busted ankle

[cheapshot]

Would like to say that my mighty injury occured to some freak accident or warrior like action,  but i feel down the stairs.  It has been about 3 weeks, and im know of the crutches and walking with no limp.  but i can still feel some tenderness and i know that i wont attempting to be pking or freerunning or not even running at this point.  The docs reckon that i stretched the tendons and ligaments pretty bad on the left outside ankle.  I was wondering if any body had some ideas of good stretches to kcik the stregth back up,
Cheers cats with your big wigs and shiny suits...... wait to hear from you

[Antek]

Stretching is great, but when you start to regain strength in the ankle, you should definitely consider strength and conditioning exercises.

Calf raises, shin raises(opposite to calf raise), balancing on the ball of the foot on a pillow while trying to throw yourself off balance, barefoot running(sand, grass, always on the balls of feet too), etc.
Google will help. So will YouTube(search 'Titanium Ankles').

I'm sure others will post a more useful replies.

[Yaro]

I found 1 thing tops everything else for ankle stability; rail balance.

The method;
For ease, make yourself a makeshift rail close to the ground at home (go to a tip shop, heaps of stuff you can improvise with). Balance one leg at a time for a few mins a day.

The science;
There are fibers in your ankle which can detect how stretched out they are and automatically correct your balance. When you pull your ankle they get stretched out and lose their sense of "space". To regain their use, dynamic balance works really well.

[ScythianWonder]

Proprioception?

[Kazniti]

I have a similar sort of injury, and do have a "cure" that works great!
I recently snapped a ligement and overstretched another on the outside of my ankle, which unfortunately for me is permanent. However, at hte physiotherapist, I was given sets of exercises that really did help a lot.
The first of which you will need a training band (sort of like a huge rubber band), in which you wrap a loop around your good ankle. Put the other end trough a door and shut it on the door so it is secure. Then stand on your bad ankle and do 30 kicks with your good ankle (with the band on) You need to do it forwards, sideways, and backwards, always kicking in the same direction. 3 times a day
This strengthens the muscles all up your leg which you use for balance and stability. You may want to buy an ankle strap as well, but they cost around $120 and you may only need it if you have snapped it, however it still serves a great purpose.
You may not be up to the first exercise yet, but the second one should be fine.

Simply stand on your bad leg on a pillow, and balance for 30 sec, do a couple of reps too, three times a day. Once this is easy, close your eyes and do it.
Also, stretch out your calves intensly, the more flexibility the less impact forced upon your ankle with each step.

Me doing these cured me as much as possible, and though my ankle perfomrs just as well as before, i have to wear an ankle strap for life. However, if I was to ignore it and roll it again, and snap the stretched ligament, an ankle reconstruction is needed, so make sure it is fully healed before you do any more sport.
Good luck hope i helped

[OptiC]

Hi 5's to busted ankles, I tore a tendon on my left ankle on Tuesday night doing some Parkour.

Few weeks off and then some strength and conditioning training and I'll bounce right back!

[PKtouchme]

EPIC thread revival, 100% worth it. How much did it hurt, and what exactly did you do to it?

[OptiC]

Braciation from a high rail to precision, landed the presision wrong and my ankle went "pop" like the sound of hitting two golf balls together.

It hurt lots, didn't pass out but came pretty close. Went to the emercency room and the triarge doctor said "whoa" I think he was impressed with the size of my....ball

[The_Bunny]

That happened to me back at Natmeat almost a year ago, expect it to take ages to heal, like at least 2 - 3 months before basic, non-jumping around with great pressure sort of stuff, in this time you'll have your ankle just go out from under you and sprain itself heaps of times even when you are trying basic things.

It majorly sucks.

I'd say maybe half a year with conditioning/working on your ankle, until it's like 80 - 90% good again.
Just standing on one leg on a rail or something will really help in it's recuperation, it will make the ankle work itself out, shifting the weight around and what-not, even just stanidng on one foot balancing while on the train or standing around at work or something.

[Cubits]

Every injury/body-explosion thread needs pics like that!

I did my ankles a few times when i used to skate,  and in recovery they always were super-easy to roll. Even walking on lumpy grass they'd just collapse until the dynamic strength came back. I imagine it would be easy to be unlucky and do something permanent, but i've magically avoided that.