Hi everyone,
Sorry about the long post. If you dont want to read the whole introduction to see what its about: I need help with exercises to get stronger and more flexibility in my ankle - the problem propably comes from a broken ankle 3 years ago.
The whole story:
I started running, and running barefoot/ minimalist 14 months ago. Before that I had a few runs a few times each year, but nothing serious. I am very fit form other sports. The reason i almost never ran before was due to uncomfort in the back and in my knees.
When I heard about painfree running without shoes - i had to try, and loved it. What a great feeling.
I had some miner startup problems (TMTS). TOFP, strained a ligament on the outside of the heel, blisters etc. But then I thought everything was ok, and I started running longer. 3 - 6 miles for each run, 2 times a week. The running was 50% barefoot and 50% minimalist (Vivo barefoot). Norway has a pretty tough climate, and its difficult to do all my running bf.
After a few weeks I started to feel pain in my calves. It was hard to define the exact location, but it felt like a burning in the muscles/ ligaments on the inside of the calf, 1/3 down from the knee. And the same feeling - but stronger, on the outside of the calf 1/3 up from the ankle. The pain got stronger when running, then weaker during the run. a few hours afterward it would be at its worst. I paid a visit to a physica therapist and i found that my left ankle - where the problem is - was not as flexible as the right one. It was also impossible for him to get a "snap" sound when pulling the ankle joint of the left foot. If I sit on the floor with stretched legs and try to point my toes at my face - its clear that the left one is not as flexible.
After some rest with no running, regular massasje at the PT and some stretching. the pain went away. Then Winter came and I took a few months off from running ( i dont like running in snow, and I am not a big fan of thredmills). I did continue irregular exercises for my feet, for both strength, balance and flexibility, as well as other sports. When Spring was approchiing I startet very carefully on the threadmill and then moved outdoor as soon as the weather allowed. Everything felt fine and I was taking it slow and easy.
Now I can feel the pain coming back, and I am really worried that itll never go away if I continue running. Its still not as bad as it was, so I am still doing very short weekly runs. I try to walk bf as much as i can, and I try to stretch. But the pain is not going away.
The most logical reason for this problem is an ankle-fracture i had 3 years ago. I had a cast on for three weeks, and while i did try to do exercises to regain flexibility afterwards, I now fear that I did not do enough.
As I want to keep running, I am very open to suggestions. My plan is to set up an exerciseplan for strenght, flexibility and balance. But I need help with wich exercises to do, and how often. And should i keep running even if it hurts? Today i do:
ankle-rolls (sitting with raised feet and rotating ankles cw and ccw)
toe- raises (standing on my toes in a stair and lifting my bodyweight)
balancing on a balance-flatlball- thingy.
squats on a balanceboard
regular squats
lunges
calf- stretches.
Please, do anyone have any suggestions?
BR
Armas
Sorry about the long post. If you dont want to read the whole introduction to see what its about: I need help with exercises to get stronger and more flexibility in my ankle - the problem propably comes from a broken ankle 3 years ago.
The whole story:
I started running, and running barefoot/ minimalist 14 months ago. Before that I had a few runs a few times each year, but nothing serious. I am very fit form other sports. The reason i almost never ran before was due to uncomfort in the back and in my knees.
When I heard about painfree running without shoes - i had to try, and loved it. What a great feeling.
I had some miner startup problems (TMTS). TOFP, strained a ligament on the outside of the heel, blisters etc. But then I thought everything was ok, and I started running longer. 3 - 6 miles for each run, 2 times a week. The running was 50% barefoot and 50% minimalist (Vivo barefoot). Norway has a pretty tough climate, and its difficult to do all my running bf.
After a few weeks I started to feel pain in my calves. It was hard to define the exact location, but it felt like a burning in the muscles/ ligaments on the inside of the calf, 1/3 down from the knee. And the same feeling - but stronger, on the outside of the calf 1/3 up from the ankle. The pain got stronger when running, then weaker during the run. a few hours afterward it would be at its worst. I paid a visit to a physica therapist and i found that my left ankle - where the problem is - was not as flexible as the right one. It was also impossible for him to get a "snap" sound when pulling the ankle joint of the left foot. If I sit on the floor with stretched legs and try to point my toes at my face - its clear that the left one is not as flexible.
After some rest with no running, regular massasje at the PT and some stretching. the pain went away. Then Winter came and I took a few months off from running ( i dont like running in snow, and I am not a big fan of thredmills). I did continue irregular exercises for my feet, for both strength, balance and flexibility, as well as other sports. When Spring was approchiing I startet very carefully on the threadmill and then moved outdoor as soon as the weather allowed. Everything felt fine and I was taking it slow and easy.
Now I can feel the pain coming back, and I am really worried that itll never go away if I continue running. Its still not as bad as it was, so I am still doing very short weekly runs. I try to walk bf as much as i can, and I try to stretch. But the pain is not going away.
The most logical reason for this problem is an ankle-fracture i had 3 years ago. I had a cast on for three weeks, and while i did try to do exercises to regain flexibility afterwards, I now fear that I did not do enough.
As I want to keep running, I am very open to suggestions. My plan is to set up an exerciseplan for strenght, flexibility and balance. But I need help with wich exercises to do, and how often. And should i keep running even if it hurts? Today i do:
ankle-rolls (sitting with raised feet and rotating ankles cw and ccw)
toe- raises (standing on my toes in a stair and lifting my bodyweight)
balancing on a balance-flatlball- thingy.
squats on a balanceboard
regular squats
lunges
calf- stretches.
Please, do anyone have any suggestions?
BR
Armas
