Slap MessageBoards
Skateboarding => Skate Questions => Topic started by: anklebuster on May 05, 2021, 03:19:59 PM
-
I'm an older-ish (early 30s) skater coming back to it after many years and seem to be constantly either spraining (swelling, bruising, out of the game for a bit) or just tweaking (no swelling but should take it easy for a few days) my ankles. I've had two major sprains this year and probably 5 or 6 "tweaks". Anyone else suffer from persistent ankle twisting? Is it just something that happens to some folks?
-
rest enough, exercise for both strength and agility, switch up skate/ sport shoes with shoes with flat sole (ie no arch support). Ride a bike or even better, ride your bike to the spot to warm yr muscles up.
also,
make sure your skateshoes have a good supportive ankle cup that locks your foot in. Tie your laces. Floss
-
Hi-tops
I wore DC Manteca’s, Lakai Telford’s and Nike Dunks for 10 years after I broke my leg. I may have relied on hitops for too long but I never sprained my ankle and now I barely have arthritis in my broken leg.
I now buy es silos and feel real secure skateboarding in them.
Always wear cup soles that you can tie securely with very little play.
-
Ice your shit, use an ankle brace, stretch. That's what i do
-
Ice your shit, use an ankle brace, stretch. That's what i do
Look up drkylebrown on IG and go his ankle rehab / strengthening exercises. Get proper insoles (athletic ones, not FP) that correct your foot arch; a collapsed arch can lead to weak ankle, knee and hip pains.
-
36 here, been back skating properly for 18 months.
I've had 4 ankle rolls in that time, one bad one, and three grade 1s. Three on one foot and one on the other.
I actually just rolled my ankle again this past weekend on a fakie varial heel... I have very flat feet and pretty lax ligaments in my ankles because of this, so I guess I am pretty prone to rolling them based on the last year and a bit.
The key thing with them is rehab, and staying off the board.. for a grade 1 you should ideally not skate for 2 weeks (assuming no ligament tears), extend that up to 4-6+ weeks for anything worse, when i tore a ligament on the inside of my ankle (the bad roll), I didn't start doing tricks until 8 weeks post injury, and it took another 8 or so weeks to feel normal after that.
Buy a wobble board, do proprioceptive (sp?) exercises twice a day, bit of resistance band work at lunchtime, and trace the alphabet and/or do foot circles at intervals through the day to keep everything moving... scale it all up gradually.
I've also started drilling one leg balancing with my eyes closed (start this on the good leg first, and intro it to your injured one once you can comfortably balance on it eyes open)... aiming to get to 1 minute for both legs, but i'm on 18 seconds on the good leg at the moment.
I saw my sports physio yesterday, he strongly recommended wearing ankle braces for skating, if you've got a history of sprains...doesn't have to be anything too hardcore, even the sock type ones with two crossed elastic straps will help. His opinion is that you can do all the strengthening exercises in the world, but if you fall/land wrong, you're rolling your ankle regardless, so some extra protection won't hurt.
This is the type I am using from now on, enough flexibility for flip tricks whilst giving you a bit of extra protection in a roll, might turn a grade 2 or 3 into a grade 1-
(https://images-na.ssl-images-amazon.com/images/I/819TPGBHdFL._AC_SY450_.jpg)
As far as gear, I skate in mids, laced tight (adidas Tyshawn), with remind insoles. I skated FP Gamechangers for about 6 months but had two ankle rolls while using them, you want to avoid any insole that sits your foot too high in the shoe.
I skate pure flatground about 7 hours a week and seem to average about 4 months between rolls, hoping that skating in braces now will extend that out.
-
(https://images-na.ssl-images-amazon.com/images/I/819TPGBHdFL._AC_SY450_.jpg)
As far as gear, I skate in mids, laced tight (adidas Tyshawn), with remind insoles. I skated FP Gamechangers for about 6 months but had two ankle rolls while using them, you want to avoid any insole that sits your foot too high in the shoe.
Ditto on a good lace up or velcro ankle brace, the purely elastic ones are good for compression but terrible for support.
Sports insoles are a lifesaver, especially if you have flat feet. In the 2 years I've been bad I've probably had 1 bad sprain (2 weeks down) and the rest were very minor, 10 minutes and I was back at it, or at worst 1 day and I was back on.
Elastic bands to strengthen the tendons / muscles are important. As we get older, what we do off our board makes a big impact to how well we perform / how much fun we have. Like any other sports, what you do in the off season determines how you will do during the playoffs.
-
Similar history. Sucks. Majorly.
What really works is :
- Hi-tops laced tight to the point where you feel they restrict a bit of ankle mobility (yeah, sorry to be honest here, but you can't have protection and mobility...). Only shoes that do it while still maintaining decent board feel are dunk hi's... yeah i know... Tyshawns aren't high enough. Blazers aren't stiff enough up top. Vans hi-tops are worse. Converse i didn't bother.
- As for the brace, i got the one that Creager uses, with laces. The brand is ETC. TSG makes the same model. Removes the general twist axis. Not ideal but some people skate awesome with prosthetics so...
- Bigger setup >=8.5" : better chances to land on it.
- As little shoves / flips as possible. Way better chances to land safely on your deck if you ain't flinging it wherever in the air. Be very careful when trying new stuff : is it worth it? (i.e. in a game of skate...)
- Tranny is the way to go, enough and you start to get confident on bigger stuff. A whole new world of (safer) fun.
* Only thing i'm not 100% certain is trucks tightness.
