Ankle Injuries.

Ankle injuries are moderately common, but usually when people fall off
and land on them, it certainly isn't something you should get used to.
It might be worth trying some ankle exercises to strengthen them,
wobble board is a good suggestion, or you can get a thick elastic band
like 'this' (http://tinyurl.com/2ynav5) you hook over your feet which
you can do various exercises with. You might have to get it from a
physiotherapist tho, it seems like they don't sell them individually
online, and they can detail you exactly which exercises you need to do.
I also wore neoprene ankle protectors when i was recovering from
injury, these take some of the load off your ankle, and help bend it
back straight so you don't fall at a bad angle on it. Most sports shops
will stock neoprene braces for knees ankle elbows etc.

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The wobble board looksl like it might be a interesting trainer, I'll
have to speak to one of the Doctors in the office where I work about
it.

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I've done the same thing to my ankles on almost every MUni ride until
recently- too much of your weight is towards the balls of your feet. If
you place the middle of your foot on the pedal, you'll be in a better
position to take drops, bumps, etc., but sliding off the pedals still
happens a lot:

1. I bought a good pair of MUni shoes, lot's of grip, and I haven't
slid off and strained my ankle since.
2. Hold on to your handle tighter than you think you might need to when
running obstacles and really force your feet down.
3. It happens more often if you're ankles haven't had time to heal in
between strains.

I wear ankle wraps sometimes, but they don't work that well for what
you described, they help more with left and right lateral twists.

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cut soft mouse-pads in 4 pieces, round the corners. And you'll have 2
pairs of ankle protectors to put in you socks.

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Another good ankle strengthener is too stand on one foot and close your
eyes, the constant shifts your ankle makes to steady your balance
strengthens them up. I used to us it all the time after spraining
ankles (when they could take weight again).
As for you specific problem its quite hard to get strength back there
as there'll always be a weakness mine are prone to doing that and its
really annoying you just got to be careful and learn to live with these
little injuries.

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Go see a doc... I fscked up both my ankles last year, one mostly 'cause
I was lazy and didn't see the doc... In my case, some ankle braces
helped immensely, but that was a different type of injury... I
actually injured them cycling...

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Actually I am going to go see a doctor, I injured the other ankle, the
continued to ride on it thinking it was a simple sprain that I could
ice and elevate and be good in a week. Now I can hardly walk on the
thing. Luckily I work at a radiology center (I'm their IT guy =D) so
free MRI's for me!

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leo said:

cut soft mouse-pads in 4 pieces, round the corners. And you'll have 2
pairs of ankle protectors to put in you socks.

I don't understand can somebody explain how you cut it round the
corners?

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adam.mc37 said:

Actually I am going to go see a doctor, I injured the other ankle, the
continued to ride on it thinking it was a simple sprain that I could
ice and elevate and be good in a week. Now I can hardly walk on the
thing. Luckily I work at a radiology center (I'm their IT guy =D) so
free MRI's for me!

Dorsiflexion of the foot is a reality of any unicycling involving
hopping or dropping. It is very common to injure ankles due to
dorsiflexion.

In addition to RICE, and the exercises suggested here, you should
really think about wearing ankle protection of some sort. High-topped
shoes, or ankle braces or wraps will help your foot absorb the impacts
without hyperextending.

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http://www.ankleshop.com/proddetail.asp?prod=206XX

Ankle braces, with straps. Gotta have them. Standard gear (in our
group) for tech muni.

As mentioned, you need to develop the reflex to always slide your foot
so the instep is over the pedal when approaching hard rolling or drops.
Once the ankle capsule gets screwed up (from too much backward torque)
it takes months to heal.

JL

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vivalargo said:

http://www.ankleshop.com/proddetail.asp?prod=206XX

Ankle braces, with straps. Gotta have them. Standard gear (in our
group) for tech muni.

As mentioned, you need to develop the reflex to always slide your foot
so the instep is over the pedal when approaching hard rolling or drops.
Once the ankle capsule gets screwed up (from too much backward torque)
it takes months to heal.

JL

Unfortunately those seem only to support "rolling", side-twisting
injuries; are there any braces that specifically protect againt the
kind of over-inversion sprains that we tend to sustain, where the ankle
gets over extended *upward*? I suppose maybe a brace like that would
limit vertical flexion too much, thus not be too practical?

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I had no idea that ankle support was such a big deal, I wish someone
told me in advance that I should consider ankle support =) Maybe they
should build leg armour with ankle support built in =D

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I just got back from an orthopediest (sp) on an unrelated topic and I
asked him about this. What happens is the bones at the top of the foot
are slammed into the bones of the leg. That is why you get that tender
spot on top of the ankle when you would expect it at the back (point of
stretch). If it happens enough a spur may form or chip produced. I
have greatly reduced the occurence by moving my feet slightly forward
on the pedals during drops and the like. I try to get the pedal
directly under my leg. Now know that I am 40 pounds over weight, you
slight guys may be able to prevent by other means (strength, shoes,
etc) Good luck

Sorry if this was a thread jack.

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go to a doctor

do some fisioterapy

they will make some muscles on your ankle

this kind of injurie dont happens to me anymore

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Stand more on your heals if you're going to do a big drop.
Try to jump clear of the unicycle when you fall/dismount.

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