Traumatic Arthritis. Osteoarthritis is the most common and occurs from general wear and tear over the years. It is common in people after they have reached middle age. When you have pain from arthritis, ankle braces for ankle arthritis may help.

How can ankle braces for ankle arthritis help? One way to treat your pain is to use a brace. You can choose from several types and styles of braces. Some of the best are: the Swede-O Thermoskin AFG Stabilizer, the Bioskin TriLok Foot & Ankle Control System, and the Dr. Bakst Magnetic Ankle Support.

Each of these braces helps to stabilize the ankle, reduce pain, and improve joint mobility. The best ankle brace for ankle arthritis may be the Swede-O thermoskin AFG Stabilizer. It is ideal for the treatment of arthritis because its heat therapy increases blood circulation and helps lessen your pain.

There are many braces for ankle arthritis to choose from, but the Swede-O Thermoskin is made to target arthritis pain. The Dr. Bakst Magnetic Support is .75. The Bioskin TriLok Foot and Ankle Control System is .95.

The Swede-O Thermoskin AFG Stabilizer is one of the least expensive braces for ankle arthritis at only .95. For arthritis pain, this brace may be the best value for your money.

The prices (above) have been referenced from Braceshop.com.

Frequently Asked Questions

  1. QUESTION:
    Ankle Braces?
    Hey, Im going to a basketball camp and I have one ankle brace already, but I want to take another just in case. I really dont feel like buying another one, and my friend said he would let me use his. I was wondering if it is ok to wear two different kinds of ankle braces or if wearing two different kinds that it would mess up my feet or something. Thanks.

    • ANSWER:
      I think you are right. Using two different kinds will stress your ankles in slightly different ways. I would buy a matching one or not wear any at all.

  2. QUESTION:
    Ankle braces?
    Can you wear ankle braces during sports? I’m in taekwondo, and I have practice on Thursday and I think I hurt my ankle, so I might buy an ankle brace.

    Is it okay to wear them during sports ( martial arts ) ?

    • ANSWER:
      yup.
      i play soccer, i dance and i do gymnastics… as well as various water sports.
      i’ve worn ankle braces and knee braces. it’s totally okay.
      best of luck to you!
      :)

  3. QUESTION:
    Where can I get good ankle braces for volleyball?
    I need to get ankle braces but I don’t want to spend too much money. Any ideas on where I can buy 2 good ankle braces for not too much?

    • ANSWER:
      You can buy ankle braces for cheap from http://www.amazon.com/gp/search?ie=UTF8&keywords=ankle%20brace&tag=new-deals-20&index=blended&linkCode=ur2&camp=1789&creative=9325

  4. QUESTION:
    At what age should you start to wear ankle braces?
    I see a couple of girls from my team but a lot of others at my club who wear ankle braces, but i dont wearing them yet. When do most people start to wear ankle braces??

    • ANSWER:
      I think ankle braces are overused. Their overuse is resulting in MORE ankle injuries, not fewer, because players believe the braces will do the work that they should be doing themselves in terms of generating ankle stability.

      I would not wear an ankle brace, or recommend that one of my players wear one, unless there was a recent ankle injury. To prevent ankle injuries, I do a lot of stability work in the gym, and I make my teams do similar exercises at practices.

      These exercises include one-legged squats, one-legged dead lifts, and one-legged calf raises. Also similar exercises on unstable surfaces such as a wobble board. I start those with the player standing on both feet and then progress to one-footed work.

      Making your ankle stronger will prevent more injuries than wearing a brace, which will actually weaken you. If you have never had an ankle injury, you ought to be doing this preventive work — and if you have had one, you should do some ankle strengthening work daily.

      That said, the one exception I make is when I run open gyms. There are so many … umm, shall we say, less skilled players there that sometimes they cause injuries to others because they haven’t learned the proper footwork and techniques yet. In that case, I will allow ankle braces for prevention/protection.

  5. QUESTION:
    What kind of ankle braces will I need for basketball?
    My coach said we need ankle braces for basketball. What kind? Please give a link. Do I need just one or two? I can’t ask her right now because I’m home obviously and we have a game tomorrow.

