Ankle Injury - Anyone Know Anything?

[wonderworld]

Hi-
About 2 months ago I was jogging outside and I twisted my right ankle badly on a rock. I felt the snap. It was x-rayed - no breaks. I sprained the same ankle a few times many years ago - the pain was familiar. I think that ankle has always been a little weak as a result.

Anyway - this time it's not healing well. And it feels loose. When I sit in certain postions - and unfortuantely my meditation posture is one - the pressure on my ankle hurts and the attachment to the top of my foot is loose and it kind of goes out of its socket. I tore an ACL ligament skiing in '95 and it was a similar sensation - not being connected tightly. (I had surgery on the knee and it's been fine).

So, I'm thinking maybe I tore ligaments in my ankle? More than a normal sprain? Can I do something to help the situation? Should I be keeping it wrapped or wear some other support for a while? Will it ever heal? It's pretty much fine when I walk. I haven't run again yet. I think I could indoors on a treadmill and be okay. Help! I'm frustrated and worried.

Thank you - any advice would be very much appreciated!

[Breez]

Ankle Injury - Anyone Know Anything?

WW-
I kind of had a similar situation. I hurt my ankle a few yrs ago-just twisted but it only hurt for a few hrs. But now however if I step the wrong way I almost feel like it gets "dislocated" and I have to shake my ankle for it to pop back into place. It's not an unbearable pain but more of a jolting "ouch". It doesn't happen often but it happens.

Can't give any advice-sorry. Just living with the fact the bones aren't as young as they used to be.

[Cinders]

Ankle Injury - Anyone Know Anything?

Wonder,

Sorry that happened. It has happened to me three times on my right ankle. THREE TIMES!!

Which is why I responded to the shoe thread the way I did. I wear only flats. If I try to wear heels of any size, my right foot rolls out to the outside. It sucks and is NOT SEXY.

So. I would go to a real doctor and ask. I never did because I am stooopid.

I used to run 5 miles a day. Now I walk 2 inches a day fair or foul. LOL

Just kidding. I can walk anywhere, up or down, now that I lost all my weight through gastric bypass after gaining all my weight after not being able to run 5 miles a day...

Get it?

Go to a doctor.

Walking takes time. Lots of time. We do not live in a world that has time. I love that I can walk anywhere, up or down, and make it but I am sooo sad that I can't run anymore. Sooo sad.

Go to a doctor.

Love,
Cindi

ps. I am stupid. I grew up with army docs. You never went unless your head was falling off.....

[Determinator]

Ankle Injury - Anyone Know Anything?

Wonder I'd see another doc ( a specialist if possible) and get another opinion. odds are it's just going to take time. I've screwed up so many of my joints its crazy and they just take a while. if there is a tear inside it might need surgery...can't tell without an MRI. and DON"T put heat on it...if it's really hurting ice it. Hope you feel better dear!

[satori]

Ankle Injury - Anyone Know Anything?

Wonder,

2 months is not a lot of time in ankle rehabilitation terms!

I badly twisted an ankle while in the mountains and it took about 8 months to be completely "normal". Ligament injuries take a long time to heal as they have relatively poor blood supply.

The one thing that definitely accelerated my recovery was when I started to use a "wobble board" or balance board regularly.

But - like the others have said - probably best to get a doctor to look at it again before settin out on any course of action that could make things worse!!

Another trick I have used in the past for various muscle / ligament injuries is to get a hold of one of these inexpensive electronic muscle toning sets (mine has four pads you can attach to various bits of your anatomy to work the muscles - I think it cost about 40 dollars way back - so probably given away free with coco pops these days!??)

I used to sit in the evening for a while with the pads GENTLY working the area I needed to heal. You should only do this when nearly pain free - and use a GENTLE setting. It helps strengthen the muscles and improves blood flow to the area - which promotes healing.

One last thing that works for me - for knee and ankle rehabilitation or strengthening (I use it for three months before skiing trips for example!) is Chi Kung or Zhan Zhouang standing postures (or variations on them at least). Zhan Zhuang Qigong for an intro.

You probably know about this stff already - but - if not:
Stand with feet shoulder width apart and parallel. Hands can hang relaxed by your side. (I often do it with arms forming a circle at shoulder level as if I were holding a large beach ball, or arms out to the sides at 45 degrees to body - but these are more strenuous)
Tuck in your tail bone and relax. Imagine your head to be being gently pulled upwards
Bend your knees until you sink down by two inches.
and just stand there.
Sounds simple - until you try it!
Start with 3 or 4 minutes and gradually work up to as long as you like by 30 seconds each day. (if you can do 20 minutes you are getting there and ready to add in more advanced stuff!).
The constant tiny adjustments needed to keep in position works the muscles really hard.
If your whole body starts to shake / vibrate - don't worry about it - that is normal! Just relax and ride it out, unless you really can't handle it.

