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Need help. I rolled my right ankle very badly on a trail run about 5 weeks ago. The ankle still swells a lot and I have had to reduce my mileage from 50 miles/week down to just 25. I am now running every other day as the ankle swells during the day after the run. What exercises are good to strengthen this ankle so I can get back out on the trails and back upto my regular mileage. Stopping is not an option.
Spencer you could just run with me next weekend. Don't have much other advice! Mission Trails has been kicking my arse lately. Did you step on a snake or did you slip on a run down that **** hill next to the quarry loop?
If your ankle is up to it I'll be out again Saturday a.m. My mileage is low lately, 25-30 a week. So with your sore ankle I might be able to keep up.
Have you had an xray or MRI ? 5 weeks and you still have problems - you could have cracked something - You say stopping is not an opntion - but had you stopped for 1 week and then had 1 light week you would have lost 75 miles and probably been healed by now - but as it is you have lost nearly twice that already - it may be more prudent to stop for a week and see if that helps the healing.
Are you taping your ankle up during runs ?
Any kind of drill where you are balancing on one foot will help your ankle strength - hopping on and off a bosu - side skaters - but stop and balance at each each rep rather than just jumping straight back - and you can do all the ankle movements with a resistance band wrapped around your foot - But I`m not sure if any of that os a good idea on an injury
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1 mile - 7:07 10K - 52:58 ( 8:32 mm)
4 mile - 31:35 ( 7:53 mm) 8K - 42:28 ( 8:32 mm)
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On the day of the accident I had the flight surgeon look at the ankle and he said it was a very bag sprain. I stayed off the ankle for three weeks and just recently started back. I am running every other day on it, but it still seems to swell.
Thanks for the advice on balancing. will try that. need to get this ankle back up to speed.
Ted - thanks. Might take you up on the offer. If you come out to my house (7423 Conestoga Way, San Diego) at 0800 on Sat there is a route that is about 8.0 miles long about 80% trail with 2000 feet of elevation climb and you make it to the top of Cowle and Kyles peak. All of the trail is single track and part is a goat path down one of the mountains that is more of a suggestion than a path. Are you up for it? Also if there is anyone else that would like to run MIssion Trails in San Diego give me a shout on this board.
Ankle is doing a little better. took the weekend off. Ran 5.0 yesterday with the puppy and am about to go out and run 6.0 here on base along the quay wall. hopefully the helo's at HS-10 won't be doing ground turns so I can hear my ipod.
Spencer - This Saturday is the once/ a month "Keepers Day" at the San Diego Zoo. It's open early to a few elites (suckers who pay extra $) one Saturday a month. You get a behind the scenes type tour with a keeper and an exhibit. It's an FFO (Forced Family Outing). I could do Friday at 8 or maybe join you on the following Saturday? Hope your ankle heaks up!!! ================ Ted
P.s. You running the AFC in August?