    • ANSWER:
      I have a bad left ankle so I use one on my left ankle. I have tried using one on each foot but it is uncomfortable and I think it makes it easier for you to get hurt. I got mine from Walmart and they have a plastic like shell that goes on the side of your foot that prevents your ankle from being twisted. It also is held in place with a strap that sticks together and also has laces in front to tie and thighten it on. It goes on before you put on your shoe and really gives a bad ankle some confidence to go all out. Hope that helped you out some.

  6. QUESTION:
    Is wearing ankle braces for basketball the same thing as wearing about 4 or 5 pair of socks?
    I play basketball all the time, and when I play in games or practice I wear ankle braces. I want to stop wearing the ankle braces because I don’t think I can cut as good or jump as high. I want to know is wearing like 4 or 5 pairs of socks, the same thing as wearing ankle braces? Will I still sprain my ankle? Thanks

    • ANSWER:
      Nowhere’s near the same. 10 pair of socks wouldn’t protect your ankle. Just make your feet sweaty.

  7. QUESTION:
    Are active ankle braces good for rugby players to wear?
    about 7 months ago, I tore all the ligaments in my ankle while running during football practice… i recently went back to the hospital for x-rays and there’s a bone spur and doctors reccomended that I wear an active ankle brace for rugby. but I don’t know whether I should buy the active ankle brace or one of the lace up braces and tape.

    • ANSWER:
      Active Ankle braces are not good. I would recommend a lace up brace either the ASO ankle brace or a similar one. I am 19 and have a really bad ankle and use the ASO brace for soccer and tennis. The Active Ankle is too restrictive and bulky. Hit me up on AIM for any other advice DunkinDunn.

  8. QUESTION:
    Is it normal for my feet to hurt during using ankle braces?
    Today was the first time I ever used ankle braces. My feet where hurting during the time of my practice. Did they hurt because iam not used to using ankle braces or did I have them to tight? And will they eventually stop hurting my feet as I use them more?

    • ANSWER:
      Always check things out with a trained fitness advisor but……

      It depends how your foot hurt? I’d expect your ankles to hurt most if the braces were on too tight.

      I think it’s normal to hold the feet in an unusal way untill we get used to ankle braces, try them a little loose next time, also wear them for half an hour when sitting down, so you get used to the feel of them.

      Good Luck

  9. QUESTION:
    How do you clean ankle braces?
    I play basketball and wear McDavid ankle braces. Now they’re really starting to smell but I don’t know how to clean them. Any suggestions?

    • ANSWER:
      i clean it with a towel.

  10. QUESTION:
    Where do you wear your kneepads when you wear ankle braces?
    I usually wear mine a little bit down over the ankle braces when I’m not playing and have my kneepads down. What do you all do?

    • ANSWER:
      when im not palying i just pull them down to the top of the ankle braces

  11. QUESTION:
    Where can i find Mizuno knee pads and Ankle Braces for Volleyball?
    I am currently trying to find Mizuno knee pads. I know that there are some stores that carry them, but im specifically trying to find the Lr6 knee pad, not the vs-1 or T10. I’ve tried places like Academy, Dick’s Sporting Goods, etc. And for the ankle braces, I have only 1 ankle brace from CVS, but it’s not for volleyball. Im also trying to find Mizuno ankle braces as well. Can i also get some websites that carry these? Thanks.

    • ANSWER:
      Eastbay.com. It’s great. For alot of stuff. If you play club then some clubs will subscribe you to their magazine… but if you don’t play club, their website is still there, you just don’t get some of the discounts. Good luck. And for your ankle braces I don’t know what brand you got but i suggest active ankle- they are at eastbay too. :D

  12. QUESTION:
    Can low-top football cleats with ankle braces be worn linebacker and guard?
    I am Starting at Linebacker and Guard next football season, I would like to know if low-tops with ankle braces are okay to be worn, I know of the consequence but need some opinions.

    • ANSWER:
      I would assume so unless you have ankle problems. Good luck.

  13. QUESTION:
    Cross training shoes with ankle braces or basketball shoes, which is better for ankle support?
    Which do you think would be better for ankle support playing basketball. I rolled my ankle really bad once (though, I was wearing tennis shoes at the time) but I never want it to happen again. It took me out of basketball and running for a year. Which do you think is better for ankle support when playing basketball, cross training shoes + ankle braces, or basketball shoes?

