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Old 11-10-2008, 09:43 PM   #1 (permalink)
OSUperu
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Default Bad Ankle sprain in summer...

I sprained my ankle pretty bad at the end of August and currently its functional and ive got pretty good mobility but its still stiff/sore in the mornings and i havent gotten back 100% complete range of motion. I'm hoping that come time to snowboard, i'll be good to go.

My question is if there are any exercises/advice that one could do to strengthen their ankles and help make sure that their time on the mountain is feel of ankle issues...

thanks!
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Old 11-10-2008, 09:53 PM   #2 (permalink)
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Tape your ankle?
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Old 11-10-2008, 10:03 PM   #3 (permalink)
OSUperu
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i might use an ace bandage during boarding, but im wanting to know of any rehab exercises or things people have done to strengthen the ankle
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Old 11-10-2008, 10:10 PM   #4 (permalink)
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I'm not sure how your strength/mobility is but you can try this. Check around a few stores that have some rehab gear for this wide elastic band. Take hold of each end, one in your left hand and the other in your right. While you are sitting, put your injured foot in the center of the band, right on the balls of your feet. Keep your leg straight and move your ankle in the motion which points your toes out. Do it in slow controlled motions.

I had some friends do this when they had some ACL injuries. They used to bang a few out during the day while we were working in the cube, so you can do these in alot of places.
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Old 11-10-2008, 11:11 PM   #5 (permalink)
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I did the same thing at the end of last november. didnt get on a board till the middle of january. I had to stretch every day, and use the elastic bands in every direction. my ankle still cracks and get stiff a few times every day. I also broke my finger on the hills last year. still swollen and not as much mobility
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Old 11-11-2008, 07:05 AM   #6 (permalink)
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Stand on the edge of a curb or step on yours toes. Flex your ankle up/down with slow reps.Do about three sets of 15 or so. Also a giant rubber band the kind you find in fitness stores. Sit on the ground and same thing flex your ankle. If you dont have a band use a belt. Dont over do it thou.
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Old 11-11-2008, 07:32 AM   #7 (permalink)
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stretch it alot! I tore every ligament (4) that connects my leg to my foot. my ankle was the size of a grapefruit. I was in a cast from november 27- december 15 then i got into physical therapy and by january 13 I was back on my board. My broken ankles mobility actually improved over my other foot even though it was still a little swollen.

do alot of rubber band work, extensions, side to side every angle you can think of and youll get your strength back
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Old 11-11-2008, 08:20 AM   #8 (permalink)
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Quote:
Originally Posted by OSUperu View Post
i might use an ace bandage during boarding, but im wanting to know of any rehab exercises or things people have done to strengthen the ankle
You could also go see/ask a qualified(??) doctor/rehab specialist...
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Old 11-11-2008, 09:37 AM   #9 (permalink)
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Quote:
Originally Posted by RidePowder View Post
stretch it alot! I tore every ligament (4) that connects my leg to my foot. my ankle was the size of a grapefruit. I was in a cast from november 27- december 15 then i got into physical therapy and by january 13 I was back on my board. My broken ankles mobility actually improved over my other foot even though it was still a little swollen.

do alot of rubber band work, extensions, side to side every angle you can think of and youll get your strength back
the orthopedic surgeon I saw who referred me to pt was also a winter sport enthusiast. he said that I dont need a brace or to tape my ankle because assuming my boot fits it will be tight enough to act as a brace or cast.
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Old 11-11-2008, 01:26 PM   #10 (permalink)
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I played basketball for my high school and have sprained my ankle many times. Some severe, some not. The treatment was always the same though...REST. One severe sprains, its recommended that you go see a doctor and get an XRAY on it to make sure there is no fracture.

You have mobility so youre past that part. About strengthening and getting mobility back, there are a couple of things you can do.

First off, stand up and balance yourself on that one injured ankle. This will help strengthen your ankle and regain balance on it. This was the best thing I did, and continue to do for my injured ankle.

Secondly, take your hand and rotate your foot both clockwise and counter clockwise slowly.

Lastly, wear a brace when you go out on the mountain. Its going to help stablize it a little.

Hope this helps. Remember to do 1 & 2 everyday in the morning.
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