Personally, i went the too loose way : if you land a foot half on the edge, the board might lean your way. With tight trucks it won't. But there are a lot of criteria to cover here, it really depends on the scenario (and your preferences).
All of this allowed me to step out of the spiral of more and more frequent sprains. Won't ever be a fail safe approach, but still much better than constantly hurting/fearing/getting bored and fatter.
The shoes are extra pricey, the brace is steep, but the good news is you got a board that'll last super long, and the same goes for your wheels. Just shift your budget in this direction. No real choice anyway.
-
Wide and stable shoes that are low to the ground. If the shoe is narrow and not supportive/stable in the back you're way more likely to roll your ankle. Matters much more than whether they're high tops or not imo.
Jordan 1s, dunks, nb440s do the job for me. I'm sure there's other options that work too.
-
take a break from the board for longer than you think is needed. seriously, let it rest.
do strengthening exercises for not only the ankles, but also the hip flexors, knees, and low back. lunges, 1 legged squats onto a chair, monster walks, heel dip/raises. ice 2x day even if you think you don't need, it makes a difference. 1 leg balance with eyes closed on a stack of pillows.
Also, getting GOOD bodywork is incredibly helpful in working with the fascia (the stuff that is supposed to hold muscles and ligaments in place) and getting it back to a place of non-creep-less stretched. all the other areas of the body supported by the feet/ankle (everything starts down there) are going to need help getting back to baseline.
good luck mane
-
Is it just something that happens to some folks?
When I got back into skating, I was fit, but I hadn't used the muscles in a while ( what ever muscles are in the feet,leg,everywhere basically). After about a month the pain,tweaks went a way. I think you gotta brake into your skating for a bit, your body isn't used to the impacts- if you were off for a bit.
I know you already know this, but stretch before and after sessions. If you're a big boy, maybe lose some weight too.
-
thanks for the advice and for sharing your experiences everyone. really appreciate it!
-
Some other underlying things to consider: keeping weight off, some sort of cross training ie jumping rope, rolled ankles can sneak up on you, but it's also managing situations where you might roll them ie. when you're tired or just getting lazy kicking out. Warming up....
Just trying to safely be on my board regularly helped me a lot along with the right footwear. sports orthotics and trying on shoes, standing over your outside foot to see how stable they are......
It's a bunch of money but seeing through a physio plan. Your ankles are now mildly fucked...if you get with the program now you can skate for a long time.
-
does anyone have a timeframe for the healing of an ankle? I rolled mine in late February, and it’s still in pain. not a great deal of pain like it was for the first month, but I still should definitely not be skating. it’s been almost 3 months. I’ve heard it can be anywhere from 4-6 months to fully heal. any experience with this?
-
Has an early 30 that got back into it last year when they took down all the rims at the basketball courts near me I've found that the ankle braces that a lot of basketball players wear and wearing high tops definitely helped
-
does anyone have a timeframe for the healing of an ankle? I rolled mine in late February, and it’s still in pain. not a great deal of pain like it was for the first month, but I still should definitely not be skating. it’s been almost 3 months. I’ve heard it can be anywhere from 4-6 months to fully heal. any experience with this?
massively open ended, I had a grade one sprain back in December that took a good 3 months to not feel tweaky in some way... I pretty much just got to that point where it felt fully OK, then rolled it again 10 days ago.
Had it checked over and all 4 main ligaments are intact, and the minor swelling/bruising has gone down, but I can already tell it's gonna be another 2 or 3 months before its pain free... went out for a roll around yesterday and tried a nollie shuv, it wasn't a fan.
Manuals only for a few weeks I think.
You pretty much just have to see how it goes, and keep on top of exercises and physio.. it will eventually get better and stop hurting, but it does at times feel like it never will.
-
Has an early 30 that got back into it last year when they took down all the rims at the basketball courts near me I've found that the ankle braces that a lot of basketball players wear and wearing high tops definitely helped
I need new ankle braces. Could anyone might give me some tips? And how likely is it to roll a ankle wearing high top shoes?
The combination of footprint orthotics and ankle braces make it a bit hard to find a good shoe. I am a 7.5 in most and I need my shoes snug for my last few remaining flip tricks.
And I start to think, that these footprint orthotic insoles do more harm then doing good, since the foot sits a bit higher in the shoe. Not sure about that tho.
-
Expand Quote
Has an early 30 that got back into it last year when they took down all the rims at the basketball courts near me I've found that the ankle braces that a lot of basketball players wear and wearing high tops definitely helped
I need new ankle braces. Could anyone might give me some tips? And how likely is it to roll a ankle wearing high top shoes?
The combination of footprint orthotics and ankle braces make it a bit hard to find a good shoe. I am a 7.5 in most and I need my shoes snug for my last few remaining flip tricks.
And I start to think, that these footprint orthotic insoles do more harm then doing good, since the foot sits a bit higher in the shoe. Not sure about that tho.
I ditched the FP gamechangers for that exact reason - my two worst ankle rolls were while using them. They raise your heel 9mm in a shoe...compared to 3mm with standard factory insoles.
I switched to Remind Destins, which I find a lot less "tippy" and feel like i'm standing in them, rather than on them.
That said, my last ankle roll was in the Destins, to a point I think it's gonna happen if it's gonna happen, regardless of shoe/insole etc.
I was also skating mid Tyshawns at the time-
(https://i.postimg.cc/fLj9GcG0/thumbnail-Screenshot-20210502-110424-Gallery.jpg)
I only have my extremely lax ankle ligaments to thank for not tearing my ATFL on this one. Was trying fakie varial heels and my back foot landed on the tail with the board already on the floor, deck bounced out from under my foot with it at this angle and it was curtains... 100% operator error and i should have aborted the trick beforehand but I was pretty desperate to get a new learn that day so was clawing for a land that I should have kicked away.