    • ANSWER:
      For basketball, you’re better off with high tops. But be careful because when your ankles don’t give then your knees will. That’s why a lot of the new bball shoes are lower cut so that players save their knees but give up a little more with the ankles.

  14. QUESTION:
    Does anyone know a retail store where I can buy velcro straps for ankle braces?
    I am wearing the ankle braces for basketball, and I need the velcro straps so the strings from the ankle braces don’t bounce up and down when I run.

    • ANSWER:
      Can you not use the same ones you can get from craft stores like JoAnn and Hancock?

  15. QUESTION:
    Which is the best choice for ankle braces?
    I’m recovering from a sprained ankle I had in a football game and I’m cleared now. My concern is now that I need ankle braces not just for the rest of the football season, but for other sports I participate in.

    • ANSWER:
      hon HONESTLY!!! the BEST bracing you can do to these ankles is exercise them;; so, if you went through ANY PT for them, KEEP UP!!! if not, contact your doc for a PT referral, even ONE visit to get you into the exercises you are suppose to do for the specific sprain that you’ve occured;; the ankle brace will only make you more prone to injury;; & IF you are in a sport, you should be bringing this up to your doc…IF he is half concerned about you not re-injuring, he SHOULD be setting you up for rehab..just ask; the exercises will help you to regain support to that ankle a million times better than ANY brace…but, ya gotta keep up with them….good luck!! but truly, your muscles, ligaments & tendons will do the job, if they are trained after injury….

  16. QUESTION:
    I play basketball all the time. I wear ankle braces but I think I’m faster without them. What sould I do?
    I play basketball all day. I wear ankle braces because I do not want to hurt my ankles, but without them on I think I play better. Should I just wear 3 or 4 pairs of socks or are ankle braces the way to go?

    • ANSWER:
      Take em off you don’t need em

  17. QUESTION:
    Do I need to wear ankle braces if I haven’t had any really serious ankle injuries?
    I play basketball and have had no serious ankle injuries, but lately when I’m running it will roll over and sometimes it feels week. Should I be wearing ankle braces or should I just wait till I actually have an injury that will require me to wear them.

    • ANSWER:
      I don’t think it would hurt..any extra support is not a bad idea.

      +

  18. QUESTION:
    anybody have any ankle braces for girls volleyball that they arent using?
    i broke my old pair of ankle braces for volleyball :( anyone have some that are willing to give to me?

    • ANSWER:
      Sorry, no :(
      I need mine
      Try a sporting goods store

  19. QUESTION:
    What are the best ankle braces for a softball player?
    I play softball everyday and i have 4-8 games a weekend, and my ankles are always bothering me. I had lace up braces that seemed to work, but one of the ripped so i’m interested and finding new better ones.

    • ANSWER:
      heres a distributor of all kinds of bracelets………….

  20. QUESTION:
    Why exactly do a lot of volleyball players wear ankle braces during games?
    I’m an amateur volleyball player, and I have a lot of ankle problems. Should I buy the braces? Why do players with perfectly fine ankles wear them? Just wondering. (:

    • ANSWER:
      It’s so that they have more support on there ankles (of course). Sometimes when you jump you can land funny and hurt your ankle or you could twist it a bit while running. I use ankle braces (I actually have ankle problems) I do infact reccomend that if your problems are somewhat serious that you should use them so that you don’t do anything to serious to them

  21. QUESTION:
    Where can I find aso ankle braces for less?
    I’m a tennis player looking for a great price on ASO ankle braces. Where have people gone for a good deal?

    • ANSWER:
      Wal Mart

  22. QUESTION:
    Looking for military issue Parachutist ankle braces that go on inside of boot.?
    My friend is looking for Parachutist ankle braces that are military issued and go inside the boot. Having problems finding where one can buy a pair of these, any help?

    • ANSWER:
      They have ones that go outside the boot, but to the best of my knowledge there are no ankle braces that go inside the boot that are designed for parachutists. The ones they do have are complete garbage and cause more knee injuries than the number of ankle injuries they prevent, it’s why no one uses them.

