Sore Ankles

nicola8989
nicola8989 Posts: 381 Member
in Fitness and Exercise
When I exercise, especially something where I'm upright like walking, my ankles are in absolute agony.

Is this because 217lb is a lot for my poor ankles to cart around? Is there a way I can strengthen them?

Replies

  • 212019156
    212019156 Posts: 341 Member
    I have had similar issues. One great way to strengthen them is to roller blade. That would make my ankles incredibly sore though but it would definitely make the area stronger.

    Another thing you can do is perform one legged balance exercises on a rolled up towel.

    Losing weight will help as well.
  • PeterStef003
    PeterStef003 Posts: 20
    Nicola,
    I think the best advice is to see a doctor to find out what is causing the problem. I had similar pain in my ankles when I was out running and I wrongly believed that this was because I was running on uneven and rutted surfaces in meadows and woods and had damaged a ligament or something. I therefore turned to a physiotherapist who did his thing on my ankles and then gave me ankle strengthening exercises to do but nothing seemed to resolve the problem. This had my physio scratching his head as to why it wasn't working. It turns out I had vitamin D deficiency caused by me plastering myself in sunscreen whilst out on long runs. Ironic I know.

    I'm not saying that Vit. D deficiency is causing your problem, I only mention it because you can never be sure what is causing the problem and sometimes you may be surprised at the cause, as I was in my case.Therefore best way to resolve a problem is by seeking advice from a medical professional.

    Good Luck
  • gamommy
    gamommy Posts: 131 Member
    While I do not have this issue personally, my daughter (who is quite thin) does. Doing strengthening activities focused on her ankles has REALLY helped her (like leg lifts on the edge of a stair).

    Try googling some ankle strengthening exercises and stretches. Several of them you can do sitting at your desk and others you can do like walking heel-to-toe on your tippy toes up and down your hall for 5 minutes.

    Best of luck!
  • Firefly0606
    Firefly0606 Posts: 366 Member
    I have had foot / ankle problems all my life. I see a podiatrist and had had orthotics custom made to fit my shoes. My feet roll in when I walk which causes the arches in my feet to collapse. Some people have this issue but it does not cause them pain - it does for me!

    Orthotics fix the problem by becoming an artificial arch for my feet. Helps with my clicking knees and hips too.

    If all else fails, try Podiatry.
  • MadDogManor
    MadDogManor Posts: 1,548 Member
    For me, it's all about the shoes. I wear trainers for work, and I can tell when they start breaking down, because I get sore ankles practically overnight. Buy a new pair, and almost instantly the soreness is gone. Same with the pair I use for running and working out.
  • nicola8989
    nicola8989 Posts: 381 Member
    oh gosh I have clicking hips as well.
  • nicola8989
    nicola8989 Posts: 381 Member
    I'm just bumping this rather than start a new thread - should I go and get some walking/running shoes fitted properly, or should I go to the doctor/podiatry first?
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    You can try new shoes and see if they help. See my comment on walking shoes here:
    http://community.myfitnesspal.com/en/discussion/comment/30108825/#Comment_30108825
    If that doesn't help, i'd seen an orthopedist, especially since you have hip pain too.
  • splashtree2
    splashtree2 Posts: 277
    nicola8989 wrote: »
    When I exercise, especially something where I'm upright like walking, my ankles are in absolute agony.

    Is this because 217lb is a lot for my poor ankles to cart around? Is there a way I can strengthen them?

    Probably yes, also the shoes are important if they are light is better you can have Good shoes for the right workout and sore ankles two things :massage and the feet on a pillow!

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