Have ordered some high top DCs to try out, i've heard they're not much cop at preventing ankle rolls when push comes to shove, but the extra ankle support might at least be a good psychological boost.
I'm trying out skating around in the brace i posted above, but to be honest I can see going back to not wearing one when my ankle is better... they're bulky and distracting, and unless your ankle is totally shot to pieces, I don't think you would prevent a roll unless you went with a super supportive and stiff one (swede-o ankle lok or similar- which is like trying to skate with your foot in a cast).
If it helps anyone, this i my current daily ankle routine, started this a few days after my sprain when i could more or less walk around, scaled up to this stage gradually over the last week-
Early AM-
20x clockwise ankle rotations
20x anti-clockwise ankle rotations
A-Z trace x2 sets
Wobble board x5 mins (1 min tip left/right, 1 min tip front/back, 1 min clockwise rotation, 1 min anti-clockwise rotation, 1 min single leg balance with 30 secs tip front/back and 30 secs single leg squat)
calf raises x10
Mid morning-
5x laps of lounge walking heel/toe
1 min single leg balance on cushion
Lunchtime
20x ankle rotations clockwise and anti clockwise
1x set A-Z trace
exercise band set 20 ankle eversion
exercise band set 20 ankle inversion
exercise band set 20 towards body
exercise band set 20 away from body
Mid afternoon-
5x laps of lounge walking heel/toe
1 min single leg balance on cushion
Early evening-
20x clockwise ankle rotations
20x anti-clockwise ankle rotations
A-Z trace x2 sets
Wobble board x5 mins (1 min tip left/right, 1 min tip front/back, 1 min clockwise rotation, 1 min anti-clockwise rotation, 1 min single leg balance with 30 secs tip front/back and 30 secs single leg squat)
calf raises x10
-
something else to look out for which can feel like it is still a sprain but is actually a by-product of the sprain (or rather, multiple sprains) is anterior ankle impingement: scar tissue that prevents you from dorsiflexing as much as you usually can. when you pinch the scar tissue (by landing too dorsiflexed) your ankle will feel as though it's still sprained. had that on my last sprain and it long outlived the sprain itself it seems like. I've done some physio to treat it and it's not too bad now.
-
Expand Quote
Expand Quote
Has an early 30 that got back into it last year when they took down all the rims at the basketball courts near me I've found that the ankle braces that a lot of basketball players wear and wearing high tops definitely helped
I need new ankle braces. Could anyone might give me some tips? And how likely is it to roll a ankle wearing high top shoes?
The combination of footprint orthotics and ankle braces make it a bit hard to find a good shoe. I am a 7.5 in most and I need my shoes snug for my last few remaining flip tricks.
And I start to think, that these footprint orthotic insoles do more harm then doing good, since the foot sits a bit higher in the shoe. Not sure about that tho.
I ditched the FP gamechangers for that exact reason - my two worst ankle rolls were while using them. They raise your heel 9mm in a shoe...compared to 3mm with standard factory insoles.
I switched to Remind Destins, which I find a lot less "tippy" and feel like i'm standing in them, rather than on them.
That said, my last ankle roll was in the Destins, to a point I think it's gonna happen if it's gonna happen, regardless of shoe/insole etc.
I was also skating mid Tyshawns at the time-
(https://i.postimg.cc/fLj9GcG0/thumbnail-Screenshot-20210502-110424-Gallery.jpg)
I only have my extremely lax ankle ligaments to thank for not tearing my ATFL on this one. Was trying fakie varial heels and my back foot landed on the tail with the board already on the floor, deck bounced out from under my foot with it at this angle and it was curtains... 100% operator error and i should have aborted the trick beforehand but I was pretty desperate to get a new learn that day so was clawing for a land that I should have kicked away.
Have ordered some high top DCs to try out, i've heard they're not much cop at preventing ankle rolls when push comes to shove, but the extra ankle support might at least be a good psychological boost.
I'm trying out skating around in the brace i posted above, but to be honest I can see going back to not wearing one when my ankle is better... they're bulky and distracting, and unless your ankle is totally shot to pieces, I don't think you would prevent a roll unless you went with a super supportive and stiff one (swede-o ankle lok or similar- which is like trying to skate with your foot in a cast).
If it helps anyone, this i my current daily ankle routine, started this a few days after my sprain when i could more or less walk around, scaled up to this stage gradually over the last week-
Early AM-
20x clockwise ankle rotations
20x anti-clockwise ankle rotations
A-Z trace x2 sets
Wobble board x5 mins (1 min tip left/right, 1 min tip front/back, 1 min clockwise rotation, 1 min anti-clockwise rotation, 1 min single leg balance with 30 secs tip front/back and 30 secs single leg squat)
calf raises x10
Mid morning-
5x laps of lounge walking heel/toe
1 min single leg balance on cushion
Lunchtime
20x ankle rotations clockwise and anti clockwise
1x set A-Z trace
exercise band set 20 ankle eversion
exercise band set 20 ankle inversion
exercise band set 20 towards body
exercise band set 20 away from body
Mid afternoon-
5x laps of lounge walking heel/toe
1 min single leg balance on cushion
Early evening-
20x clockwise ankle rotations
20x anti-clockwise ankle rotations
A-Z trace x2 sets
Wobble board x5 mins (1 min tip left/right, 1 min tip front/back, 1 min clockwise rotation, 1 min anti-clockwise rotation, 1 min single leg balance with 30 secs tip front/back and 30 secs single leg squat)
calf raises x10
that exercise routine is similar to what I've built up to since January, when I was booted and on crutches. The foot/ankle is still stiff and sore, weaker than before, but the rest of my knee/leg/hip complex is far stronger thanks to the exercises. I think 1 foot squats and monster walks with a band are also crucial. Whats more, I think it's crucial to do these exercises on BOTH sides to help develop even strength.
