Ankle

[Jay76]

Well it seems everytime I start a Density Cycle of clubs something is bound to come up. Well on Saturday coming down the stairs I messed a step and Bang!, twisted my ankle big time. Its still nice and swollen with lots of colors on the outside of the foot.

I can do WW with it, but not to much. I can walk on it and do it a lot, but put it up when I can. I have seen Chiro and 2 PT"s on it. Nothing is broken but its messed up big time otherwise.

So I guess I cannot and exercise standing up on my feet. so so so. Anyone have any tips?

[RayK]

Standing on one leg

[Scott Sonnon]

Well it seems everytime I start a Density Cycle of clubs something is bound to come up...
Meditate on what could be the real culprit of this pattern of self-sabotage. This is a blessing. Coming to understand this now will give you the power and the courage to break the pattern... and move on to something much more brilliant and rewarding.

[Jay76]

Thanks :D

[Jay76]

So I did REALLY good spran on 2 ligaments. Nothing is broken. MY foot has so many colors its the dam rainbow. I wrap it up, since I am on it a lot. I see a PT who puts this ice pack on it that is so cold I feel like a frozen pudding pop. He uses electrodes on it as well. Pretty cool to have your food move without you trying to move it :shock:

Now my LB is killing me!!!!! Probably because I am limping, which does not help it. I tried some WW and BB, but did not seem to help. Also tried some stretching on my Ham, quads and back. Still pain , hmm??

Any other idea's?

[kcsportsdoc]

I can dig it, man. I've sprained both ankles more times than I can count. That said, in addition to your normal Warrior Wellness, you can start with a passive, towel-assisted version of ankle circles, infinities and clovers. Just be sure to stay in the pain-free zone. As long as the ankle is stable, I also like to adjust these things as quickly as possible. When you roll an ankle, there is a "domino effect" that tends to ripple up the whole kinetic chain (yup, all the way up to the sacro-iliac, lumbo-sacral joints and beyond).

Assuming this is your classic inversion sprain, the calcaneus (heel bone) moves medially (toward the midline of the body). The talus, next bone up from the calcaneus, sits in an archway formed by the tibia and the fibula. This bone, named for a bronze warrior given to King Midas, had a single vein running throughout his body filled with "lifeforce" and a plug at the base of the ankle. Well, Midas, being the kind of guy who can't leave well enough alone, pulled the plug, the "lifeforce" ran out and now poor Talus can only stand in the archway. (Fascinating, eh? :lol: ) The talus will shift antero-laterally (to the front of the body and away from the midline). This shift causes an external rotation of the tibia, the main weight-bearing bone in the leg (and yes, it is known as the leg below the knee and the thigh above the knee. So the phrase "lower leg" is redundant and annoying. :lol: ) Now, because the tibia has rolled externally, the femur, the "thigh bone" compensates internally sometimes causing a subluxation at the femero-acetabular joint (where the femur hooks into the pelvis). Etc., etc. Unresolved ankle issues, I'm convinced, can cause mucho degenerative changes in the knee (chondromalacia patellae), hip, SI joint and spine.

Wow. I can talk a lot, can't I? :lol: Sorry brother, for the boring anatomy lecture, but that's why I like to adjust sprained ankles as long as they're not completely unstable.

[JasonE]

Kevin -

It sounds like you are suggesting that Jason should also work on loosening his hip joint and low back around the butt. Is that about right?

[kcsportsdoc]

:D

(Oh no, he's onto me!) :lol:

It's about the whole kinetic chain, my friend. You've hit the nail on the head. It's also about the myofascial linkage. I'm sure if you palpated Jason's lateral calf musculature, you'd find it riddled with trigger points, same with the tibialis anterior. Extrapolating this out a bit further, glute medius and TFL are probably very tender and reactive as well. So, I'd work the whole chain in order to shut down the inflammatory response. I can't remember the thread, but remember when Coach was describing his back rehab after he re-aggravated it? He started with ankle circles, infinities, etc. Same principles apply in this case.

God, I love this stuff.

