Can you strengthen your ankle?

[trauck1506]

In the past i have fractured at least one of my feet and most likely both. I'm not sure which bones on the foot that I went to the doctor for, but i do know it was 3 bones and 1 was my growth plate. I did this about 11 years ago when I was around 10 and to the other foot around 3 years ago which i didn't go to the doctor for. Anyways about once a month while usually walking or running, but never while lifting weights one of my feet just gives out and it basically rolls to the inside and i bust my ass and this puts me on crutches for usually around a week with me not being able to put any weight on the hurt foot. This could just be a horribly sprained ankle, but I don't know of anyone this happens to on a regular basis.

Well I was wondering if anyone else has had this problem because someone else I was playing racket ball with said the same thing happens to him now after he broke his foot. I was also wondering if there is anyway of strengthening your tendons in your ankle?

Sorry for making the post so long, but i didn't want unanswered questions. Also thanks in advance for any posts.

 

[lockdownd7]

Yes, you can strengthen the ankle, but what you likely need is more ankle mobility. I'm willing to bet that you wear shoes that give your ankle a lot of support, which in turn reduces ankle mobility. Spend some time walking barefoot, preferrably outside, and you should see some nice improvements. The rougher the surface, the better. Also ditch whatever supportive shoes you're wearing and go for something that is less restrictive to your foot/ankle. The Nike Free is a good choice.

 

[brew]

I'm in for answers! I'm 8 weeks out from a tib/fib fracture which destroyed all the tendons and ligaments in my ankle. I can walk and lift, but that's about it. No running for me. I'm going to the physical therapist next week, I'll share what I learn then.

 

[trauck1506]

I wear regular New Balance shoes unless I'm playing racquetball then I usually use and ankle brace, not that it helps any. Also I was kinda thinking the same thing, except more along the lines of increased scar tissue restricting movement. And Brew, I would appreciate that a lot since I don't really have the money to do the same. I can't seem to make it better no matter what I do and it has gotten to the point where walking a long distance could end up bad. Also Brew, does it seem to restrict the weight you can lift because 4 days after the first time doing it this week I squatted 200(not my max)lbs. and i was fine.

Anyways, thanks for the replies.

 

[AAden]

Yes!!!
There are alot of exercises that can strengthen the muscles and tendons around your ankles.
To a small etent these exercises can strengthen an injuried bone I a fracture

I have terrible ankles due to asoccer. I spend lots of hours with therapists working on them

 

[trauck1506]

I used bands for about a month after hurting both ankles, but i guess it wasn't enough. You mind telling me some of the best ones to do? I guess ill start doing them after my ankle heals, just wish I would have kept doing them. Never really thought about it tell now, because it's the first dime I've done it twice in one week.

Thanks for the replies!

 

[LucSulla]

Here is a whole Bill Starr article on strengthening the ankles.

The Tight Tan Slacks of Dezso Ban: Strengthening The Ankles - Bill Starr

 

[SaiBoT]

Here is a whole Bill Starr article on strengthening the ankles.

The Tight Tan Slacks of Dezso Ban: Strengthening The Ankles - Bill Starr

You beat me to it

 

[trauck1506]

Awesome article! Thanks a lot can't wait for my ankle to heal and my left foot prob does it twice as much which makes the article even sound better. Found that iron boot for $59 dollars and I'm going to buy it as soon as a get off vacation, if you can call it that.

 

[brew]

I wear regular New Balance shoes unless I'm playing racquetball then I usually use and ankle brace, not that it helps any. Also I was kinda thinking the same thing, except more along the lines of increased scar tissue restricting movement. And Brew, I would appreciate that a lot since I don't really have the money to do the same. I can't seem to make it better no matter what I do and it has gotten to the point where walking a long distance could end up bad. Also Brew, does it seem to restrict the weight you can lift because 4 days after the first time doing it this week I squatted 200(not my max)lbs. and i was fine.

Anyways, thanks for the replies.

As long as I am stabilized with two feet, pressing through my heels I am fine. I think about it a lot though when I am walking with heavy DB's or doing squats and DL's. I try not to put any unstabilized weight on my left side. I still haven't gone real heavy on squats yet because I'm nervous, so I've been working on high rep and form.