As for insoles, I had a gnarly arch injury a decade ago. Straight tore the arch of my R foot, was laid up for a long time, boot, crutches, etc. I'd had a custom orthotic made but if nothing else it made things worse. Best thing I ever did was to walk barefoot as much as possible. It was a challenge at first, but by learning to distribute weight equally throughout the foot, it got much stronger. I also wore Crocs slip on clogs for a hot minute because they allowed my swollen feet to be swollen without more pressure being applied from the confinement of a shoe. this time around, 5 months out, every pair of sneakers I put on are still feeling too tight, no matter how much I ice, so unless I'm skating, I'm wearing flip flops.
Last, for all y'all dealing with this, if possible, go see a body worker knowledgeable of fascia and trigger points, and have them work that ankle, leg, etc. It's going to make huge differences.
something else to look out for which can feel like it is still a sprain but is actually a by-product of the sprain (or rather, multiple sprains) is anterior ankle impingement: scar tissue that prevents you from dorsiflexing as much as you usually can. when you pinch the scar tissue (by landing too dorsiflexed) your ankle will feel as though it's still sprained. had that on my last sprain and it long outlived the sprain itself it seems like. I've done some physio to treat it and it's not too bad now.
that shit sucks. I had a spot on the lateral edge of the talus that, if even touched, screamed in pain, like I was being poked with a needle. Body work was essential.
this is where I was at one January 13, 2 days after I slipped of a sidewalk
(https://live.staticflickr.com/65535/51175329434_ea83779110_c.jpg) (https://flic.kr/p/2kYbWw7)
-
I've rolled my shit three times in the last two months. I wear pointy shoes (CONS L.L.s). Once I was feeling dizzy from new meds but tried to skate anyways, the second, I didn't sleep well the night before, and the third was from warm up and minor but I was basically done.
Been skating in a wrap lately which has helped, might have to get some hightops, and a better brace tho. Might even do the Kyle Brown regimen.
Thanks to all the slappers with the good info!!!
-
Expand Quote
Expand Quote
Has an early 30 that got back into it last year when they took down all the rims at the basketball courts near me I've found that the ankle braces that a lot of basketball players wear and wearing high tops definitely helped
I need new ankle braces. Could anyone might give me some tips? And how likely is it to roll a ankle wearing high top shoes?
The combination of footprint orthotics and ankle braces make it a bit hard to find a good shoe. I am a 7.5 in most and I need my shoes snug for my last few remaining flip tricks.
And I start to think, that these footprint orthotic insoles do more harm then doing good, since the foot sits a bit higher in the shoe. Not sure about that tho.
I ditched the FP gamechangers for that exact reason - my two worst ankle rolls were while using them. They raise your heel 9mm in a shoe...compared to 3mm with standard factory insoles.
I switched to Remind Destins, which I find a lot less "tippy" and feel like i'm standing in them, rather than on them.
That said, my last ankle roll was in the Destins, to a point I think it's gonna happen if it's gonna happen, regardless of shoe/insole etc.
I was also skating mid Tyshawns at the time-
(https://i.postimg.cc/fLj9GcG0/thumbnail-Screenshot-20210502-110424-Gallery.jpg)
I only have my extremely lax ankle ligaments to thank for not tearing my ATFL on this one. Was trying fakie varial heels and my back foot landed on the tail with the board already on the floor, deck bounced out from under my foot with it at this angle and it was curtains... 100% operator error and i should have aborted the trick beforehand but I was pretty desperate to get a new learn that day so was clawing for a land that I should have kicked away.
Have ordered some high top DCs to try out, i've heard they're not much cop at preventing ankle rolls when push comes to shove, but the extra ankle support might at least be a good psychological boost.
I'm trying out skating around in the brace i posted above, but to be honest I can see going back to not wearing one when my ankle is better... they're bulky and distracting, and unless your ankle is totally shot to pieces, I don't think you would prevent a roll unless you went with a super supportive and stiff one (swede-o ankle lok or similar- which is like trying to skate with your foot in a cast).
If it helps anyone, this i my current daily ankle routine, started this a few days after my sprain when i could more or less walk around, scaled up to this stage gradually over the last week-
Early AM-
20x clockwise ankle rotations
20x anti-clockwise ankle rotations
A-Z trace x2 sets
Wobble board x5 mins (1 min tip left/right, 1 min tip front/back, 1 min clockwise rotation, 1 min anti-clockwise rotation, 1 min single leg balance with 30 secs tip front/back and 30 secs single leg squat)
calf raises x10
Mid morning-
5x laps of lounge walking heel/toe
1 min single leg balance on cushion
Lunchtime
20x ankle rotations clockwise and anti clockwise
1x set A-Z trace
exercise band set 20 ankle eversion
exercise band set 20 ankle inversion
exercise band set 20 towards body
exercise band set 20 away from body
Mid afternoon-
5x laps of lounge walking heel/toe
1 min single leg balance on cushion
Early evening-
20x clockwise ankle rotations
20x anti-clockwise ankle rotations
A-Z trace x2 sets
Wobble board x5 mins (1 min tip left/right, 1 min tip front/back, 1 min clockwise rotation, 1 min anti-clockwise rotation, 1 min single leg balance with 30 secs tip front/back and 30 secs single leg squat)
calf raises x10
In regards of changing insoles, I don't think tyshawns are the ones to do it. Adidas insoles tend to be minimal in cupsoles, the shoe has a lot of support by itself. I try to use fp orthotics when I can( I have them in dunks and blazers right now), but my last 3 pairs of adidas didn't need them or were too high to use them(copa nationale, 3st.004, liberty cup).
