Ankle stretches! VERY IMPORTANT?

Question

Yesterday at track I was running 800m (just jogging around the track) and suddenly my left ankle felt like my right ankle did when i severely sprained it 9 weeks ago (and i was off it for 5 weeks) but I didn't trip or anything. it just started hurting.

worst part, my area meet is today (if i get 1st or 2nd here i go to championships/regionals) and I want to run. does anyone have any ankle stretches I can do, or know what happened?

Answer 1

The ankle stetches are pretty hard to describe how to do them on the internet. Ask your trainer he should know how to do them. The most effective one's I have used need 2 people to do them anyway. Heres a good one you can do on your own.

1. Remove your shoes

2. Sit toward the front edge of a chair and lean back, using something to support your back.

3.Slide your feet away from the chair, in front of you, so your legs are outstretched.

4. With your heels still on the floor, point your toes away from you until you feel a stretch in the front part of your ankles. If you don't feel a stretch, lift your heels slightly off the floor while doing this exercise.

5. Hold the position briefly.

6. Repeat 3 to 5 times.

Answer 2

use a diagonal ramp or a wall to put your foot on or against. the angle has to be steep.then slowly but with force, push your leg up towards the wall until you feel the little burn from stretching your ankle in your ankle. hold it there for about twenty seconds and then do the other ne. also, put your toes of one foot on the ground and rotate it all the way around. that will help stretch them too. the last one you can try is a very basic stretch with a twist kind of. you sit down, put one leg against the other to make a P formation, and then grab the top of your foot and pull it back until you think its been stretched.

Answer 3

I would suggest getting it checked out by your local physical therapist/physiotherapist.

Answer 4

roll your ankles i a circular motionl. if you feel a slight pulling, then keep that area sreched, and you should be just fine.