This probably sounds too easy for words - but it works you really hard.
Do NOT attempt to do 10 minutes for the first attempt (especially with arms raised! - You WILL hurt yourself!).
One last thing - come out of these postures very SLOWLY!

If you want to go further - get a chi kung (qui gong) zhan zhouangteacher!

I am NOT a doctor OR a chi kung teacher BTW - this is stuff that works for me - usual disclaimers apply if your foot drops off!

Good luck

Satori

xxx

[satori]

Ankle Injury - Anyone Know Anything?

Wonder,

2 months is not a lot of time in ankle rehabilitation terms!

I badly twisted an ankle while in the mountains and it took about 8 months to be completely "normal". Ligament injuries take a long time to heal as they have relatively poor blood supply.

The one thing that definitely accelerated my recovery was when I started to use a "wobble board" or balance board regularly.

But - like the others have said - probably best to get a doctor to look at it again before settin out on any course of action that could make things worse!!

Another trick I have used in the past for various muscle / ligament injuries is to get a hold of one of these inexpensive electronic muscle toning sets (mine has four pads you can attach to various bits of your anatomy to work the muscles - I think it cost about 40 dollars way back - so probably given away free with coco pops these days!??)

I used to sit in the evening for a while with the pads GENTLY working the area I needed to heal. You should only do this when nearly pain free - and use a GENTLE setting. It helps strengthen the muscles and improves blood flow to the area - which promotes healing.

One last thing that works for me - for knee and ankle rehabilitation or strengthening (I use it for three months before skiing trips for example!) is Chi Kung standing postures (or variations on them at least).

You probably know about this stff already - but - if not:
Stand with feet shoulder width apart and parallel. Hands can hang relaxed by your side. (I often do it with arms forming a circle at shoulder level as if I were holding a large beach ball, or arms out to the sides at 45 degrees to body - but these are more strenuous)
Tuck in your tail bone and relax. Imagine your head to be being gently pulled upwards
Bend your knees until you sink down by two inches.
and just stand there.
Sounds simple - until you try it!
Start with 3 or 4 minutes and gradually work up to as long as you like by 30 seconds each day. (if you can do 20 minutes you are getting there and ready to add in more advanced stuff!).
The constant tiny adjustments needed to keep in position works the muscles really hard.
If your whole body starts to shake / vibrate - don't worry about it - that is normal! Just relax and ride it out, unless you really can't handle it.

This probably sounds too easy for words - but it works you really hard.
Do NOT attempt to do 10 minutes for the first attempt (especially with arms raised! - You WILL hurt yourself!).
One last thing - come out of these postures very SLOWLY!

If you want to go further - get a chi kung (qui gong) teacher!

I am NOT a doctor OR a chi kung teacher BTW - this is stuff that works for me - usual disclaimers apply if your foot drops off!

Good luck

Satori

xxx

[Lotus]

Ankle Injury - Anyone Know Anything?

I will also add that ankle injuries do take time to heal. I tore my ligament in my ankle when I fell down the stairs and that was 2 years ago, but even now when the weather is cold I can feel the area getting stiff. Even when I'd go to the temple sitting down can be uncomfortable as I was unable to cross my legs for long periods of time

Although I'm not a serious runner I did find that running helped my ankle and even brisk walking.

I do find that wearing correct shoes (something that supports your ankle) and also do light exercises will help strengthen it. My aunt went for physio and also went to see a podiatrist when she injured her ankle.

But give it time and it will get better. Although I'm not a serious runner I did find that running helped my ankle and even brisk walking.

[wonderworld]

Ankle Injury - Anyone Know Anything?

Wow - thanks Breez, Cindi, Lotus, Satori and Det, these are all really helpful. I feel so much better having a plan and hope for recovery

Yes all - Doctor and MRI if necessary. But I think I can rehab it myself for now. I would have guessed heat Det so thanks for that.

Satori - Wobble board and electronic muscle thingy - awesome physical therapy, why didn't I think of those ? And no, I don't know that sff posture, but I don't doubt it's challenging and will surely give it a go today. I do an exercise for my quads where you press your back against the wall and stand in the shape of a chair and hold it. This simple "holding" can really burn ! As far as Chi Kung - it is time for that or the like. I've done it only a little before, but with the the injuries stacking up over the years, I'm getting creaky and uneven strength-wise. Time to re-balance and flow. What's the difference between Chi Kung and Tai Chi?

Thanks again for all the help. I feel so lucky to have this resource.

love, wonder xx