  23. QUESTION:
    Should I get ankle braces for volleyball?
    I am a middle hitter. I swear to god that I have super weak ankles, it’s ridiculous. Even when I’m just running or walking during practice/game, I roll them. I think I walk retarded and when I come down from hitting the ball, I land super hard and of course roll my ankle(s) and fall down because it hurts that bad. This has always bothered me but lately it’s been getting worse and I don’t want to kill my self?! Should I get braces or see a doctor?

    • ANSWER:
      Yes, I recommend the Active Ankle T1. Make sure you buy two. It may cost you , but they really prevent ankle injuries.

  24. QUESTION:
    how to prevent blisters from ankle braces?
    well I am going to get an ankle brace for this soccer season because I have a weak right ankle, and my mom thought it would be best to get it because school (JV or Varsity) season is always tough.

    but I’ve heard ankle braces cause blisters, which is absolutely the last thing I want. what are some ways to prevent the blisters?

    • ANSWER:
      Pre-wrap. It’s meant to go under athletic tape so it doesn’t pull off hair, but its thin enough that it wouldn’t affect the fit of the brace, yet provide padding from it digging into your skin. You could also use precautionary band-aids!

  25. QUESTION:
    What kind of ankle braces & volleyball shoes should I get?!?
    Ok I play volleyball & I’ve sprained BOTH my ankles the past 2weeks with my ankle braces ON! I think it’s time for me to get new shoes & ankle braces. Any websites would be helpful too.

    THANKS!

    • ANSWER:
      ankle braces: active ankle (http://www.midwestvolleyball.com/store/store.php?crn=2671&rn=2529&action=show_detail)

      shoes: mizuno (http://www.midwestvolleyball.com/store/store.php?crn=2595&rn=1795&action=show_detail)

      i play with both of these and have never had an ankle sprain yet.

  26. QUESTION:
    Why does Derrick Rose wear knee pads and ankle braces?
    He never wore either in high school or college but I did hear that he has something wrong with his knees like tendonitis. I’m wondering if adidas is just using him to market their ankle braces and knee pads, but I don’t know.

    • ANSWER:
      The NBA season is much more rigorous than high school or college seasons. They play over 80 games and the players in the NBA have to find ways to stay healthy. Rose has a better chance of staying healthy by wearing braces so he wears them.

  27. QUESTION:
    Do ankle braces make your ankles weaker?
    I play basketball, and i havent had many ankle injuries in the past, and i was wondering if wearing ankle braces make your ankles weaker? im just want to wear them to prevent injuries and to stabilize.

    • ANSWER:

  28. QUESTION:
    Why cant i find the RED derrick rose ankle braces for basketball?
    i looked everywhere on the internet for these ankle braces and i cant even find it. It came out with the ts cut creator shoes
    the only picture i have of it is right at the link below.

    http://www.adidas.com/basketball/com/newsarticle/derrick-rose-launches-his-ts-cut-creator/

    The series were like released in Sept 2010 why aren’t they anywhere? that’s what i dont understand.

    • ANSWER:
      the maker found a small amount of lead in them and they had to be cut short.

  29. QUESTION:
    Is it a good idea to sear ankle braces to play basketball even if you have good ankle?
    I know the draw backs are that it makes you slower……so to what degree does it make you slower and restricts you athletic ability? like if you’re guard, would it make it so that you move like a forward?

    I’m thinking of buying the McDavid 195 Ultralight Ankle Brace

    • ANSWER:

  30. QUESTION:
    Is it true that ankle braces make your ankles weak?
    Can you use an ankle brace during sprain injuries and after, does it make the ankle weak?

    • ANSWER:
      JJ, quite the opposite. A good ankle brace will keep the ankle’s tendons and ligaments from stretching too far during activity while it heals. When I started working out, I needed braces on both ankles. One got strong pretty quickly, and after almost a year, the other got strong, too, probably because the brace(s) didn’t let me so much as strain it even a little. I haven’t needed a brace on either one since.

  31. QUESTION:
    what are the best ankle braces for volleyball players?
    i need ankle braces and a knee brace, whats the best kind to get?

