Aching Ankles

Continued...

Some of the strengthening exercises that might be prescribed include:

• Secure one end of a loop of elastic tubing or a large, strong rubber band to a chair or table leg, and loop the other end around your forefoot. Pull your forefoot against the band in as many different directions as possible, for a total of one to three minutes.
• Sit in a chair, flex your ankle, and use your big toe to "write the alphabet" on the floor.
• Stand on the edge of a step and rise onto your toes as high as you can, then drop so that your heel is lower than your forefoot. Do 10 sets of these toe raises three times.
• Stand on the leg with the injured ankle (raise the other one off the ground), close your eyes, and try to maintain your balance for at least 15 seconds. Try to work up to three minutes.

Your pain might be the result of a stress fracture or bone chips loose in the joint. A bone in the ankle called the tarsal navicular is particularly prone to stress fracture, especially among basketball players. There may not be much swelling, but the pain can be severe, especially when landing after a jump.

Stress fractures like this will not show up on an ordinary x-ray until they are extreme; they are better detected by a bone scan interpreted by a physician skilled in dealing with stress fractures. Simple rest and strengthening exercises are usually all that's necessary to heal a stress fracture. Bone chips, on the other hand, can be seen on a regular x-ray, and may warrant surgical removal.

Now that your pain is present when walking, consult with your physician until you are confident of an accurate diagnosis, then follow it up with physical therapy and medical treatment. You'll know your ankle is better when you can run in a figure eight without pain.

Continue to protect your ankle with taping, and ice it for 15 minutes after exercise. Even after you feel you are fully recovered, make the ankle strengthening exercises a regular part of your workout program. That's the best thing you can do to avoid future pain and injury. Good luck!

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About the authors: Carol L. Otis, M.D., is Chief Medical Advisor to the Sanex WTA and a UCLA student health physician. Roger Goldingay is a former professional soccer player. They are married and the co-authors of The Athletic Woman's Survival Guide.

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