Ankle Pain

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bound4beauty
bound4beauty Posts: 274 Member
I thought I had put this behind me but it's started up again now that I've done a few walks/jogs outside. What can I do to strengthen my ankles? It's the ligament or tendon that runs down the outside of my ankle that starts to hurt.

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  • romyhorse
    romyhorse Posts: 694 Member
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    If it's a ligament/tendon problem you need to rest it. When it's better make sure you warm up and stretch out your ankle properly. Maybe also try an ankle support when you start walking/running outside again.
  • timeasterday
    timeasterday Posts: 1,368 Member
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    Rest it first, then start some regular strengthening exercises 3 times a week. I use a resistance band to do the exercises illustrated here (my wife's PT recommended the same thing for her sprained ankle):

    http://www.aofas.org/footcaremd/how-to/foot-injury/Pages/How-to-Ankle-Sprain-Strengthening-Exercises.aspx
  • likitisplit
    likitisplit Posts: 9,420 Member
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    Compression socks?
  • timeasterday
    timeasterday Posts: 1,368 Member
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    Compression socks?

    Great for promoting blood flow in the lower legs but won't strengthen the ankles. Besides the exercises, make sure you have the right shoes for you, which means getting fitted at a running store (if you haven't already). Another thing that works well for us is KT tape. They have videos online to show you how to apply it for different situations. It really helps stabilize the ankle and also worked well for my arch pain. And do calf & IT band massage daily with a foam roller. Sometimes the pain in our feet and ankles comes from the muscles above, pulling on the tendons.
  • bound4beauty
    bound4beauty Posts: 274 Member
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    Thanks everyone. I went to the local Fit2Run today and got fitted for better running shoes. The manager is a friend of mine and I told her about my ankle pain. She said it sounds like muscle soreness and suggested I stretch really well after each run and use a foam roller. My calves get tight and my trainer has also recommended a foam roller so I guess it's time I get one.