UltiTalk.Com
Welcome to the ULTIMATE Ultimate Frisbee forum. October 25, 2020, 03:20:52 AM
Welcome, Guest. Please login or register.

Login with username, password and session length

The ultimate forum for talking about Ultimate Frisbee. Aimed at bringing new life to the world of Ultimate Frisbee discussions, UltiTalk.Com (UT) combines both regional and international topics in one friendly place. So say hello to UT: The International Ultimate Frisbee forum.

Register your FREE UltiTalk.Com account to reveal the members-only Shout Box, Chatroom, and more!
Suggestions or comments? Post them on the Feedback board.
 
 
   Home   Help Search Calendar Members Links Gallery Login Register  
Visit UltiTalk.Com on TwitterVisit UltiTalk.Com on Facebook

Pages: [1]   Go Down
Del.icio.us Digg FURL FaceBook Stumble Upon Reddit SlashDot Google Bookmarks Ma.gnolia MSN Live Squidoo Yahoo My Web     Bookmark  |  Print  
Author Topic: Ankle strengthing Drills  (Read 16760 times)
0 Members and 1 Guest are viewing this topic.
Jangles
Sr. Member
****

Karma: +7/-29
Offline Offline

Australia Australia

Posts: 357



View Profile
« on: July 02, 2007, 09:46:44 PM »

Does any happen to suffer like me with thin ankles and you always seem to be rolling them?? If so how have you gone about fixing the problem. I dont like strapping as it restrict my ankle movement and so does the brace.

If anyone know some exercises/techniques that could help me that would be great
Logged
JdR
Full Member
***

Karma: +11/-3
Offline Offline

Australia Australia

Posts: 217



View Profile
« Reply #1 on: July 02, 2007, 10:23:10 PM »

Don't know about drills, but inspecting the field can make a big difference, as can convincing TDs to move you to a different field.

At YUFL, most seem to agree the carpark field is flatter, hence whenever we can, the Red Peppers 'encourage' Malloy to play us there. 

Alas, he seems pretty incorruptable!!  We shall have to rely on some slyer tricks!

jdr

ps on a more ankle-ly note - after I rolled an ankle my physio got me to stand in a wide doorway balanced on one foot, and push myself side to side with my arms.  Don't know how much it did, but it gave me something to do while watching TV.
Logged

JMc
Guest
« Reply #2 on: July 03, 2007, 03:38:34 AM »

I dont like strapping as it restrict my ankle movement and so does the brace.

I think that's the idea...
Logged
Seppo
Global Moderator
Hero Member
*****

Karma: +40/-10
Offline Offline

United States United States

Posts: 602


Seppo and the BIG Check.


View Profile WWW
« Reply #3 on: July 03, 2007, 09:00:42 AM »

Yo Jangles,

Actually, you're not alone.  I personally have never had ankle issues, but I've definitely had many teammates over the years who have suffered from such difficulties.  They have done exactly what you have tried (taping and braces).  Some liked it, most did not because, as you say, both can be very restrictive.

The best cure I've seen for ankle issues is to actually strengthen the muscles surrounding the ankle.  And the best way to do this is using a balance/wobble board.  I've had known teammates who've used a board and actually cured themselves of their ankle issues (going from the point of not being able to play without a brace or tape, to using no aid(s) at all).

Check them out here:

http://www.playulty.com/index.php?main_page=index&cPath=6

and here:

http://www.straightlinebalance.com

Also, here is a book that helps with balancing and strengthening those muscles around the ankles:

http://www.playulty.com/index.php?main_page=product_info&cPath=2&products_id=44

FYI, you can also save a few bucks and get both as a bundle here:

http://www.playulty.com/index.php?main_page=product_info&cPath=5&products_id=45

Hope this helps matey...

Cheers!

