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Marcos
-28th August 2003, 09:29
the bane of fencers as they get into their late 20's

found these tips on the internet as to how best to heal a sprained ankle

Heal A Sprained Ankle And avoid future injuries

If you don't rehabilitate a sprained ankle properly, you're more likely to suffer another injury, says Glenn Pfeffer, MD, an orthopedic surgeon at the University of California, San Francisco. (Ask your doctor first; you may need professional rehab.)

Week 1:
Rest, ice, and elevate your foot when possible. Wear a supportive brace.

Weeks 2 & 3:
Stretch for 1 to 2 minutes, three times a day. Walk on your heels, stand on your toes, and lower your heel off a step to stretch your calf.

Weeks 4 & 5:
Strengthen your ankle. Lie on your side on a sofa with your foot off the edge, toes pointing straight ahead, and pinky toe closest to the ceiling. Loop a bag filled with one or two soup cans around your foot. Lift the bag by rotating your foot up. Hold for 5 to 10 seconds. Do 10 repetitions, three times a day.

Week 6:
Practice balancing on each foot, eyes closed, for 30 seconds, three times a day. When you can balance equally well on each foot, try hopping. You can slowly resume your workouts when you can hop pain-free.

If you're not fully recovered within 12 to 16 weeks, consult an orthopedic specialist.

(I have also just bought high fencing shoes as a prevention measure!)

Gav
-28th August 2003, 10:01
(I have also just bought high fencing shoes as a prevention measure!)

As I understand it, high shoes don't prevent injury to the ankle but instead provide support if your ankle is already weak. If your ankle is in robust shape then wearing high shoes can weaken your ankle (or make you dependent on them). I've read that in the case of recovery after an injury that high topped shoes help your ankle to 'remember' the correct position but they don't help prevent any further injury.

Good tips there - I've got a good book about stretching which lists a number of excercisesthat strengthen calves and ankles. If I get a moment I'll maybe write them up. If anyone is interested in taking a look at the book it's 'Stretching' by Bob Anderson (not THE Bob Anderson).

srb
-28th August 2003, 12:10
Originally posted by Marcos
the bane of fencers as they get into their late 20's



You just wait till your late 30's!

srb

pinkelephant
-28th August 2003, 15:20
Or very late 40s!!!

Marcos
-28th August 2003, 15:34
actually another tip is to lose some weight - best done, I have recently found out, by visiting Morocco - a week later still suffering from Delhi Belly

:dizzy:

frazzled
-28th August 2003, 19:50
Do you get Dehli Belly in Morocco?????????????????

Moose
-29th August 2003, 00:16
Originally posted by Gav
As I understand it, high shoes don't prevent injury to the ankle but instead provide support if your ankle is already weak. If your ankle is in robust shape then wearing high shoes can weaken your ankle (or make you dependent on them). I've read that in the case of recovery after an injury that high topped shoes help your ankle to 'remember' the correct position but they don't help prevent any further injury.

I can second Gav on this one, I've worn high back boots since my early teens and its really weakened my ankles, so take heed.

pTeppic
-10th September 2003, 12:38
Owing to the fact that I've had poor ankles ever since I was born, I'm now wearing boots for most of the time.

Fencing boots (Puma) to fence in.
Black smart boots for day to day.
And high ankle Solomon shoes for comfort.

Alas, earwax.

Kian

Marcos
-10th September 2003, 13:20
cheers

well, wore the Viktoria high at Hamlet & Essex and very happy with them

During a poule bout in the former my foot slipped but the ankle was cushioned and a possible sprain prevented.

Was also even more anal than usual about cleaning the soles of my trainers between bouts on a towel.

(when given the small towel as a prize for getting bronze in the Ireland Nationals, I had seriously wondered what on earth they were thinking of - organisers actually were quite bright it turns out - the winners got umbrellas - also very useful in Ireland, tho not so in the Salle)


:rainfun: :fencingsm :rainfun:

pTeppic
-10th September 2003, 13:35
I wanted one of those towels :-( Oh well, theres always next season.

And I can see the umberella being VERY VERY useful.

Kian

Nav
-12th September 2003, 14:26
My brother is a basketball player (Leicester Riders rather than the NBA) and he's forever buggering up his ankles. His physio gave him a device not unlike an inflatable frisbee. He has to stand on this several times a day, the act of balancing helps strengthen his ankles.

I've been quite lucky, I tore the lateral ligament in my right ankle playing football about ten years ago but my usual rehabilitation programme of returning to action too early and worsening the injury (x3) and then a long lay-off has actually made the ankle pretty good. My hips on the other hand...

clockity
-12th September 2003, 15:44
Originally posted by Nav
My brother is a basketball player (Leicester Riders rather than the NBA) and he's forever buggering up his ankles. His physio gave him a device not unlike an inflatable frisbee. He has to stand on this several times a day, the act of balancing helps strengthen his ankles.
Do you mean the wobble board idea that was discussed in this thread (http://fencingforum.com/forum/showthread.php?s=&postid=15269#post15269) on fencing boots? I really ought to try one of these things out, as my ankles are frustratingly weak... Might need to try Marcos' six week ankle recovery programme, and the balancing act thingy when I next do my ankle in!

Moose
-12th September 2003, 16:31
Originally posted by Nav
My brother is a basketball player (Leicester Riders rather than the NBA)

You in the Leicester area?