-
I've got a very unstable right ankle after many sprains and torn ligaments (and no surgery). It doesn't cause me pain and I've managed to strengthen the surrounding muscles to the point where I don't feel the need to wear an ankle brace when I walk around anymore (thank god). But I do need to wear a rigid brace for skating. The front foot is just too weak to do any "real skating" other than my daily slalom around the cul de sac. I have tried many and the best, simplest one I can recommend is the Active Ankle T2. It's the best in terms of being really simple to take on/off (only one big velcro strap that works very well) and also in terms of maximum protection. Not very comfortable to wear but not distractingly uncomfortable once you get used to it. I'm also trying out the newest Active Ankle model soon - it's like an upgraded T2 that looks more comfortable and tapers more at the foot to fit in a shoe without turning your foot into a Frankenstein boot.
-
I tried a wallie at a straight wall, after 10 tries I felt comfortable and stayed over my board. When I landed, my front foot was a bit too much on the side and toes touched the ground and I rolled my ankle. I think my ankle brace prevented a more serious injury, but still a bummer.
I think I will stay away from wallies at straight walls now, they feel more like luck to me then anything else. So back to ice baths and xbox for a while. I will be online here ALL THE TIME ^^
Stay safe pals and don't forget to stretch and properly warm up before before ya all try something difficult.
-
yo fuck wallrides, i tuned my ankle on one yesterday. not doing that again for a long ass time. just came off the wall primo and over compressed my ankle as a result.
i am gonna start doing mad skipping to get my ankle strength up - i heard WADE does this . there is also this bomb ass stair excersise
my physiotherapst told me do Alphabet Letters with your ankle too.
not skating any skatepark til July and really all i want to do is just 5050 curbs and push til then maybe some switch ollie practice too. really want to focus on filming my friend since i have lots of clips already and he hardly has any for our vid
-
Expand Quote
Expand Quote
Expand Quote
Has an early 30 that got back into it last year when they took down all the rims at the basketball courts near me I've found that the ankle braces that a lot of basketball players wear and wearing high tops definitely helped
I need new ankle braces. Could anyone might give me some tips? And how likely is it to roll a ankle wearing high top shoes?
The combination of footprint orthotics and ankle braces make it a bit hard to find a good shoe. I am a 7.5 in most and I need my shoes snug for my last few remaining flip tricks.
And I start to think, that these footprint orthotic insoles do more harm then doing good, since the foot sits a bit higher in the shoe. Not sure about that tho.
I ditched the FP gamechangers for that exact reason - my two worst ankle rolls were while using them. They raise your heel 9mm in a shoe...compared to 3mm with standard factory insoles.
I switched to Remind Destins, which I find a lot less "tippy" and feel like i'm standing in them, rather than on them.
That said, my last ankle roll was in the Destins, to a point I think it's gonna happen if it's gonna happen, regardless of shoe/insole etc.
I was also skating mid Tyshawns at the time-
(https://i.postimg.cc/fLj9GcG0/thumbnail-Screenshot-20210502-110424-Gallery.jpg)
I only have my extremely lax ankle ligaments to thank for not tearing my ATFL on this one. Was trying fakie varial heels and my back foot landed on the tail with the board already on the floor, deck bounced out from under my foot with it at this angle and it was curtains... 100% operator error and i should have aborted the trick beforehand but I was pretty desperate to get a new learn that day so was clawing for a land that I should have kicked away.
Have ordered some high top DCs to try out, i've heard they're not much cop at preventing ankle rolls when push comes to shove, but the extra ankle support might at least be a good psychological boost.
I'm trying out skating around in the brace i posted above, but to be honest I can see going back to not wearing one when my ankle is better... they're bulky and distracting, and unless your ankle is totally shot to pieces, I don't think you would prevent a roll unless you went with a super supportive and stiff one (swede-o ankle lok or similar- which is like trying to skate with your foot in a cast).
If it helps anyone, this i my current daily ankle routine, started this a few days after my sprain when i could more or less walk around, scaled up to this stage gradually over the last week-
Early AM-
20x clockwise ankle rotations
20x anti-clockwise ankle rotations
A-Z trace x2 sets
Wobble board x5 mins (1 min tip left/right, 1 min tip front/back, 1 min clockwise rotation, 1 min anti-clockwise rotation, 1 min single leg balance with 30 secs tip front/back and 30 secs single leg squat)
calf raises x10
Mid morning-
5x laps of lounge walking heel/toe
1 min single leg balance on cushion
Lunchtime
20x ankle rotations clockwise and anti clockwise
1x set A-Z trace
exercise band set 20 ankle eversion
exercise band set 20 ankle inversion
exercise band set 20 towards body
exercise band set 20 away from body
Mid afternoon-
5x laps of lounge walking heel/toe
1 min single leg balance on cushion
Early evening-
20x clockwise ankle rotations
20x anti-clockwise ankle rotations
A-Z trace x2 sets
Wobble board x5 mins (1 min tip left/right, 1 min tip front/back, 1 min clockwise rotation, 1 min anti-clockwise rotation, 1 min single leg balance with 30 secs tip front/back and 30 secs single leg squat)
calf raises x10
In regards of changing insoles, I don't think tyshawns are the ones to do it. Adidas insoles tend to be minimal in cupsoles, the shoe has a lot of support by itself. I try to use fp orthotics when I can( I have them in dunks and blazers right now), but my last 3 pairs of adidas didn't need them or were too high to use them(copa nationale, 3st.004, liberty cup).
