The Ankle

If you've ever sprained an ankle way back in your past, you could have a problem. This is the most common sports injury because anything that causes your foot to turn underneath you--stepping in a hole, a leisurely walk after dinner, tripping over a child's toy--can cause a sprained ankle. In the case of a mild sprain, the sprainee could be back to normal in a couple of days. But the sprain that puts you on crutches for a week or two, or requires you to get surgery, can bring problems down the line. And if you want to work on that ankle, you really need to check it and strengthen it before your first mile jogged stresses it to the point of pain and invisible damage. Similarly, the mere act of overworking an ankle that is weaker than you think can really hurt your ankle, just the way I hurt my knees, thinking there was no problem starting a walking program when they hadn't had any real exercise for years. I had been sedentary for years. Not that I did absolutely nothing; I did regular housework, walked the dog, did a little gardening, even launched an exercise program trying to lose some weight. I did pushups and squats several times a day (and, not knowing what I was doing, failed to build up any strength or stamina). Finally I had to start walking every day; the terrain was easy, the surfaces I walked on were paved. My shoes were Air Nike. I should have been fine, but in just three months' time, my knees were in a great deal of pain--because my poor old knees needed less exercise first. Self-Examination Take your own medical history. Do you have sharp, severe ankle pain for no apparent reason? Does your ankle lock or catch, requiring that you move, twist, or jiggle it in order to unlock it? Does your ankle give way or collapse and then become swollen? Is your ankle constantly swollen? Is it swollen now? If you said yes to any of these questions, see a doctor. If all your answer to these questions are "no", go on to the next level. Do you twist or sprain your ankle more often than once a year? Does your ankle feel stiff the morning following unaccustomed exercise? Have you had a significant ankle sprain anytime in the past? Does your ankle feel as if you can't trust it, especially when walking over uneven ground? If your answer to any of these questions is "yes", then it's likely that you need to rehabilitate your ankle. If your answer to all of these questions is "no", go on to the next level of examination. Sit on a chair in front of a mirror with your feet flat on the floor and take a good look at your ankles. Are they both the same size and configuration? or does one appear swollen, lumpy, larger than the other? Turn your back to a full-length mirror where you can see your heels. Rise up on tiptoe and look over your shoulder at your calves. Are the upper portions the same size and configuration? or does one calf appear larger or more defined than the other? Sit with both legs extended in front of you. Now point your toes. Can you point the toes on both feet the same amount? Stand approximately two feet from a wall, facing the wall. Keeping your knees straight, lean forward over your ankles. Can you lean equally far on both ankles or does it hurt one or both of them to lean forward? Stand with your feet parallel. Squat down. Are you able to squat the same distance on both ankles? Can you balance on the toes of one foot without support for twenty seconds? On the other foot too? Are your balance times within five seconds of each other? Can you hop up and down at least ten times on each foot without letting your heel touch the floor? If you answered "yes" to all these questions, then your ankles are in better shape than mine are. If you answered "no" to even one of these questions, or if you notice any marked difference between ankles, then you could be suffering the aftereffects of an old injury. You should not start an exercise program until you are balanced by strengthening your weaker ankle.