Ankle issues

[Teabag]

ill take pictures on friday/saturday

[Sample]

This ankle issue has bothered me for ages. First stretch I get pain, second stretch I don't.

[Bun-bun]

so it turns out that i have bone spurs.

the doctor said that despite this i actually have very good range of motion.

there is nothing that can be done about it except surgery.

some things that i have found help to manage it are:

1. when landing precisions aim to land on the ball of the foot, the meatiest part. not right on the toes or front of the ball. i suspect this has to do with leverage. the further we land away from the ankle joint the large the force it needs to absorb and for some reason this tends to tweak it.

2. once again when landing precisions. Aim for stiffness in the ankle, As little dorsi flexion as possible. i suspect this maintains the gap in the ankle joint and stops the bone spur coming in contact with the lower bones.

3. With arm jumps the same rule with ankle stiffness. ALWAYS HAVE THEM STRONG, dont relax them, even if you are doing a sliding arm jump. the worst injury i have had to my ankle was when i expected to slide and my foot stuck to the wall. if you relax your ankles in anticipation of the slide then the day it sticks will probably hurt alot.

4. be really careful on the arm jumps at your limit. you are putting major force into the ankle and usually aren't fully focused on technique and more concerned with making the distance. The angles tend to change as well into something that has a higher likelihood of aggravating the problem. all you can really do is hope for the best, or just don't spend alot of time trying to do massive arm jumps, the choice is yours.

5. maintain range of motion. stretch etc. you can have them there and manage them so that they aren't as big an issue.

They will always come up from time to time when your concentration slips or just dumb luck.
Surgery is an option. i thin it was a 8 - 12 week recovery period. Plus you cannot really get it through the public system, you would have to pay it all yourself. uncertain of the costs. if i did it i would need both ankles >.<

wont be doing it just yet, will wait and see how i go over time

[Smo]

bone spurs for those who don't know

http://en.wikipedia.org/wiki/Bone_spurs

http://en.wikipedia.org/wiki/File:Bonespur.jpg

[Are-Gi]

3. With arm jumps the same rule with ankle stiffness. ALWAYS HAVE THEM STRONG, dont relax them, even if you are doing a sliding arm jump. the worst injury i have had to my ankle was when i expected to slide and my foot stuck to the wall. if you relax your ankles in anticipation of the slide then the day it sticks will probably hurt a lot.

(Forgot about this thread)

This is the exact thing that I'm recovering from at the moment. (Cat to Arm jump - expected feet to slide but they stuck and compressed the right ankle).

So did some research - And found it to be called a High Ankle Sprain or Syndesmosis Sprain.

See link below

http://www.physioroom.com/injuries/ankle_and_foot/high_ankle_sprain_full.php

It's taking its time to heal. It has been about a month now but almost there. Problem is now I only feel the pain in a compressed state, so I forget about it otherwise.
When it first happened I knew straight away it was more serious than what I'd felt before and stopped training.
The next day I could only walk. If I extended the foot out and put weight on the ball of the foot - I'd feel an ache in the syndesmosis.

Could yours be a combination - Syndesmosis Sprain and Spurs?

Where are the Spurs BTW?

[Bun-bun]

possibly, it may even be possible that the high ankjle sprain then caused the spurs to form.

suprs are at the front of the ankle

[Eskimo]

yeah, I've also have spurs on my left ankle, they were caused by a severe hyperflexion. Initially it was thought that tendon and ligament thickening were the cause of the pain as i have a significantly thickened Achilles. The Calf stretch and the other stretch metioned earlier both caused pain. I rested my ankle for several months after this until the swelling of the ligaments and tendons disappeared.

however my ankle was still very easy to tweak and had limited range of motion forward with pain doing the calf stretch. Went to physio and they started the stretch that Slicelikeaninja mentioned, where the physio would force the joint to move through its range of motion properly. This was a good quick fix and increased my range of motion quickly, but hit a wall and did not fix the problem entirely.

it has now been a year and a half since i did it and still have problems. Physio had said that surgery is an option, though i would prefer not to only to opt for it if I cant live with the impingement.

still looking for a treatment, thought id give my story, might give some more insight into to overall picture of ankle and shiz

[Eliot]

I have a question about a slightly different ankle issue (didn't see the point in makeing a new thread).

When I run I experience medial ankle pain here, above the arches. It isn't sharp...nor dull...but a (un)happy medium. It takes about a km to kick in and lasts on and off for the whole run (not unbearably) and it generally is alleviated by heel striking (but fuck that, it causes more problems than it fixes).



I did a bunch of research to no avail, the closet thing I found was tibialis posterior tendinopathy but the pain i experience causes no problems at any other time other than running distance.

I'm not sure what to do about it, I've been stretching out my shins a lot, but as the pain goes away as soon as I stop running I can't feel what works and what doesn't.

Has anyone else experienced this sort of pain?

hopefully will see the physio soon.

[Bun-bun]

could be your shoes?

[Smo]

+1 chipster.

eliot, i have found that any shoes with really thick soles will make my knees and shins hurt after long enough, even if i'm not training in them. dunno if you're wearing thick soled shoes, but if so have a crack at training in thinner shoes.

[Eliot]

It's occured in all shoes I can remember running in...I'll run in my feiyues tomorrow and see how it goes

[jumpninja]

Pronation? According to http://www.ourhealthnetwork.com/conditions/FootandAnkle/Pronation.asp it can cause stuff like "shin splints, Achilles Tendonitis, generalized tendonitis, fatigue, muscle aches and pains, cramps, ankle sprains, and loss of muscular efficiency (reducing walking and running speed and endurance)."

I had a similar problem, picked up some sports orthotics to hold to foot in the correct position and allow the muscles to strengthen to hold every thing where its ment to be and now I have no issue.

[Eskimo]

does it hurt when running barefoot?

[Phill.ck]

Maybe it is because your shoelaces were tied too tightly. When I first wore feiyues I tied them really tight and after running, I would always suffer debilitating ankle pain and opposite of the the base of my feet for about 2-3 hours. Then I tried loosening them a bit, and the pain just stopped.