[akane_1984]

I have just sprained my ankle for second time in as many years, third time in total with first time being way back in 2006. Now last two times i've sprained it I have been wearing an elasticated support.

Can anyone primarily people that play football give me advice on best type of support/protection to use, I see Nike do 'ankle guards' wondering if maybe should start wearing those in combination with elasticated support from now on...

yesterdays sprain and time before were both due to impact to ankle bone ball kicked at force and yesterday accidental 50-50 were ball skipped away and player kicked ankle. Very first time sprained it I put my foot over ball and twisted/sprained it. So really I am trying to prevent the impact causes...

[ste v p]

Originally Posted by akane_1984

I have just sprained my ankle for second time in as many years, third time in total with first time being way back in 2006. Now last two times i've sprained it I have been wearing an elasticated support.

Can anyone primarily people that play football give me advice on best type of support/protection to use, I see Nike do 'ankle guards' wondering if maybe should start wearing those in combination with elasticated support from now on...

yesterdays sprain and time before were both due to impact to ankle bone ball kicked at force and yesterday accidental 50-50 were ball skipped away and player kicked ankle. Very first time sprained it I put my foot over ball and twisted/sprained it. So really I am trying to prevent the impact causes...

OK, let me state I AM NOT a medical professional and you should seek advice from someone trained in injury management. However, I have had a lot of experience with ankle injuries - broken same ankle twice, sprained both ankles on countless occasions, one particularly badly going down some stairs. I have had a lot of treatment for these injuries and had I not seen specialists, I don't know how active I would be now.

First of all, you should concentrate on getting the swelling down asap. I hope if you're at work (did you go in?) then you have managed to get it elevated. Remember the old mantra of injury management - RICE. Rest, Ice, Compression, Elevation. This will speed up your recovery time.

Secondly, I would try and see someone about it to assess the damage done. You said on another thread that you were having trouble walking. I would try to see a professional about the potential damage done - it may be worth an x-ray. You could get one quickly at a "minor injuries unit"/"NHS walk in centre" near you to avoid the whole A & E experience. Even if you haven't broken it, you have probably damaged the ankle ligaments and it would be useful to know the extent of damage. This will affect your treatment and recovery time.

A professional physio will know how to manage your injury and how to accelerate your recovery if you want. Ankle injuries require lots of rehabilitation and some of can be painful. A professional should know when you can "push it" and when to hold off because you may be doing further damage.

I have found that once you have damaged an ankle, you are more likely to repeat the injury over and over again (excuse the pun). The best way I have found to stop injuries occuring is something called proprioception. This is a body's knowledge of where other parts are in relation to each other. You can train your body to improve the proprioception in the ankle region by doing lots of single leg balancing work, closing your eyes whilst balancing, hopping etc. However you shouldn't attempt this before you are ready and you really need someone to assess you and go through exercises with you before you start otherwise you'll just repeat the injury.

In terms of strapping/ankle braces, I have found manual strapping (by a physio) to work best followed by some of the leather lace up ankle supports. These are often the least bulky and lighter than other braces.

[akane_1984]

appreciate the advice, doesn't seem to be any minor injury units close by in Northern Ireland so would probably have to go to A&E to get x-ray.

Did make it in to work today and trying to keep ankle as elevated as possible. Have a elastic support on with sock over the top and loosely fit trainers. Walking is alot better today and swelling wasn't bad this morning, Dad gave me the old vinegar bandage treatment all last night! lol

If I can find the time around this new graduate job I'd like to get it checked out properly as playing football is big part of my social life and would hate for this to reoccur over and over again.

[akane_1984]

question for those who play a lot of sports.. what would be better protection for my ankle while playing, an elasticated support sock or nike ankle shield guards?

[penno116]

Hi, I play a lot of footy and have rolled my ankle a few times, normally when taking a goal kick.

I wear both, I find an tight elasticated support will prevent you going over on your ankle, it has to wrap your foot too, something like this
Mueller Elastic Ankle Support at Lanson Running

The nike ankle protectors (other protectors are available) are designed to cushion an impact to the ankle rather than spraining.

[ste v p]

Originally Posted by akane_1984

question for those who play a lot of sports.. what would be better protection for my ankle while playing, an elasticated support sock or nike ankle shield guards?

What you want to avoid is rolling your ankle again. This is less to do with impact and more to do with ankle stability. Personally I don't think an ankle shield will do much except protect from kicks to the ankle. They won't stop you spraining it. An elasticated support might be slightly better but not much. I would go for some sort of ankle support, something like the McDavid lightweight ankle brace.

