Ankles

[Midnight_kitty]

I've been in Shotokan karate for 2 years now. Lately my ankles have been killing me. Yesterday I was practicing the jump in empi and when I landed my right ankle gave out. I'm 18 years old and I'm pretty athletic. I practice karate 6 days a week for 2-3 hours a day. I lift wieghts 2 times a week and run 3 times a week. Is there any stretches or strength trainging exercises for my ankles? Or do I have to buy an ankle brace?

[rb]

How about rest and a doctor ?

 

Bones and joints can be injured from repetitive stresses without proper rest intervals and training. I'd say scale back to light training and build slower up to your current level of exercise.

[equaninimus]

Shotokan is notoriously hard on knees and ankles. See your doc, and see if you can get a PT appointment as well, to learn some ankle strengthening exercises.

[Rich67]

I'd say rest, too. Personally, I think that the 6 days of training and 3 days of running may be stressing your ankles too much. Running really puts enormous stress on the ankles and knees, especially if you pronate or supinate excessively when you run. Let yourself heal. Take a week off of everything, rest, and then get back into it slowly. 6 days a week in the dojo is a lot, but that's good. I'd drop the running for a while and see how you're doing. There's really not much you can do for your ankle in the way of strengthening it. The only stuff down there is bones, tendons, and ligaments. Strengthen the soleus and gastroc (calf) muscles by doing calf raises. Stretch your achilles and calves real good before you hit the dojo. If the pain subsides and you're not running, that's the culprit. I have a feeling that is where the catalyst is.

[WolverineGuy]

What he said.

[equaninimus]

Bicycling and rowing are far better aerobic exercises, and far easier on your joints than running.

[Hoju]

For your situation M-K, I offer my story as a example. I went to my doctor because I wasn't feeling too great & while I was there, I happened to mention in passing that my left leg had been hurting every once and a while. He was like, it's probably nothing, but checked it out anyway, and did an X-ray.

 

Turned out I had shin splits. Had I continued on my normal workout routine of running and jumping a lot, I would have had a stress fracture within a few weeks. My dr gave me some muscle relaxors & I varied my workout routine, so it should be all good now.

 

But the point is that the little pains are just the body's way of knowing that a big one is coming if you don't fix something. So I would suggest getting to a dr or sports trainer to look at it and make sure there isn't something even bigger coming

[Midnight_kitty]

Thanks for all the advice. I made an appointment with my doctor and I'll just have to wait and see what he says. I think I'll try and cut back on the running. Thanks again!

[Rich67]

You're welcome. Keep us posted. Just remember, I'm not an MD so I can't give you medical diagnoses...I can only give you my opinion based on my experiences. You doc is the man to see!