I can personally attest that Tyshawn's are a good choice for an old busted foot/ankle, and the insoles are fairly substantial (not as good as FP though). Overall the shoe has a lot of padding, smooth ass sock liner, and mid top provides solid ankle support (especially if you know how to use the heel lock lace eyelets, you can google it if you dont). Along with the decent insole, I think the outsole is just made of some good rubber that moves well and feels good.
Over the last few years my feet/ankle strength has upgraded and now I can wear smaller shoes again and I've been in love with my vans era pros, and would definitely say their ultra cush or whatever insoles are great for old feet.
-
im pretty sure my physio therapist told me straight up circles are bad - but the letters are really good and up and down is really good
btw anyone ever fucked with CBD Cream before? I gotta say... i was super skeptical. But i put like a tiny bit on this morning and the shit actually works. I really dont wnat to believe this is actually doing something... lol i am convinced this is placebo but idk . i get pressure in my ankle when i am driving and its seriously gone. i feel like i can feel the insides of my ankles moving around which is so weird lol it kinda hurt for a second but it actually feels fine now and that pressure is gone . the pressure normally feels like a pocket of air is in there.
-
I tried it and tbh didn't notice much of a difference, left my skin feeling super soft though, and smelt pretty good.
I somewhat put this down to the decent concentrations not being available in the UK.. maybe the stronger stuff works better.
Since my last post I went out and got a Bosu style balance ball, it's definitely kicked the rehab up a notch. I've been able to skate OK the last couple weeks, but flicking in certain directions and some awkward landings are still a bit of a no-go, so i'm forcing myself to take another week or two off.
-
smells amazing. the stuff ihave is a very high concentration - you have to be 19 to buy it in canada lol
i really wish i understood what it was doing / whne i sohuld be putting it on though. i am just putting some on each morning not necessarily before or after skating or anything.
-
What's the brand Rawb?
-
What's the brand Rawb?
sorry i forgot about this thread
the brand was Solei
-
Does anyone have experience with an ATFL ligament sprain/tear? I’m starting to think I have this type of injury.
I’ll save the stories, but this particular sprain is concerning/different because my ankle feels relatively alright, the same way it would if it were moderately sprained. It is my pushing foot, so I would venture to say I can even Ollie, etc, with minimal pain assuming I land normally.
But, if I bend the wrong way even briefly, I get a horrible shooting pain. It doesn’t seem like it’s healing at a good pace, although there’s not any bruising or profound swelling.
I did ask my podiatrist about it, but as you can imagine, he pointed out there were no fractures in an X-ray, and told me for sprains to stabilize the ankle in a brace.
I’ve given up the though of skating for a while, but don’t quite know what to expect for healing this thing .
-
Does anyone have experience with an ATFL ligament sprain/tear? I’m starting to think I have this type of injury.
I’ll save the stories, but this particular sprain is concerning/different because my ankle feels relatively alright, the same way it would if it were moderately sprained. It is my pushing foot, so I would venture to say I can even Ollie, etc, with minimal pain assuming I land normally.
But, if I bend the wrong way even briefly, I get a horrible shooting pain. It doesn’t seem like it’s healing at a good pace, although there’s not any bruising or profound swelling.
I did ask my podiatrist about it, but as you can imagine, he pointed out there were no fractures in an X-ray, and told me for sprains to stabilize the ankle in a brace.
I’ve given up the though of skating for a while, but don’t quite know what to expect for healing this thing .
This sounds a lot like what I've been dealing with the last few months. I landed weird on 360 flip, thought I sprained it but it never bruised or swelled up like usual when I roll it. Took a couple days off it was sore but I was mostly able to skate with minor pain. It then started to get worse to the point I couldn't push without pain. I went to a physical therapist it helped a little but I wasn't ever able to skate for more than 30 mins. Everytime I landed on my tip toes it would flare up and I would be done. Mainly heelflips would do this.
Finally saw a podiatrist like you x-rays negative but he did see some arthritis in the ankle joint. Diagnosis was anterior ankle impingement, he gave me a round of steroids and a brace to skate in. The steroids really helped a lot, I'm now able to skate relatively pain free, my confidence is shot but I'm able to pretty much skate as long as I want without pain. I still have pain in the joint but it is slightly better everyday, just very slow. The podiatrist said a steroid injection into the joint is an option if this doesn't get better on its own. If that doesn't resolve a scope to clean up the joint would be needed.
This was my pushing/popping ankle. It's been 3 months of dealing with this. I can skate but still feel off. Fakie tricks and backside scoop tricks feel like shit still. Everything else feels ok.
Sorry for the long ass post. Good luck hope it gets better.
-
Expand Quote
Does anyone have experience with an ATFL ligament sprain/tear? I’m starting to think I have this type of injury.
I’ll save the stories, but this particular sprain is concerning/different because my ankle feels relatively alright, the same way it would if it were moderately sprained. It is my pushing foot, so I would venture to say I can even Ollie, etc, with minimal pain assuming I land normally.
