What Kind of Reality Check Do I Need Quiz
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QuestionWill these exercises help prevent injuries such as sprained ankles?
Michele DolanMichele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
Certified Fitness TrainerYes, but be vigilant. Practice rising up onto your toes and slowly lowering down again. Balancing on your toes and squatting will also help build the strength your ankles need to be stable. -
QuestionWhat causes chronic ankle instability?Michele DolanMichele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
Certified Fitness TrainerIt may just be the way you are made or it may be a lack of challenge to the ankle muscles. -
QuestionHow do I strengthen my ankle after it has been put back in place?Michele DolanMichele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
Certified Fitness TrainerStart very gradually by putting weight on the injured leg. Once it is happy supporting your weight, you can begin doing small range of motion calf raises and balancing on one leg while leaning your back against a wall. Slowly work up to the exercises suggested here. Circling the ankle slowly while seated is another good exercise at this stage of recovery. -
QuestionWhat causes weakness in the ankles?Michele DolanMichele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
Certified Fitness TrainerWeak ankles can be genetic or just caused by a lack of activity in those muscles. -
QuestionHow can long distance runners take care of their ankles?
Jonathan Frank, MDDr. Jonathan Frank is an Orthopedic Surgeon based in Beverly Hills, California, specializing in sports medicine and joint preservation. Dr. Frank's practice focuses on minimally invasive, arthroscopic surgery of the knee, shoulder, hip, and elbow. Dr. Frank holds an MD from the University of California, Los Angeles School of Medicine. He completed an orthopedic residency at Rush University Medical Center in Chicago and a fellowship in Orthopedic Sports Medicine and Hip Preservation at the Steadman Clinic in Vail, Colorado. He is a staff team physician for the US Ski and Snowboard Team. Dr. Frank is currently a scientific reviewer for top peer-reviewed scientific journals, and his research has been presented at regional, national, and international orthopedic conferences, winning several awards including the prestigious Mark Coventry and William A Grana awards.
Sports Orthopedic Surgeon & Joint Preservation SpecialistFirst and foremost, pay attention to your footwear. The biggest problem is that many runners don't switch out their shoes as often as they need to. When the padding wears away, it puts a lot of stress on your foot and ankle. -
QuestionI have a weak ankle because of all the times I have rolled it, and I'm only 13 years old. Will that affect me as I grow up?
Community AnswerIt shouldn't, but you should carefully strengthen your ankle and try not to do much exercising until it's fully healthy. You should also stretch often to prevent injuries. -
QuestionI have very weak ankles from a previous injury. Should I wear a brace when I first start doing any of these exercises?
Community AnswerYes! It is important to support the weak ankle until it becomes strong enough to work out without the support. This way, working little by little, you reduce the risk of injury! -
QuestionI have bad ankles. Will I still be able to do gymnastics?
Community AnswerYou may be able to if you start strengthening your ankles now.
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QuestionI have really weak ankles and they are always hurt. I'm in ballet and about to go into pointe shoes. What can I do to help?
Community AnswerEach day, hold a weight of 5 - 10 pounds in each hand to your side, and go on your tiptoes while holding the weight. Hold 5 - 10 seconds. Do three sets of these, then take a break and repeat until you've done 12 sets.
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QuestionI am 11 and I can not run 50 meters without my ankle rolling badly. Is this only for adults, or can I do it?
Community AnswerPretty much any of these techniques should be fine for you, though you might want to get adult supervision if you try the one with weights, just to make sure you don't hurt yourself. -
QuestionI broke my foot last year February. Would these exercises help with strengthening my ankle?
Community AnswerGo to the pool; it is helpful for regaining strength and endurance after injuries. -
QuestionCan I still do sports if I am young but have a bad ankle injury?
Community AnswerYou can do sports but you have to give time to your body to recover.
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QuestionHow can I strengthen my ankle when I recently sprained it?
Community AnswerYou should wait for your sprain to heal before attempting any exercises. Once it has healed, you can exercise to your heart's content. Always listen to your body though -- if it hurts, that's a sign you should stop.
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QuestionHow do I get rid of puffy swollen ankles?
Community AnswerTry using compression socks or stockings and keep your legs raised as much as possible. You can also try over-the-counter water regulation tablets.
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QuestionCan I still figure skate since I sprained my ankle multiple times in a row?
Community AnswerYes, but you have to give the ankle time to heal which could be days or months depending on the severity of the sprain. It may also be a good idea to look into wearing ankle braces while skating or preforming other activities that can strain the ankles.
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QuestionI had ankle surgery last year. My foot is still swollen and as of the past week, I am experiencing pain and clicking in my ankle. What should I do?
Community AnswerI would talk with your surgeon or another doctor. It isn't unusual to have mild pain or even clicking after surgery, but you should still see a doctor.
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QuestionHow long can it take for a sprained ankle to recover?
niyah GloverCommunity AnswerIt depends on how bad the sprain was. Usually your doctor will tell you how long. It can take months to heal. -
QuestionWhenever I ice-skate or roller-blade, my ankles bend my feet so far inwards towards each other that I can't skate straight. Will strengthening my ankles help with this?
Community AnswerYes. Strengthening your ankles will help. You could also try different skates and roller blades.
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QuestionWhen I point my toes super hard, the arch of my foot cramps up. Is there anything I can do to prevent this?
Community AnswerRoll out your feet where they are cramping and counter-stretch your feet by flexing them. There is no way to fully prevent them from ever cramping but doing this should help.
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QuestionI keep on rolling on my ankle. As a result, I stretched some leg ligaments. Is there anything I could do about it?
RayCommunity AnswerMild, low-grade ankle sprains will usually heal in one to three weeks with proper rest and non-surgical care (such as applying ice). -
QuestionAre these exercises good for one who has osteoarthritis?
Ava BelleCommunity AnswerYes. But try this stretches too: Walking, biking, swimming, tai chi, yoga, and water aerobics are all good aerobic exercises for people with osteoarthritis. Water exercise is especially ideal because of water's soothing warmth and buoyancy. It's a gentle way to exercise joints and muscles -- plus it acts as resistance to help build muscle strength. -
QuestionCan I do these exercises if it's 1 week since I sprained my ankle? It's still hurting but not too painful and I can already limp and move it around in little circles.
Da geniusCommunity AnswerIf you are still experiencing pain of any type in your ankle, then it is best not to over exert and to instead rest to allow the area to heal. When you feel comfortable to start the exercises again, be sure to start doing them slowly.
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