I still maintain that the best long-term protection for your ankle will be some intensive physiotherapy. An ankle support will help give you confidence when returning to sport but eventually it would be good to ditch the support and play without any support. I have sprained my ankle even whilst wearing an ankle support because it was just too weak to cope with the stresses of sport.

[akane_1984]

Originally Posted by penno116

Hi, I play a lot of footy and have rolled my ankle a few times, normally when taking a goal kick.

I wear both, I find an tight elasticated support will prevent you going over on your ankle, it has to wrap your foot too, something like this
Mueller Elastic Ankle Support at Lanson Running

The nike ankle protectors (other protectors are available) are designed to cushion an impact to the ankle rather than spraining.

yeah penno thats what I currently wear something similar made by 'champion'. however it seems my last two sprains have been result of direct impact to ankle bone... my concern would be how comfortable wearing both would be, how long have you wore both?

@ste1000, yeah I am going to enquire about physiotherapy in my area as soon as I can find the time. third sprain to same ankle in four years, oddly 2006, 2009 (March) and now 2010 March again. Since 2006 I haven't played without an elasticated support on my ankle so the two sprains in 09 and this week have been while wearing a support but I stress I didn't go over the ankle was more and impact injury

[penno116]

I rolled my ankle in september and have been wearing it every sat and sun since. I find it fine to wear both, not been uncomfortable at all, don't get one too tight.

I think impact injuries are part of football, not really much you can do to protect against them, not really more than you are doing.

If you make you ankle too rigid then you could do other damage in a tackle, shin, knee etc.

[FunkyMunkey]

If your ankle sprain was mainly due to a high velocity impact, there's not much you can do about that.

The main reason people sprain their ankles is due to a lack of proprioception, which is the body's ability to know what each part of it is doing and where each part is in relation to the others. It's the hardest thing to train and often returns last after an injury. Given what you've said about you've previous history, I suspect that a lack of proprioception has at least something to do with your current injury. As Ste said, you need to go and see a physio.

I was chatting to an extremely experienced knee physio last year (he must see about 500 knees per year), and he reckons that the reason why Michael Owen has had such a poor injury record, and also why he did his ACL is due to a lack of proprioception. Basically, he kept on getting rushed back from injury and, although he'd developed the strength, his body didn't know what it was doing and got injured again. If you look at his ACL injury, he gets his legs into a really bad position, which wouldn't have happenned if he had a better sense of where they were.

YouTube - Michael Owen ACL rupture

Basically, it just goes to show you just how important it is... go and see someone!

[akane_1984]

cheers for the comments guys, keep them coming...

I have sent an email off to a physio who operates not far from my home hopefully can nip round soon and have a chat.

[FunkyMunkey]

Depending on your flxibility with work, you'd be just as well going to an NHS physio, tbh. They may be able to refer you to an "ankle class" in the physio gym, which is basically a circuit specifically for people with ankle injuries. It depends on the severity of your injury.

If your injury isn't particularly acute, you'd have to be pretty clear (read: adamant) about your injury history, and that you're concerned about it happening again. In general, NHS physios are "better" than private ones because they have more checks in terms of keeping up their knowledge and they have more support from other physios.

However, there are many excellent private physios out there, but they'll cost you £30+ for a half-hour appointment.

[akane_1984]

Hi Munkey, I nipped into physio that is on my road and yeah £35 for consultation. I'll go round see what he has to say...

[RMCF]

I have had every injury under the sun playing football for 35+ yrs and I used to have problem ankles.

If you find that you roll your ankle or go over on it while running/turning, why not try on eof the lace-up ankle braces seen on this link:

Ankle supports and ankle braces

I know a couple of guys who use them and they are very happy. They have little metal strips down the sides that provide decent support and limit your chances of going over on your ankle. Might be worth trying in your case.

As for getting the odd kick or knock on it, this is going to happen. I have a few pairs of those padded ankle protectors from the likes of Nike (like the ones at the bottom of shin pads) and to be honest these, or a bit of elastic strapping, will never be strong enough to stop your ankle rolling.

Also, if you find that you do roll your ankle, make sure you are using footwear made for purpose. By this I mean don't try to play indoor football or astro football in trainers designed to jog in. These have wider soles and they tend to roll outward too easily if you land on the edge of them. I buy various pairs for purpose, so I have a jogging pair, an indoor court pair and a pair for 3G astroturf. It does help.

As for dealing with injuries, I have always found heat and ice works wonders for strains and ligament tears. Apply maybe 3 times per day. alternate between heat for 1min, then cold for 1min, then heat, and continue for maybe 10 or 15mins. Always end with heat as it opens the blood vessels.