    • ANSWER:
      The ankle braces need to be the ones that support the left and right side of your ankles. Not the ones that are like tarps and tie up. The ones you need to get velcro in a few spots and wont allow your ankles to move too much to the left or right. They run 30-50 per brace, but are a huge payoff if you plan to play awhile. One badly rolled ankle could ruin you. On the knee brace, it really depends on your problem. If its not that severe, a cheap one should do it, however if you have a really bad knee, you may need a higher quality one. Consult your coach or doctor.

  32. QUESTION:
    Can I wear ankle braces when I play roller hockey?
    Last night was my first roller hockey game. I have never played roller hockey before. During the ice hockey season, I tried to tape my ankles, but I could not skate very well. Last night during the game, about half way through the first period, my right foot leaned so far in, that my boot would scrape on the floor, and I would fall down.

    I have really weak ankles, due to injuries from playing basketball in high school. Can I wear my braces, and still be able to skate okay? Thanks.

    • ANSWER:
      If you have weak ankles, maybe you better tape them up pretty good. You wouldn’t want to hurt yourself. You will just have to get use to skating with them taped up. Also, make sure your skates are laced up pretty good too. That has a lot to do with the support of your ankles.

  33. QUESTION:
    are ankle braces good for skateboarding?
    i sprained my right ankle like twice today and i wanted to know,
    would an ankle brace help me to skateboard tomorrow?

    • ANSWER:
      yes, wear a brace. But you’ll need to wear it for about a week if you don’t want serious damage. At least take tomorrow off, or it’ll get worse.

  34. QUESTION:
    Should ankle braces rub your feet and give you a blister the firt few times you wear them?
    I have some ankle braces and they gave me little blisters and hurt the first time i wore them. Is that normal and when is it gunna stop? thanks! :)

    • ANSWER:

  35. QUESTION:
    Please share your opinions on Bauerfeind Malleoloc ankle braces for volleyball.?
    I currently wear a pair of mizuno ankle braces and they have started to fall apart. Those of you with personal expirience with the Malleolocs please share your opinions please on them. Thanks!

    • ANSWER:
      The Bauerfiend Malleoloc ankle braces are pretty good; you can even get them to mold into the shape of your ankle for additional comfort. It also does not take much time to put them on. However, these ankle braces are quite expensive. They are around each. Overall, the Bauerfiend Malleoloc ankle braces are very well made and I would definitely recommend them.

  36. QUESTION:
    Am i ready to let go of my ankle braces?
    i have been playing basketball for 8 years. Last year, I was having ankle injuries almost every month. ever since that, i have been wearing ankle braces on both feet. They may be protecting my ankles, but they are also ruining my performance. Its keeping me from jumping higher and running faster.
    So am I ready to play Basketball without my ankle braces? or will I roll my ankles once i take them off?

    • ANSWER:
      My recomendation would be to ease out of them, maybe not wearing them during practice then gradually not wearing them for the entire game to finally not wearing them at all. If you don’t feel comfortable getting rid of them, try wrapping your ankles in ace bandages or taping them instead, this should restrict movement less. Do not just stop using your braces as you will nearly immediately injure your ankle. When you wear braces consistently, your body will become relient on them after you truly don’t need them anymore, and you will need them again. Hope this helps!

  37. QUESTION:
    how long does it take to get used to ankle braces?
    i’m getting ankle braces about 10 days before middle school volleyball tryouts. if i practice in them for those 10 days, will i be used to them in time for volleyball tryouts?

    • ANSWER:
      It depends on how consistent you are with wearing them. Much like getting acclimated to new things, it’ll take repetitiveness and consistency for you to get used to anything. So, in the end, you can’t really put a time frame on this as:

      1 – It depends on your level of consistency in wearing them
      2 – It depends on how quickly your body can adjust

      If you wear them enough and constantly when playing, you (should) adjust in no time.

  38. QUESTION:
    Are there lots of professional football (soccer) players that always play in ankle braces?
    Meaning they play in ankle braces even when not in ankle rehab? Could you name a few of these players?

    • ANSWER:
      I don’t know any players who play with an ankle brace. If a player is injured he doesn’t play. If a player needs an ankle brace or a knee brace to play, his career is over.

  39. QUESTION:
    How do you put on McDavid ankle braces?
    How do you put on mcdavid ankle braces. The ones with laces and velcro

    • ANSWER:
      What up Harry,

      You just need to untie the laces loose enough so you can stick your foot/ankle in there (over your socks) and you then tighten up the laces (you basically want to make sure that it tightly secures your ankle) and then you just put the velcro flap over.

