Bad Ankles..

[Silverhawk]

Seems like every time i play lacrosse I seem to sprain my ankles. Im getting pretty worried about this problem and dont know how to fix it. Does anyone have any good suggestions for braces or exercises to help them strenghten? I'm getting the new Nike cleats and does anyone know if those have good ankle support?

[jtothep213]

super bads have nice support. I have the same issue, and i just wear high top cleats, ankle braces, and i pay special attention to stretching. I have ankle and Aceles (sp?) issues from football, and man, i hagte it too. You gotta live with it.

[Jesse]

I strap my right ankle before I play.

http://www.physioroom.com/prevention/taping_guide/taping_technique2.php

[Mike21]

Go to sports authority, and buy McDavid ankle braces and wear them. I hurt my ankle last year and I always wear them now to prevent that from happening, and for support.

[ExiledinIN]

I've bought numerous ankle supports.

The thing that I have found that works the best is just taping the ankles. Although this is time consuming, it is by far the best way to make sure you won't be able to roll your ankle vs. buying an ankle support.

[GoBucks]

Ankle supports and tape are good ideas, but it might be because your ankles are a little weak. You can try to strengthen your ankles when you work your lower body. Get a theraband, and do 2 sets of 20 eversions, inversions, plantarflexions, and dorsiflexions, 3 times a week. It'll help out a lot if you have stronger ankles. I have to do these for physical therapy, so I know what I'm saying.

[mattlax43]

put your stick on the ground. Preferrably crossing over a line perpindicularly so it makes 4 squares. then on your right foot, hop around in each square 10 times. then switch and hop on your left foot around 10 times.

then on both feet hop around the stick doing a figrue eight. so say you start in the back right square, you would hop to the top left, then over to the top right, and back to the back left square, then over to the right bottom square. thats 1. now rinse and repeat.

[Ghilliemarine]

As someone who is an athletic trainee *training to become one*. You should NOT wear braces unless you are injured as that will only make your ankles more weakened because they are constantly supported. Now if you have sprained your ankle, then you can use one, but also pick up something called a "TheraBand". There are exercises you can do with them but they are hard to explain via internet. I will try to get a video up tomorrow or saterday on how to use them. As for strengthing them, run more, streach more, and then also do some calf weight exercises.

[Jesse]

As someone who is an athletic trainee *training to become one*. You should NOT wear braces unless you are injured as that will only make your ankles more weakened because they are constantly supported.
My aunt has to contiually wear her ankle brace now because she used to wear it every Netball game and her ankles rely on the brace.

[paintballislife]

i had tendinitus (sp?) on the tops of both feet during freshman football. right where my foot meets my ankle. i taped my feet then put my cleats on, then taped those. once i got yelled at for going through 3 rolls of tape in a week i bought some ankle braces. but the tape makes like a cast on your foot if you do it right. i suggest the good ole trusty tape.

[Ghilliemarine]

Exactly, thats why you want to strengthen it so you don't rely on it.

[roxgaeld51]

As someone who is an athletic trainee *training to become one*. You should NOT wear braces unless you are injured as that will only make your ankles more weakened because they are constantly supported. Now if you have sprained your ankle, then you can use one, but also pick up something called a "TheraBand". There are exercises you can do with them but they are hard to explain via internet. I will try to get a video up tomorrow or saterday on how to use them. As for strengthing them, run more, streach more, and then also do some calf weight exercises.
As a fellow constant strainer, my q's this, when do you take the ankle braces off so that you don't become weakened. Every time I take it off, I reinjure one or the other...

also, i go to my trainer and constantly stretch them after I hurt them. (I'm in Sports Medcine Club, so I'm pretty up to date about this sort of stuff)

Also, Jesse, that site you showed, they don't use pre-wrap. What do you do, shave your legs, OUCH

[MSLax]

ASO ankle braces cost anywhere from 30 to 40 but its worth it

[Ghilliemarine]

Grab a theraband *str 3 i suggest* and do inversion, eversion, dorsi-flexion, plantar-flexion, *both bent knee and straight knee* *Since your in SM i'm assuming you know the motions, and how to use/what a thera band is*

[laxr24]

Besides strengthening your ankles, the best ankle braces are ASO. They are the choice of many college basketball and football players and i have found them to work better than others that i've tried. If you really really need to, tape your ankles and also wear braces.

[goalLAX]

As someone who is an athletic trainee *training to become one*. You should NOT wear braces unless you are injured as that will only make your ankles more weakened because they are constantly supported. Now if you have sprained your ankle, then you can use one, but also pick up something called a "TheraBand". There are exercises you can do with them but they are hard to explain via internet. I will try to get a video up tomorrow or saterday on how to use them. As for strengthing them, run more, streach more, and then also do some calf weight exercises.
Ghilliemarine- what year are you in school?

I am also an athletic traing student and do not not agree with the first bolded statement, and would like to know where that information comes from. Braces can be both rehabilitative (worn after an injury) and preventive (worn by those who have had multiple injuries to the same area or have weak joints). There for if you have chronic (constent recurring injuries) weakness at the ankles, braces can be helpful. However the right kind of brace is very importent. Going to the store and just picking out a brace is not the best idea if you dont know what you are looking for. There are different kinds of ankle injuries and braces that are appropriate for each injury.

With that said. If you are able to see an athletic trainer you should before attempting any kind of treatment, because there may be a specific reason for the constent sprains (torn ligaments, bone problems, ect). If you do have an athletic trainer then you should ask your doctor. You do not necessarily need to see the doctor, but aleast ask for a recommendation on what you should do. It the mean time, strengthing is a good idea. The threaband exercises that have been recommend are all good things that you can do on your own. However running will not strengthin a weak ankle, it can worsen the problem. You dont need to stop running, but be cautious. Talk to a doctor before doing a lot of heavy running. Calf weight exercises are also a good suggestion.

Also there have been a few suggestions of taping the ankles. This is a good idea and can help support the ankle. However it is not something you can have a bubby do before a game. If someone who does not know what they are doing you can hurt youreself much worse. And when I say someone who knows what they are doing, I mean a certified athletic trainer. Taping ankles is not just throughing one some tape. There is alot to to. Again I recomend speaking to an athletic tainer or doctor.

I hope this helps and answers your questions

[goalLAX]

As a fellow constant strainer, my q's this, when do you take the ankle braces off so that you don't become weakened. Every time I take it off, I reinjure one or the other...

also, i go to my trainer and constantly stretch them after I hurt them. (I'm in Sports Medcine Club, so I'm pretty up to date about this sort of stuff)

Also, Jesse, that site you showed, they don't use pre-wrap. What do you do, shave your legs, OUCH

If you wear braces, then you may wear them for the rest of your sports career. Now I am sure you are aware of this, but braces should only be worn when praticing and playing in games. Some people have chronicly weak ankles and are doomed to wear braces. Although your ankles may never be the strongest, you can strenghthen them.

Also if you see your athletic trainer on a regular basis then they should be advising you on what to do in terms of strenghting and support, and there should be no need to ask the fourms for advise.

[Jesse]

Also, Jesse, that site you showed, they don't use pre-wrap. What do you do, shave your legs, OUCH
Well... Yeah I did during the season. I use Pre-wrap now though.

[nclaxkid]

Yeah. Me too. I went to physical therapy and they helped A TON.