Good ankle brace/shoes?

AMSVET1986

Hey guys, I am on day 19 of the 60day insanity videos and have a huge problem with my ankles getting sore/excess supination from all the side to side drills. I have tried without shoes and that seems to help a bit but just looking for any helpful feedback you can provide. I have also tried basic ankle braces with just elastic support but I find they are painful.

Thanks in advance:)

crobl

I would advise against using an ankle brace unless you have an actual ligamentous injury. Using braces when it's not medically necessary means that your body adapts to that brace, and relies on the support of the brace as opposed to the strength of your own muscles. This can actually cause more harm then good in the long run!

My suggestions for you -
-supportive shoes. For example - wearing running shoes for cross training - not the best idea as it doesn't have the foundation for lateral movements.

-correct the strength/flexibility imbalance in your lower legs

-check your form

AMSVET1986

Greats thanks! I will definitely look into some new shoes because I have been wearing my runners. Maybe look into some stretches also. Glad to eliminate the braces

Cherimoose

Just a word about shoes.. Most athletic shoes have a raised heel, and that makes lateral control much harder. You'll get better control over movements with a low heeled shoe, like Keds, Converse, or "minimalist shoes" like Merrells. If they feel too firm, just slip in a foam or gel insole.

AMSVET1986

That does make sense, I will take a look this weekend for a pair. Thanks!

Mokey41

Just a word about shoes.. Most athletic shoes have a raised heel, and that makes lateral control much harder. You'll get better control over movements with a low heeled shoe, like Keds, Converse, or "minimalist shoes" like Merrells. If they feel too firm, just slip in a foam or gel insole.

^^^This. Running shoes are made to support your ankle from sideways movements so they put your foot at a bad angle for lateral movements.

tavenne323

No stretches!! You need to strengthen your ankles. It's as simple as getting a theraband and doing the 3-way exercises.... AND mega balance work. Stand on one foot on a couch cushion while you are brushing your teeth/washing dishes. This will help strengthen your proprioceptors. Those little muscles are the ones that prevent turned ankles.

AMSVET1986

Thanks, have been looking up a few balance exercises to start for strengthening the muscles. Hopefully can see an improvement in the next few months!

crobl

No stretches!! You need to strengthen your ankles. It's as simple as getting a theraband and doing the 3-way exercises.... AND mega balance work. Stand on one foot on a couch cushion while you are brushing your teeth/washing dishes. This will help strengthen your proprioceptors. Those little muscles are the ones that prevent turned ankles.

Stretches may actually be very important - tight gastroc/soleus can cause a plantarflexion contracture, thus causing a slight toe point - which puts you in the same danger zone as having an athletic shoe with a higher heel.

Also - if you are going to suggest a theraband - you should suggest all 4 ways (plantar/dorsiflexion & inversion/eversion) not to mention the D1/D2 patterns of flexion and extension.

crobl

Thanks, have been looking up a few balance exercises to start for strengthening the muscles. Hopefully can see an improvement in the next few months!

Here are some proprioceptive exercises -

Single leg balance
Single leg balance with eyes closed
Single leg balance on an unstable surface
Single leg balance with a ball toss (with a partner or against a wall)
Single leg balance trying to touch something on the ground (cones)
Heel walking (forward/backward/lateral)
Toe walking (forward/backward/lateral)