But, if I bend the wrong way even briefly, I get a horrible shooting pain. It doesn’t seem like it’s healing at a good pace, although there’s not any bruising or profound swelling.
I did ask my podiatrist about it, but as you can imagine, he pointed out there were no fractures in an X-ray, and told me for sprains to stabilize the ankle in a brace.
I’ve given up the though of skating for a while, but don’t quite know what to expect for healing this thing .
This sounds a lot like what I've been dealing with the last few months. I landed weird on 360 flip, thought I sprained it but it never bruised or swelled up like usual when I roll it. Took a couple days off it was sore but I was mostly able to skate with minor pain. It then started to get worse to the point I couldn't push without pain. I went to a physical therapist it helped a little but I wasn't ever able to skate for more than 30 mins. Everytime I landed on my tip toes it would flare up and I would be done. Mainly heelflips would do this.
Finally saw a podiatrist like you x-rays negative but he did see some arthritis in the ankle joint. Diagnosis was anterior ankle impingement, he gave me a round of steroids and a brace to skate in. The steroids really helped a lot, I'm now able to skate relatively pain free, my confidence is shot but I'm able to pretty much skate as long as I want without pain. I still have pain in the joint but it is slightly better everyday, just very slow. The podiatrist said a steroid injection into the joint is an option if this doesn't get better on its own. If that doesn't resolve a scope to clean up the joint would be needed.
This was my pushing/popping ankle. It's been 3 months of dealing with this. I can skate but still feel off. Fakie tricks and backside scoop tricks feel like shit still. Everything else feels ok.
Sorry for the long ass post. Good luck hope it gets better.
Thanks for sharing your experience. The podiatrist told me he saw arthritis around my ankle as well, but was pretty blasé about it. I was there for a problem with my foot unrelated to skateboarding (I guess I have something called metatarsus adductes, which doesn’t help with ankle stability). For that, he suggested custom inserts. Surgery would be costly and a lengthy recovery.
This is the first ankle injury since a high sprain sprain over 15 years ago in which I can remember the healing feeling so slow. I think my best bet is going to be not skating at all for a while, and working on strengthening this bitch.
I’ll report back in a while and hopefully I can report progress. If I’m able to see a doctor again, I may ask about steroid shots, but I’m gonna hope for some natural healing in the meantime.
-
I’ve had some bad ankle injuries in recent years, worst one took a year to fully recover. Last one took me out for two months last summer. I feel like I’ve now found my recipe, been skating really intense lately with a lot of stability and confidence.
- Took me a while, but now that I am down 26 lbs, I believe loosing any overweight is essential. Reduces stress on the joints, improves balance and agility.
- Exercising and stretching, including balance board. I’ve found a routine that I can do at home in either 15 or 30 minutes, so if I feel I don’t have time I can do at least the short version.
- Warming up and stretching before sessions. I mostly cruise around first and stretch once I start sweating. Also trying to get into jump rope as an alternative.
- Hi/mid-tops and/or supports like these (https://www.sanitaetshaus-24.de/images/stories/virtuemart/product/JuzoFlex_Malleo__4cd3ff979ed3a.jpg), but only during proper sessions. Doc says wearing them too often weakens the joints. Same goes for stronger supports, not recommended unless one is recovering from an injury.
-
2 months later and I am back here again.
I realized most of my ankle rolls are when I land too far on the side rails of my board and my toes touch the ground.
I am a 7.5 US shoe size and ride 8.18 decks. Maybe it will be better for me when I size up?
Got a brown bomber (8.86) for lazy days and wanted to go up to 8.25 next, but yeah gotta take a break from skating again and be sad.
-
It's crucial to rest enough and exercise for both strength and agility. You could try to switch up skate shoes with flat soles. Also, make sure your skate shoes have an excellent supportive ankle cup that locks your foot in, and remember to tie your laces the right way. You have to be careful. I broke my ankle while skating a wore a athletic tape from https://dunbarmedical.com/product-category/taping-wrapping-padding/athletic-tape/ for eight weeks. You don't want nor need that.
-
I massively fucked up my flick ankle being a dipshit hard ass in my military days, I don't know exactly what I did other than it was utterly fucked and the only way I passed my last PT test was acing the pushups/sit-ups and then power walking most of my run with it taped up like a mummy. I never got it looked at, let alone fixed, and it eventually healed into a lump of scar tissue that made it almost impossible for me to perform a flicking motion.
I severely sprained it about a year into skating again but since I'm so used to it being immobile I just bought some high top 440s, wrapped it up tight, and kept trucking. Although this was probably really fucking stupid, it ended up working out because about 6 months ago I landed really weird on something, rolled my ankle, and it popped. I don't know what happened but it was like something broke loose and I could finally roll my ankle all the way over for the first time in a decade. I'm starting to actually occasionally snap kickflips off that don't rocket or slow roll and it feels great.
So basically the secret for my recovery from a catastrophic ankle injury was to just continually reinjure it until by sheer dumb luck I knocked everything back into place.
-
https://www.tactics.com/etcetera/figure-six-ankle-stabilizer
Bought these a few years back and I still use them to this day. Highly rec
-
bumping a good thread
I've been trying to get into the habit of band exercises recently. rolled my ankle again a few days ago - anyone got any advice on how soon I should get back on the exercises? should I wait until it feels back to normal (not that my ankles have a normal any more)
-
as someone who has 3 broken ankles, I have dealt with my fair share of recovery. as far as those band exercises, I would say to start icing and elevating like crazy for the next few days. once you can feel you can start moving your ankle without a lot of pain I would jump into doing light band work with it to strengthen it once again.
