Thursday, February 21, 2008
Advice for a novice
I need some exercise advice. I've recently started a cardio dance class at the YMCA. I really like it so far, but I'm having problems with my ankles. Today and yesterday I was trying to be so careful not to twist my ankle that my calf and arch muscles are sore. I don't know why my right ankle feels really loose about 1/2 way through the class. It feels like I might twist it too easily if I come down on it wrong. Does that make sense? I've never worn an ankle brace or anything like that before. Would a brace even help? This class is fun and really kicks my behind! I need to be able to keep participating but I'm afraid I'm going to hurt myself. Any suggestions??
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7 comments:
That's interesting that you say that because last Saturday we were down at your parents house and Adam and your mom were talking about how both he and Gillian have really weak ankles and what kinds of exercises they should do to strengthen them. I wasn't listening to the specifics, but that might be something you could look into. Maybe weak ankles just run in the Clark family.
You can always ask a trainer or a doctor what you can do to strengthen them (or even search it on the internet). Jason or Michelle might have some good ideas, too, since they both teach classes professionally.
And since it most likely is the cause of weak ankles, this may or may not help, but making sure you have good supportive shoes is always helpful. And even though you can't always tell, old work out shoes can cause lots of problems.
I don't really have any specific ideas, I'm just kind of thinking out loud here...
Amy
Amy's comment about good shoes is dead on. There are two things in this world that I don't try to skimp on - Beds and shoes. Find a good running store and get a good pair of shoes. As you know, they can be quite expensive. I prefer Asics but depending on your arch other brands may be better. Brooks is a great shoe for stability but is a bit heavy. I buy new workout shoes every 5-6 months. When I get new shoes, my old workout shoes become my street shoes. This way I am never wearing a shoe that is older than one year. Shoes do break down and should be replaced as they do. I can't say enough to stress how important it is to have happy feet and ankles. One of the first signs of a broken down shoe is arch pain. A brace may help (I wore a lace up brace during the second half of wrestling season my senior year of HS) but sometimes they give you a false sense of security. There are some great exercises for ankles. One that I can think of off the top of my head is a common one that most PTs will have you do. Get an exercise band, tie it into a loop around something stationary, place your toes into the loop and stretch the band by gently extending your leg, keeping your ankle in line with your knee. This will not only strengthen your ankle but will strengthen knees and outer glutes.
Also, take care of your Achilles tendon and your arch. Make sure after your class that you are doing calf stretches and Achilles/soleus stretches. If your instructor doesn't lead the class in these stretches at the end of the workout, do them yourself.
Sorry this is a book. I will stop now. If you want more info, Chelsey, just email me.
All my physical ailments have been addressed by doctors with band aid prescriptions. "Your back hurts? Don't play basketball." Your right foot is a mess? Here's an arch support. Your right knee tightens up after a basketball game? Here's a knee brace."
I wear a knee brace, go through arch supports like chewing gum, and still play basketball.
The good news -- my ankles are fine! Maybe I got the good teeth good ankles gene from someone. It is the same gene, right?
I have the same shoe rotation as Jason, but a little delayed due to less pounding (probably 10-11 months).
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Will and Isaac wanted to say hi. This comment was a combined effort from both of them. They say they hope your ankles feel better soon and they agree with all the above comments.
I 100% agree with buying good shoes. Don't just buy them at Walmart or Payless. It is more expensive but totally worth it!
I had a lot of problems with my joints. My shoulders and wrists were popping all the time and aching so I went to the doctor and he said that I had loose joints. He said it was more common for women. He gave me exercises to do to strengthen them and that has worked a lot more. So, maybe that is part of your problem too. If the shoes don't work, check with your doctor about exercises to strengthen them.
Lose some weight Fattty! thatll help. Ha ha
Thanks for the info! (other than Dave's "fatty" comment). I currently have a pair of Nikes that I wear for exercise, but they are about 1 year old. I used to wear New Balance shoes but I still have the arch stuff with them. That's why I switched. They're just so expensive to replace! I guess I should make the investment now instead of dr problems later. I think my most comfortable pair of shoes are my Anu hiking sandals. They have the best arch support of all my shoes. I know that the arch thing can also lead to my knee issues.
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