[g8tecrasher]

I ruptured the ligaments in my ankle 3 times in 18 months and spent a fortune on all sorts of supports. I found the best solution was a simple elasticated bandage. The biggest problem I found was once I got the support, shinpads with the ankle protection on and socks I couldnt get my boot on. In the end its stopped me playing as it was giving me too much grief. So the best advice I can give is let it heal properly and dont rush back playing

[akane_1984]

@RMCF thanks for the comments. I have seen those lace up braces before didn't quite know how they worked really.

I think its unlucky as I say that last week and last years knocks have both been result of an impact rather than the common going over on the ankle so for the most part since 06 the elastic support must have been working! I see trying out the nike shields as an added measure now to protect the recent sort of injuries ball being blasted off my ankle from short range and the kick I took this week.

You made a good point about footwear I actually do wear different footwear for different surfaces I have astros for indoor and astro pitches and blades for 3G pitches and then I have trainers for running. Either way I am eager to see what the physio has to say on Monday I don't think at 25 I could give up playing football as it forms a major part of m social life I play 3/4 times a week with friends, family and old work colleagues, I am not really a gym kind of person.

[RMCF]

Originally Posted by akane_1984

@RMCF thanks for the comments. I have seen those lace up braces before didn't quite know how they worked really.

I think its unlucky as I say that last week and last years knocks have both been result of an impact rather than the common going over on the ankle so for the most part since 06 the elastic support must have been working! I see trying out the nike shields as an added measure now to protect the recent sort of injuries ball being blasted off my ankle from short range and the kick I took this week.

You made a good point about footwear I actually do wear different footwear for different surfaces I have astros for indoor and astro pitches and blades for 3G pitches and then I have trainers for running. Either way I am eager to see what the physio has to say on Monday I don't think at 25 I could give up playing football as it forms a major part of m social life I play 3/4 times a week with friends, family and old work colleagues, I am not really a gym kind of person.

I wouldn't have blades anywhere near me, especially on 3G pitches.

I know so many people who have had ankle injuries wearing blades. I wouldn't even wear them on grass - I still use the old moulded football boots. Blades are a disaster and I think that they force your foot to bend/twist unnaturally, adding to stress on the bones and ligaments. I have also had 2 physio's tell me this.

Why are you not using your astro (dimpled soles) on the 3G pitches anyway?

[akane_1984]

Originally Posted by RMCF

I wouldn't have blades anywhere near me, especially on 3G pitches.

I know so many people who have had ankle injuries wearing blades. I wouldn't even wear them on grass - I still use the old moulded football boots. Blades are a disaster and I think that they force your foot to bend/twist unnaturally, adding to stress on the bones and ligaments. I have also had 2 physio's tell me this.

Why are you not using your astro (dimpled soles) on the 3G pitches anyway?

Didn't know that, I am using the blades because they were bought for me as present.

[RMCF]

Originally Posted by akane_1984

Didn't know that, I am using the blades because they were bought for me as present.

But you mentioned you have astroturf trainers, so I was wondering why you wouldn't wear these on the 3G pitches, which are astroturf after all.

By astro trainers, I assume you mean the ones with the dimples/tread on the sole, as opposed to smooth?

No need for blades. These are mean for grass and nothing else. Don't listen to anyone who tells you that these are to be used for astroturf pitches.

[g8tecrasher]

Where I play on one of those pitches you get chucked out for playing in blades. I wear Adidas Copa Mundials for most surfaces and World Cups for mud.

Best boots ever made

[RMCF]

Originally Posted by Gaz Lear

Where I play on one of those pitches you get chucked out for playing in blades. I wear Adidas Copa Mundials for most surfaces and World Cups for mud.

Best boots ever made

Have Mundials myself. Those, along with the original Puma King, are best boots ever. And I've been thru some boots !!!

However, I still wouldn't wear my Mundials on 3G Astro. I am now knocking on in years, and have a history of tendonitis caused by wear and tear and playing on bad surfaces, and find that there isn't any shock absorption in the Mundials. Prefer to use proper Astro trainers. Far easier on the ankles, knees etc.

[akane_1984]

sound advice guys, I hear Nike total 90 astro trainers I use for indoor and astro i'll start using these again for 3G as I only stopped using them when I was bought the blades...

will report back tomorrow evening with what physio has to say...

[akane_1984]

well guys just back from physio there, went well he gave me more than the half hour slot which was nice. Went to town on my ankle! but thinks that one of the ligaments is just bit loose nothing to worry about.

Made me do some excerises standing on one leg etc and I have horrible balance on the problem foot so that needs worked on with balancing excerises over next two weeks before I go back for check up. Couldn't believe how bad right side was compared to left!

[RMCF]

Originally Posted by akane_1984

well guys just back from physio there, went well he gave me more than the half hour slot which was nice. Went to town on my ankle! but thinks that one of the ligaments is just bit loose nothing to worry about.

