ankle hurt running on grass??!!!

[albe]

Hi,

I'm 24. Growing up right up until about 2 years ago I was heavily involved in athletics/cross country. I'm not cycling and have decided i would like to do some running for cross training so have been jogging a couple of times a week.

My ankles really don't like running anymore and feel really weak. I actually find that I can't run on grass, (the footpath out the front of peoples houses) as its not flat enough and the slight instability in the ground hurts my ankles so i've been having to run on the road.

Any help how to strengthen my ankles again and get them used to running?

Thanks :)

[Jolt]

You might consider spending more time walking/running barefoot or in very minimal shoes. That way you can feel the ground which helps with stability and strengthening the muscles. Just take it slow to let your feet/legs adapt-- too much too soon is a good way to get hurt!

[OakLeaf]

Also, some proprioceptive exercises can really help the ankles, and the great thing is that you can do them while you're doing other things. Stand on one leg to wash dishes, fold laundry, etc. While you're watching TV or sitting at your computer, write the alphabet with your foot.

Once you "graduate" to tougher balancing exercises like one-legged squats, gymnast's scale, closing your eyes, and/or moving your upper body around while standing on one leg, it takes a little more attention; but it doesn't need to take a lot of time. Five minutes a day working on balance can make a world of difference in ankle stability.

[albe]

Thanks for the feedback.

Im sitting at my desk at work writing the elphabet with my feet already.

And when I go home this afternoon I'll walk round my backyard barefoot.

I'll do anything to help them. I ran saturday and sunday could barely walk because my ankles were so sore :(

[Wahine]

If your ankles are that sore after a run, you should avoid running on uneven surfaces until you have some more strength and better proprioception as suggested above.

Meanwhile doing the one legged standing balance exercise described can help. Then you progress to a less stable surface like standing on one leg on a pillow or air mattress and doing the alphabet with the other foot, or tossing a ball against the wall. When you go back to running on grass or uneven surfaces do short intervals first to see how you tolerate it, like 30 sec. It would be good to go to a track where it's safe to run/walk barefoot, do a lap on the track then a running/jogging interval for 30 sec and go back to the track. You should start with short runs like this... maybe 20 min in total.

http://www.youtube.com/watch?v=8QOp6H-hVmA&feature=channel_page

This is a link to a proprioceptive exercise video, these folks put a whole bunch of them on youtube starting from basic to harder and harder.

Hope that helps.

[Wahine]

I just found this video. (http://www.youtube.com/watch?v=mK9FavkQ_QA) Also some great ankle strenghtening/balance/proprioceptive work.

[albe]

Thanks for all your feedback.

I'm going to try a run this afternoon again, just nice and easy.

I guess the positive is that even when my ankles are sore from running I'm still able to train on my bike in the mornings.

[SadieKate]

Do you have the appropriate shoes for the purpose?

[albe]

Yes I have Brooks Transe shoes.

They are only fairly new though so perhaps these are contributing to my problems...?