Advice please - Weak ankles!

Options
trubs182
trubs182 Posts: 146 Member
in Fitness and Exercise
Straight to the point.... I want a nicer butt. Ok, I want a nicer everything really - looking to gently tone and shape legs, arms and midsection after a long period of inaction, however I'm not sure how to target my legs....

I have really sucky ankles - I have osteoarthritis in one (just wear and tear, I blame Ben Nevis) and I badly sprained the other one last summer. I've been scared to do my Jazzercise/Yoga classes since as it hasn't healed well and I'm now waiting on an MRI scan. Walking for long stretches causes swelling/pain and simply standing for a long time can have a similar effect. I've also been told not to do anything that overstretches my joints in general as I'm 'hypermobile' but apparently core and strength exercise is fine.

Are there any moves I can I do to work my legs without putting too much stress on my ankles? Lunges and squats are fine for about 10 reps... then it starts getting painful :(

Any ideas would be much appreciated, thank you :)

Replies

  • Razzzzle
    Razzzzle Posts: 40 Member
    Options
    For legs without putting stress on the ankles maybe leg curls and leg extensions, but these are isolation exercises which you should try and avoid, and stick to compound exercises which is hard to do with dodgy ankles :-(
  • CynthiaT60
    CynthiaT60 Posts: 1,280 Member
    Options
    I have the original weak ankles, all others are copies, lol.
    I bike a lot: outdoors and stationary bike at the gym. Also use the leg press machine. But I don't have pain in my ankles (so far). Is there a trainer or physical therapist you could ask for advice?
  • janicelo1971
    janicelo1971 Posts: 823 Member
    Options
    Great thread..i will be interested in seeing the responses...I love doing squats, however can't due to my right ankle....the butt has gone flat as a pancake! :cry:

    I just learned about dolphins and "swimming" that can be done laying on the floor though
  • MelissaPhippsFeagins
    MelissaPhippsFeagins Posts: 8,063 Member
    Options
    Do the squats 10 reps at a time and work your way up. Eventually you'll have to push through a little pain to up the number, but if you do 10 reps five different times during the day, it'll help.
    Specifically to help the ankles, while sitting in a chair, roll your foot from flat to tip toe. Do one side then the other. It will help strengthen those tendons and the muscles that hold them in place without real weight bearing. Eventually, you will be able to do this standing up, but don't try actually standing on your tiptoes until after that MRI - you could do more harm than good.
  • hanab1987
    hanab1987 Posts: 34 Member
    Options
    There are some Pilates moves to work your legs and bum that you do lying down or on your side. You'll be able to find a bunch on Youtube :)
  • SunofaBeach14
    SunofaBeach14 Posts: 4,899 Member
    Options
    Stop the high rep, high impact stuff, and get on a lifting program.

    I've had weak ankles my entire life, still do in relation to the rest of me, but lifting has helped and it's not like I'm targeting my ankles. i work compound lifts and some well-chosen isolation work. I haven't sprained one in 4 years, and the last time was on a 100km mountain race.
  • auddii
    auddii Posts: 15,357 Member
    Options
    I broke my ankle a little over a year ago, and I found that stretching your ankle can help improve flexibility and normal movement (although if you're hypermobile, that may not be an issue). I really enjoy squats. Since you can't do many reps, have you tried weighted squats? I'm not sure if that would be more stressful on your ankle or not.

    Also, I found this just by googling:
    http://www.runnersworld.com/beginners/how-can-i-strengthen-my-injury-prone-ankles
  • dmongru1
    dmongru1 Posts: 1
    Options
    I think the Pilates workouts (especially where you are lying down) mentioned above are the ones to go for. In addition to the Youtube videos, I really like the fitnessblender.com workouts. Searching for pilates/barre + lower body gives these workouts: http://bit.ly/1csCZLW.

    Also squats and deadlifts to try and balance and strengthen the legs are always good - maybe quarter or half squats if needed.

    Finally ankle stretches and strengthening exercises (e.g. balancing on one-leg/on wobble board etc) may help. Oh, and very finally, I've found taping the ankle (J-straps under the foot) and/or ankle supports really help. However, I'm not sure if these will do more damage in the long run, so you may need to seek advice first.
  • OatFloats
    OatFloats Posts: 119
    Options
    I found that digging (every now and then) with a shovel strengthened mine and improved my balance a lot over about a year's time. Haven't sprained my ankle in so long, it's great.
  • BeachGingerOnTheRocks
    BeachGingerOnTheRocks Posts: 3,927 Member
    Options
    Squats with more weight, lunges with more weight, the leg press, glute-ham raise, leg curl, calf raise, etc.

    Stop with the jazzer-nonsense. Yoga is fine as a supplemental exercise but I wouldn't make it your top exercise if your goal is nicer legs and butt.
  • thescrumisfun
    thescrumisfun Posts: 355
    Options
    Look up KT Tape! http://www.kttape.com/instructions/ankle-stability/

    Also, here is a blog of a hyper-mobile weight-lifter, who uses KT Tape for her workouts and everyday support (that's how I heard about it): http://hypermobilitywod.wordpress.com/

    I was also told I am "hypermobile." It's most present in my knees and wrists. In regards to weightlifting and my hypermobility, when I am in training, I do see a noticeable increase in joint stability and strength. Just do what you think feels right to you.

    An important note: people with hyper-mobility often have "flexibility," but lack "mobility." Our muscle fibers are already pretty stretched, but they're also tight and stiff. Weird, huh? Static stretching really doesn't do much. I usually warm up (on a bike or light running) and then foam roll my trouble spots (especially calves and glutes) before I lift. I have seen huge increases in my ROM when foam rolling before a training session.
  • CynthiaT60
    CynthiaT60 Posts: 1,280 Member
    Options
    Do the squats 10 reps at a time and work your way up. Eventually you'll have to push through a little pain to up the number, but if you do 10 reps five different times during the day, it'll help.
    I disagree. If the OP is having pain to the extent she's going to have an MRI, pushing through the pain could possibly be the stupidest thing she could do.
    First, find out what's going on. Then, get advice from a physical therapist or whatever doctor or specialist is indicated depending on what's going on.
    Good luck!
  • callie006
    callie006 Posts: 151 Member
    Options
    When the scan results come in, get a referral to a physical therapist to help rehab your ankles correctly.

    I have hypermobile ankles and have had a slew of ankle injuries. For me, getting to a point where I can work out has been about managing impact, progressing slowly and doing rehab exercises faithfully. If my ankles start to bother me, I stop. Cutting a workout short may slow progress a little, but a minimum several months rehabbing a badly sprained ankle kills it.

Categories