-
bumping a good thread
I've been trying to get into the habit of band exercises recently. rolled my ankle again a few days ago - anyone got any advice on how soon I should get back on the exercises? should I wait until it feels back to normal (not that my ankles have a normal any more)
Start range of motion exercises pretty much straight away as pain allows, do sets of alphabet, and clockwise/counter clockwise rotation 3x a day... then after a couple days when it feels able, move onto bands or a balance/wobble board.
-
45 yr old. Skate rat.
I skate at a reasonably high level for my age I guess. Mostly street.
I found in the last year to loosen my trucks major. I think I downloaded it from Daewon talking about his ankle injuries and how loosening help preserve his career. I’m pretty darn loose these days. I would mess my ankle up every sesh it seems at a medium tightness truck. Now I rarely get injuries. Maybe on an odd pivot off something. Theory to me is the board / trucks give. So my ankle doesn’t force any range of motion. My .02.
-
This might be a stupid question..
Anyone on here tried to wear ankle braces in mid/high top shoes? I am thinking about to try that.
-
This might be a stupid question..
Anyone on here tried to wear ankle braces in mid/high top shoes? I am thinking about to try that.
Yeah I did that for a while when my ankles were really really really weak. Much harder to skate obviously
But eventually with consistent skating and physio was able to wean off of it.
Wearing stable, structured and secured shoes that fit properly is much more important
-
pardon my french but these god damn fucking slip ons finally did me in over the weekend cum jizz
-
Posted this in another thread but I fully ruptured all the ligaments in my popping ankle about 1.5 years ago. I have on labrum in the opposite hip from a cycling crash.
I did my normal health insurance PT rehab, but still had limited mobility and consistent swelling 6 months later. I ended up doing some of the Kneesovertoesguy movements specifically tibialis raises, ATG split squat and calve raises on a wedge (among others). I also have done Cossack Squats and lunges.
About a month into the program my pain vanished and after 9 months I have better ankle mobility and stability. Prior to that I re-rolled it several times skating and just walking. Since then I've not hand any sort of roll. I've always been a believer that the best coarse of action is to have a decent level of strength and mobility around the joint in question, which gets much older as we age.
I've also started paying a lot more attention to the shoes I run and orthotics I use. For shoes with thick insoles I use the Sole Performance Thick and for thinner I use Superfeet run comfort. Right now I am using Tiagos and the stock insole and the support is fantastic.
-
My experience with ankles is that no one ever rehabs them, including me. I've rolled my forward foot more times than I can count. I also had a high sprain a couple times. Fractured my ankle too.
Imagine tearing your knee. Big deal. Now imagine tearing your ankle? You're probably thinking I'll be walking soon. It still hurts but I can go skate. It feels floppy and loose but who cares? Next thing you know you're my age and your ankle constantly pops, aches, and is forever loose. Now its affecting your knee, your hip, your arch. Scar tissue out the yin yang. Take that ankle recovery seriously. If your ankle is the size of a baseball and black and blue fucking chill, seriously. If you're feeling pain but the swelling is gone then it's time to go low impact and rehab that sprain with mellow exercises, resistance band work, and maybe even yoga. RICE like your life depends on it. Weak ankles turn to weak knees turn to hips turn to lower back. Trust.
A lot of my ankle problems stemmed from bulky shoes in the 2000s. I used to HATE accels because I always rolled my ankle in them. You mix a small 7.75 with a short wheelbase and bulky cupsoles and your ass is going to be twisting. I find that I almost never roll my ankle now with 8.25+ boards and modern shoes. Seeing people go back to the bulk is bittersweet. They help your back but I remember how unstable some of those bulky cupsole shoes felt.
Also, wearing your shoes way past their lifespan is no bueno for your feet and ankles, double for vulcs. Your shoe starts to go crooked once the bottom is sanded off uneven by your griptape. They say walkers and runners should replace shoes every 300-500mi. Now imagine skateboarding and all that pushing, jumping, and shimmying on griptape? There's no way you shoud be running skate shoes for months and months. You're going to get so much uneven wear and you're going to be overpronating. Bad bad bad. High tops and mid tops people.
-
I’d imagine a Tiago would fare better than a Vans slip on….I think a bulky shoe can be more stable as well as flicking off of something with more structure doesnt strain your ankles as bad.
-
Rest Ice Compress Elevate aka RICE is the worst thing anyone can do to a injury.
Swelling is the healing process.
Puffy, hot and painful is how the body gets it done.
Pain is letting you know exactly how much to move the effected area. Masking pain creates great potential for more injury or worse chronic injury.
Flat feet are symptoms of kinesthetics and posture issues. Insoles fix nothing. Most likely hips and head are misaligned in some way that knees/ankles are locked out weakening the foot.
Scar tissue has to be worked out for years potentially for fibers to align again.
Eating red meat, fish and fatty proteins speed up the healing process.
Growing old means your second job is reading pain, treating the misalignment, seeking muscle balance and healthy range of motion.
Crawling on the belly to hunt (like a sniper) and dragging back the kill is what we are all missing exercise wise.
-
This might be a stupid question..
Anyone on here tried to wear ankle braces in mid/high top shoes? I am thinking about to try that.
I only wear hi-tops with occasional compression band on. Works fine. I tie my shoes hella football tight ( Crockett hi’s). Wrestling boot steez