      It takes a little while to get used to- but you can get used to it. i am playing on two bad ankles so i wear them often – although every now and again i do admit that i choose to not play with it. It just depends on how sore my ankle is.

      Nickster

  40. QUESTION:
    how do i convince my dad to get me ankle braces?
    i want to get Active Ankles braces but my dad doesnt see why i should get them. i know that it helps prevent injury but what else can i say so that he’ll change his mind about getting me some?
    and im a left or a setter.

    • ANSWER:
      Ankle braces provide extra support which will help in your jumping and moving around. It’s like what a high top is to basketball players. It helps you out and although you might not notice it, there’s a difference.

      Ankle injuries are the most common injuries and once you get a sprain or something similar, your chances of getting it again are increased by 70%. Those braces will help you and give you the support to save you from seriously hurting yourself. Take me for example, I hurt myself in volleyball, sprained my ankle, and am now wearing a brace on my foot 24/7 for 6 months because I didn’t take extra safety measures. So now, I have to go through misery of not playing sports for a while, then keeping the brace on while I do sports and any other activity, and have a weird tan line high up on my ankle because I didn’t use the braces in the first place.

      Braces are becoming more popular to wear now as an extra safety measure and because then there are some like me condemned to it forever. It’s like knee pads, they are also not required (believe it or not) but everyone uses them to protect their knees. So there really isn’t a big difference is there? And you could say that you’ll pay at least half the money for them if not all. Show your dad you really want the braces and your serious about keeping yourself safe and supporting your body (ankles carry all of your bodies weight after all)

  41. QUESTION:
    What’s better, ankle braces or ankle taping?
    I broke my ankle earlier this year, and I’m getting ready to play lacrosse this coming spring. I’ve never really used tape or braces, but I’m going to start now.

    • ANSWER:

  42. QUESTION:
    What kind of ankle braces should i get for volleyball?
    My coach recommended that our team gets “Active Ankle”. They’re basically these ankle braces that prevent injury from your ankles. I don’t know which one to get: Rigid or Lace-up http://www.activeankle.com/products/rigid-vs-lace-up . If rigid, which one should I get. And if lace-up, which one? I am an outside hitter. Thanks!!:)

    • ANSWER:
      I use the white rigid T2′s. I’m an outside hitter and sometimes a middle. Work great for me. The lace-ups are tooo complicated!(:

  43. QUESTION:
    Are there any good ankle braces for volleyball?
    I want to buy ankle braces for my ankles but I don’t want to spend too much $$ are there any good priced ones that are worth the $$??

    • ANSWER:
      Active Ankle T2 is about at Chicks Sports, and they are offering a ” off ” coupon.
      You will need two of those if you are seriously considering of protecting your ankles. T2 is really light, and flexible, with most protection and soft contact. It lasts much longer than the one provided by my doctor.

      Hope is within your budget.

  44. QUESTION:
    What kind of volleyball ankle braces and kneepads should i get?
    I am going to play for a club that requires ankle races and i dont know what kind to get. i was also wondering if they affect the way your shoes fit. also my knee pads are too small and i dont no what is the best to get. need help FAST!!

    • ANSWER:
      ankle braces: deffffs get active ankles. i reaaally like the volt: http://activeankle.com/products/rigid-vs-lace-up?page=shop.product_details&flypage=flypage-activeankle.tpl&product_id=3&category_id=1
      but the T2 are super nice toooo: http://activeankle.com/products/rigid-vs-lace-up?page=shop.product_details&flypage=flypage-activeankle.tpl&product_id=2&category_id=1

      for kneepads. dont.get.bubble.kneepads. they are terrible. not only are they really bad, but they will make you look like you dont know what your doing. i think mizuno kneepads are the best. but asics are really good tooooo.

      and dont worrry. you can fit the bottom part of your ankle brace either under the little layer of padding or whatever in the bottom of your shoe. or on the top. whichever feels more comfortable to you. i like mine under the best. they will take a little while to get used to. but after like a week they will be fine.