Made me do some excerises standing on one leg etc and I have horrible balance on the problem foot so that needs worked on with balancing excerises over next two weeks before I go back for check up. Couldn't believe how bad right side was compared to left!

Always good to hear you aren't as bad as you thought you were, isn't it?

As for those wobble boards, they are a torture. I didn't do well on them either, but I have visited many physio's over the years and very few use them as a guide to your problems. But they do say that if you have good balance then you are less likely to go over on your ankles, twist things etc. But then, that doesn't stop you getting a good old boot off another player, which is always the danger.

Anyway, I have a few things that might help you that I don't use. I will donate them to you if you cover the postage costs. They might do you some good. I have a pair of those ankle protectors like the Nike ones you mentioned, except these are Uhlsport and they are rubberised and not as bulky, so you might be able to wear them under shinpads that have ankle guards for added protection. This is them:
http://i30.twenga.com/health-beauty/...8127510300.png

Also have a Homedics hot/cold compression thingee. Never out of the box. Its quite bulky and heavy but you might want to give it a go. Can email you a pic if you want.

Ironic just chatting about injuries, I picked up one this morning playing that looks like it will keep me out for a week or two. Got studded on the top of the foot and really hurting tonight. Not so much the bone, but my ankle ligaments just feel weak, even when walking, so that I feel the need to walk mostly on my toes. Nothing that an ice pack, hot water bottle and bit of rest won't cure though. Hopefully. You don't appreciate your fitness til you're injured. Meant to be playing 2 more games before the weeks out, but will just rest up instead. Have to be careful at my age

[akane_1984]

thanks for the offer RMCF! very nice of you to offer mate, got myself a pair of those nike ankle guards for £4 off Amazon at weekend though.

if you want to post up a photo of the hot/cold compress might be interested in that!

I am going to work hard on the balancing for next two weeks, It is good news to know that ligaments aren't that bad and could be back playing in 10-14 days after check up on 22nd. In mean time he said no problem power walking home from work or going on short 1/2 mile runs.

One thing he did say though was that he didn't encourage that I wear the elastic support forever... said he'd prefer if I got out of the habit of using that.

[RMCF]

Originally Posted by akane_1984

thanks for the offer RMCF! very nice of you to offer mate, got myself a pair of those nike ankle guards for £4 off Amazon at weekend though.

if you want to post up a photo of the hot/cold compress might be interested in that!

I am going to work hard on the balancing for next two weeks, It is good news to know that ligaments aren't that bad and could be back playing in 10-14 days after check up on 22nd. In mean time he said no problem power walking home from work or going on short 1/2 mile runs.

One thing he did say though was that he didn't encourage that I wear the elastic support forever... said he'd prefer if I got out of the habit of using that.

PM me your email address and I will get a pic sent off to you. I don't use these things so might as well get them to someone who might. Don't feel obliged to take them if you don't want them. I can donate them to a local charity shop if you don't need them. The ankle wrap is quite heavy. I would guess £5 to post it.

[akane_1984]

ok who ever thought balancing on one foot with your eyes closed for 30-60seconds could be so hard!

tried doing these exercises this morning waiting for kettle to boil and was terrible lol balance on right side is way off. Wonder should use Wii Fit in living room it has balance games

[ste v p]

Originally Posted by akane_1984

ok who ever thought balancing on one foot with your eyes closed for 30-60seconds could be so hard!

tried doing these exercises this morning waiting for kettle to boil and was terrible lol balance on right side is way off. Wonder should use Wii Fit in living room it has balance games

You get better at it but it is bloomin' hard. Wait till you have to try doing a quarter squat at the same time!

[akane_1984]

Originally Posted by ste1000

You get better at it but it is bloomin' hard. Wait till you have to try doing a quarter squat at the same time!

ste1000 he got me to try that last night, was funny just kept falling over

[akane_1984]

Well been keeping at these 10 minutes of balancing when get home from work I am noticing an improvement at least with eyes open. Still very hard to balance with eyes shut.

The ball of my ankle still feels bit whats the word soft? so still haven't went back to any football yet, ask my fiance I have been such a pain these last two weeks. Check up appointment with physio on Monday coming.

[akane_1984]

Update: had checkup today with physio. no bruising on the ankle anymore and he was happy with my balance, got me to do some more intense stuff like hopping on spot then hopping from 12 o'clock to 3 then 6 and so on had no problem.

Suggested I can go back to playing football this week and that his recommendation is I start to get used to playing without the elastic support as it isn't a long term solution... although he understood if it was a mental support and may be hard for me to give up wearing it.