:D

Coop

[JasonE]

Just drawing you out a bit, Doc. :wink: I like it when knowledgable people bridge the gap between the long and short words. Makes the whole thing easier for me to grasp.

Thanks for the story about Talus and King Midas too. I love how imaginative some of the old anatomical names are. Makes the body a repository of mythos in addition to its other wonders. :)

[Jay76]

Holy crap I went back to school. :shock: Don't worry I love this stuff to. Yes, my left side of my ankle kills and my calf is tight, etc, and now its on to my LB back and felt some pain in my Knee too.

I did some stretching on the spine, and got some electrical stimulation done on my low back, but it did not seem to do much. I know it probably will over time, just not right away.

I am going to have to start doing a lot more mobiltiy drills for a lot more reps and also BB for reps and reps, since doing a little is not getting me anywhere.

Since I am not clubbing right now, might do some nail bending, since I don't have to stand up for that :D To keep up more my strength, sheashh, If I even have any left.

Amazing how one little ankle blows everything out of sorts, its always the little stuff.. :shock:

[JasonE]

Jason -

When you are up to it, check out the exercises in "Snaking Your Way to a Better Back" on the Tribe Article Archives. I just posted it the other day. It's about a couple of exercises that help release tension in my low back. If you try them, please post your results on that thread. Thanks! :)

[kcsportsdoc]

Just drawing you out a bit, Doc. :wink: I like it when knowledgable people bridge the gap between the long and short words. Makes the whole thing easier for me to grasp.

:D No problem, my friend. Always glad to be of service. :wink:

[KEVIN TEAGLE]

Kevin,

I like how you talk Doc. It gets me all googly.

Kevin

[Jay76]

Update

My ankle is doing better. Most of the black/blue is gone. Swelling is still in the ankle of course, but not that bad. I can do alot with it, but stairs are the harest. I use an ace wrap here and there to help out. I do WW all the time. Recovery is going better than I have expected. Maybe my ligaments where stronger than I thought??

Wait a minute :roll: Talking to a therapist. He thought me that ligaments cannot get stronger, since they cannot stretch. Muscles and Tendons can get stronger, since they can stretch more than a ligament can. :shock: :roll:

The week of the 16th, My wife's Dad has died, so we are off to Jamacia for the funeral. Hope it does not rain :shock: We are there for 2 weeks. Good since its away from here, I am with my family and its nice and hot :D , but the death thing ,not so much :(

[JasonE]

Sorry to hear about your family's loss. :(

I'm glad that your ankle is improving. Keep working it and gradually increasing the range of motion, and you should be fine soon.

If you have a copy, Grappler's Toolbox vol 2 has some excellent information on improving long-term ankle strength and stability. One of my clients, prone to ankle injuries, is making excellent progress with that material.

[Jay76]

Jas

If you have a copy, Grappler's Toolbox vol 2 has some excellent information on improving long-term ankle strength and stability. One of my clients, prone to ankle injuries, is making excellent progress with that material.
_________________

I do the exercises in the GTB2 for the wrists and ankles. If I am barefoot I am awesome. Just sneakers allows one to roll to much. Also, when I was stepping off the step going down the stairs, it was the last step I missed , next step is ground, so my foot actually did not even hit the ground flat, it hit the ground on the side of the foot and it had no where to go, ouchhh!!

[kcsportsdoc]

Kevin,

I like how you talk Doc. It gets me all googly.

Kevin

I DO have that effect on people. :lol:

Jason, sorry to hear about your loss, my friend.

Best,

Kevin

[Jay76]

Thanks Kev :D

[Jay76]

update

Well, no more black and blue, except little bit in my toe area. The ankle itself is a little bit swollen. For the most part it seems great. I can even jump on it..( standing on 1 leg ) front/back and side/side. I can still feel it of course here and there. The ankle lets me know once in a while...hey..i am still sprained you know!!..so I have to listen to it..haha of course i can still feel it espically when I lift my foot upwards towards my shin and also during inversion of the ankle..thats where the toes come inwards, right?..actually copying how the motion was how I actually sprained it..

Otherwise how bad it was and how fast my recovery has went, still surprises me. Either I am healthy or I had much stronger feet than I thought :roll: