Cycling and bicycle discussion forums. 
   Click here to join our community Log in to access your Control Panel  


Go Back   > >

General Cycling Discussion Have a cycling related question or comment that doesn't fit in one of the other specialty forums? Drop on in and post in here! When possible, please select the forum above that most fits your post!

User Tag List

Reply
 
Thread Tools Search this Thread
Old 06-06-12, 09:23 AM   #1
bobotech
Senior Member
Thread Starter
 
Join Date: Jan 2012
Location: Spokane, WA
Bikes: Specialized Sequoia Elite/Motobecane Fantom Cross Team Ti/'85 Trek 520
Posts: 2,253
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
What the heck can I do to help my ankle?

I fell and broke my fibula and badly sprained my ankle about 3 months ago. I have been riding again for the last 2 or so weeks but I have to be very careful when starting or stopping.

I don't have a problem with strength at this point, I have a problem with my right ankle wanting to roll over sideways and respraining. I can ride for 3 miles without much of a problem but its starting and stopping where I have problems.

I seem to have no strength in the sideways motion of my ankle.

How do I fix that?

I have no health insurance or money at this point so this has to be all done on my own. NO physical therapy or doctors visits for me.

I can walk okay but I still use a short walking boot when I go places where the surface is unknown to me because my ankle is so weak and tends to want to roll over and cause me to fall. But I can walk indoors fairly decently.

If I could figure out a way of preventing my ankle from rolling sideways and keep riding, I imagine that would strengthen it over time.

This is so fustrating.
bobotech is offline   Reply With Quote
Old 06-09-12, 12:09 AM   #2
Mondo734
Senior Member
 
Join Date: Jan 2012
Location: Denver, CO
Bikes: 2012 Specialized Crux, Schwinn Mesa
Posts: 583
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Have you been wrapping or taping your ankle at all? If not I would go out and purchase some wraps, tape, and even a support. Also I would look into getting a pair of basketball hightops. Hightops are made to help reduce the risk of spraining an ankle while playing basketball (a sport in which that is a fairly common injury). Also if it is bruised still you can buy tiger balm from walmart or walgreens and apply that every night to help with the bruising and swelling. Hope some of this help good luck to you.
Mondo734 is offline   Reply With Quote
Old 06-09-12, 12:34 AM   #3
apollored
Senior Member
 
apollored's Avatar
 
Join Date: Feb 2012
Location: Manchester UK
Bikes: Apollo Revival Mountain Bike
Posts: 638
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Have a look at this site:


http://physicaltherapy.about.com/od/...anklerehab.htm



Also RICE:

Rest

Ice

Compression


Elevation


Hope these help
apollored is offline   Reply With Quote
Old 06-09-12, 12:36 AM   #4
BikinPotter
Senior Member
 
BikinPotter's Avatar
 
Join Date: Apr 2012
Location: Seattle
Bikes: Marin MTB
Posts: 247
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Ditto on the taping. If you have high top shoes or boots plus tape it the best support you can give your ankle. Besides support you also need to work on strengthening your ankles. A very simple exercise you can do is writing the alphabet with your toes. Raise your foot, point your toes slightly and move your ankle to draw the letter "A" in the air with your toes, then "B" then "C" and so forth. There are tons of YouTube vids on how to tape up an ankle. Hope it heals up for you! Let us know how it goes.
BikinPotter is offline   Reply With Quote
Old 06-09-12, 08:17 AM   #5
apollored
Senior Member
 
apollored's Avatar
 
Join Date: Feb 2012
Location: Manchester UK
Bikes: Apollo Revival Mountain Bike
Posts: 638
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Or slightly more complicated take a dressing gown cord and lay it on the floor and tie knots in with just your toes.

Now that will keep you occupied lol
apollored is offline   Reply With Quote
Old 06-09-12, 04:47 PM   #6
berner
Senior Member
 
Join Date: May 2010
Location: Bristol, R. I.
Bikes: Specialized Secteur, old Peugeot
Posts: 2,256
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 11 Post(s)
You most likely need professional advice. However, back when I played tennis a lot with ankle weakness, I used a Kalassy brace with excellent results. http://www.betterbraces.com/procare-...FYhM4Aod5C9iXw
berner is offline   Reply With Quote
Old 06-09-12, 05:41 PM   #7
009jim
Senior Member
 
009jim's Avatar
 
Join Date: Feb 2008
Location: Australia
Bikes: Giant CRX3, Trek 7100
Posts: 1,288
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Rolling of you ankle is prevented by muscles up in your calf area of your leg. I suggest you get a Thera-band (this is a 8ft long strip of sheet rubber about 4" wide, which you can usually buy from for <$5). With this thera-band you can exercise the rolling motion of your foot. DO IT GENTLY AT FIRST!. Wrap the band in two and hook the middle over your big toe, then thread the remainder of the band around under your foot and up beside your leg on the outside. Now pull gently on the end of the band and notice it pulls your foot outward and rolls it. You just apply muscle force against that motion and you are exercising your posterior tibialis muscles which prevent the rolling of you ankle.
009jim is offline   Reply With Quote
Old 06-09-12, 05:55 PM   #8
SlimRider
Banned
 
Join Date: May 2011
Location: Northern California
Bikes: Raleigh Grand Prix, Giant Innova, Nishiki Sebring, Trek 7.5FX
Posts: 5,804
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Bobotech, I'm going in the opposite direction with this. I think you should remain inactive as much as possible for the next three weeks. Try not to move your ankle at all. Walk on crutches, or at the very least, a cane. Keep your entire right leg raised whenever possible. If swollen, soak in epsom salt solution for at least one hour everyday until symtoms disappear. Take calcium supplements and drink milk for the next two months.

After three weeks, then do what couple of these guys are suggesting, and wrap your ankle to begin cycling once again.

PS.

Until then, try to keep weight off of your entire right leg. The ankle of course, is included.

Last edited by SlimRider; 06-09-12 at 06:15 PM.
SlimRider is offline   Reply With Quote
Old 06-10-12, 12:35 PM   #9
Nightshade
Humvee of bikes =Worksman
 
Nightshade's Avatar
 
Join Date: May 2004
Bikes:
Posts: 5,363
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by SlimRider View Post
Bobotech, I'm going in the opposite direction with this. I think you should remain inactive as much as possible for the next three weeks. Try not to move your ankle at all. Walk on crutches, or at the very least, a cane. Keep your entire right leg raised whenever possible. If swollen, soak in epsom salt solution for at least one hour everyday until symtoms disappear. Take calcium supplements and drink milk for the next two months.

After three weeks, then do what couple of these guys are suggesting, and wrap your ankle to begin cycling once again.

PS.

Until then, try to keep weight off of your entire right leg. The ankle of course, is included.
1+

I agree that a cane used properly (the cane must be in the hand opposite the weak leg to spread the weight off of the weak leg) will help a lot. That and a good ankle brace from your local drug store will help you heal faster.
__________________
My preferred bicycle brand is.......WORKSMAN CYCLES
I dislike clipless pedals on any city bike since I feel they are unsafe.

Originally Posted by krazygluon
Steel: nearly a thousand years of metallurgical development
Aluminum: barely a hundred, which one would you rather have under your butt at 30mph?
Nightshade is offline   Reply With Quote
Reply


Thread Tools Search this Thread
Search this Thread:

Advanced Search

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off



All times are GMT -6. The time now is 07:20 AM.