  45. QUESTION:
    What are the best knee and ankle braces?
    I have knee and ankle pain and I am wondering what the best stability braces are but I still want some decent mobility in them because i play sports

    Thanks

    • ANSWER:
      I use the Hely and Weber brand. They have an ankle brace the Webly Zap that really locks in the ankle. I would highly recommend the Zap.

      Be sure to look online for the best prices.

      Good luck.

  46. QUESTION:
    would i be able to wear ankle braces with ice skates?
    im learning how to ice skate but i have weak ankles…..would i be able to wear my hard ankle braces with my skates?

    • ANSWER:
      Having “weak ankles” is the worst excuse people give me as to why they don’t want to skate. Unless you are a dancer or gymnast, everyone has weak ankles when they start. Ice skating builds up ankle muscles. I started skating while going to physical therapy for a torn ligament in my left ankle. My therapist was thrilled.

      Wearing a brace inside of a skate can be dangerous because braces do not allow you to bend properly. Make sure you get a pair of skates that fit well. If you rent skates, you’ll want a pair that fits snug like a glove. Typically this is going to be a size down from shoe size. It’s almost always better to get your own pair of skates. Always get your skates fitted by a professional skate tech. (Ask around at the rink to see who is recommended.)

  47. QUESTION:
    Should i get ankle braces for Volleyball?
    ok i am going into highschool this year and i am wondering if i should get ankle braces. i dont think i have weak ankles… i mean i have never broken/spraigned them before so what do you think?

    if so what kind should i get?

    • ANSWER:
      ive played for years w/o them but recently my teammate snappped her ankle. but i don’t want to spend money on them so i will continue to risk it

  48. QUESTION:
    can you wear active ankle braces for volleyball if you have or had tendinitis in your ankles?
    i have tendinitis in my left ankle and my doctor gave me a ankle brace that i used for the rest of the season. it didn’t help very well and i can feel the same pain again. and for my left ankle, i think i’m getting it in the ankle because it feels the same as it did when i had it before. thank you :)

    • ANSWER:
      Yes!
      For sure wear active ankle braces..I know from experience its painful to go without it just one time. It may not make anything feel better, But it wont let it get worse either.

  49. QUESTION:
    Do i need to get ankle braces for volleyball?
    everytime i work out, or run, or play volleyball, the sides of my ankles hurt. My mom says its because im growing, but i see a lot of girls with the ankle supports so i think i need them to make my ankles not hurt. Why are my ankles messed up? do i run on them wrong?

    • ANSWER:
      Ankle supports prevent your ankle from twisting in odd angles. They are basically used to prevent a girl or guy from injuring their ankle. In my opinion, ankle supports restraint me from making dives. It depends if you are comfortable with the limit its putting onto your ankle.
      First try on your friends, and see you if you feel comfortable wearing them. If you do, then go ahead and get them, but if you don’t, don’t waste your money getting them and forcing yourself to use them.
      If your injury is just temporary, just use sports tape to support it.
      Ankle injury is can be caused if your shoes aren’t right. They could be too small or tight on your ankles. If you don’t find there is any fault with your shoes, the best thing to do is visit a doctor and see what they say.
      If the injury really hurts, then tape it up and see a doctor immediately.

      Good luck! Have fun playing.

  50. QUESTION:
    Are ankle braces bad for your knees?
    I play basketball and sprained my ankle really bad about a month ago. So i decided to buy 2 ankle braces to avoid rolling my ankles again in the future however my friend told me it puts more stress on knees and could lead to knee problems in future. Is this true?

    • ANSWER:
      Hi Taylor,

      It’s probably not what you want to hear, but I’ve also heard the same thing, and have researched it pretty extensively. The ankle allows for extra movement, that takes stress off of your knees. If you make it harder for your ankle to move naturally, you can end up doing long-term damage to your knee, since it does its best to adapt, and compensate.

      Although, I don’t believe that ankle braces are all bad. They do serve a purpose, but I feel like it they should only be worn for a short amount of time, to get you through when your ankle is the weakest..

      My overall suggestion is to either get in to see a physical therapist, or start an at-home rehab program (which is just as effectively, plus way cheaper..), which will help heal and re-strengthen your ankle, so you’re not prone to re-injurying it in the future.

      All the best, and good luck with basketball this year!