- Seppo  Smiley
Logged

========================
PlayUlty.Com
Educational and lifestyle products for Ultimate Frisbee.
http://www.playulty.com
========================
Eileen Regan
Newbie
*

Karma: +2/-0
Offline Offline

United States United States

Posts: 2



View Profile
« Reply #4 on: July 04, 2007, 07:25:42 AM »

I have weak ankles and hated being the last one ready for practice because I was sitting there lacing up the two braces I had to wear. What I did was get football cleats. They are nearly high tops which gives amazing ankle support without restricting movement too much. One draw back is that they are a bit heavier than soccer cleats, but after a month or so, your legs will get stronger, and you won't be tripping all over yourself.
Saying good bye to my braces,
Peach
ps - plus, football cleats have the toe cleat at the top of the bottom of the shoes
Logged
Jangles
Sr. Member
****

Karma: +7/-29
Offline Offline

Australia Australia

Posts: 357



View Profile
« Reply #5 on: July 08, 2007, 08:41:44 PM »

cheers for the Info guys. I think ill still my sisters mini tramp and use that for a while. same thing as a wobble board just not quite as good.
Logged
danibren
Newbie
*

Karma: +1/-0
Offline Offline

United States United States

Posts: 1



View Profile
« Reply #6 on: July 09, 2007, 06:42:42 PM »

Wobble board is really good, also would recommend calf raises (3x sets of 10 or 15, if they're too easy start with your toes above your heels but standing on an incline) and theraband exercises (talk to a physical therapist to get one)
Logged
Jangles
Sr. Member
****

Karma: +7/-29
Offline Offline

Australia Australia

Posts: 357



View Profile
« Reply #7 on: July 10, 2007, 08:03:07 PM »

yeh already do the calf stuff, thats also good for the shin splints. the other thing i should do is just stretch more i think
Logged
Chef
Newbie
*

Karma: +4/-0
Offline Offline

United Kingdom United Kingdom

Posts: 17



View Profile
« Reply #8 on: July 19, 2007, 08:55:36 AM »

Balance exercises are the best way to strengthen muscles as they involve loads of very small, precise movements to maintain your balance; hence wobble board and other balance exercises are good.
I would recommend putting more time and effort into stretching your ankles before training.. try standing on one leg and with the toe of the other foot pivoting on the floor, rotating that ankle in both directions to increase the blood flow; then switch and do the other ankle. Also, at the end of your warm up with your feet together (but not touching) jump over and back an imaginary line a few (15 or so) times, then do the same side to side, helps me out loads.
If you were really serious about getting it better, buy a small medicine ball (one the size of a soccer ball) and do balance exercises on it (eg keeping your balance stood on it with both arms by your side, this will work your core strength also).
Ankles are a bit different to most other parts of your body as they have more tendons than muscles. Ankle injuries are the most common form of injury across a wide range of sports; there is loads of literature about injury prevention out there.

As for drills that strengthen the ankle; try ones that require a change of direction at maximum speed (but only after your ankle has recovered); make this direction change different every time so you're not just turning around and running the opposite way.
« Last Edit: July 19, 2007, 09:04:11 AM by Chef » Logged
oshep
Newbie
*

Karma: +4/-1
Offline Offline

Australia Australia

Posts: 39



View Profile WWW
« Reply #9 on: August 14, 2007, 04:09:42 AM »

for weak ankles you should strap and strengthen.

every professional rugby league and basketball player has to strap their ankles with tape - I'm sure this is true in other sports. a strapped ankle should restrict your pronation, but allow your foot to move up and down.

if you roll an ankle, see a professional sports physio and they will give you exercises.

basically, improve your proprioception by balancing on an unstable surface. for example, a bed, or pillow, or even better, a wobbleboard, as seppo suggested. make it harder by doing any of these: standing on one foot, closing your eyes, trying to juggle simultaneously, jumping and landing, throwing a heavy item, etc.

you should struggle to balance for 15 seconds.

master that, then make it harder again.

muscle strengthening is also good (calf raises, skipping, etc).
Logged

Tactics, coaching and fun at http://thinkulti.blogspot.com
Pages: [1]   Go Up
Del.icio.us Digg FURL FaceBook Stumble Upon Reddit SlashDot Google Bookmarks Ma.gnolia MSN Live Squidoo Yahoo My Web     Bookmark  |  Print  
 
Facebook Comments

Jump to:  






Advertise on UT!



Register your FREE UltiTalk.Com account to remove these ads!
Change language to English Change language to Brazilian Change language to Chinese-Simplified Change language to Danish Change language to Dutch Change language to English Change language to Finnish Change language to French Change language to German Change language to Greek Change language to Hebrew Change language to Hungarian Change language to Indonesian Change language to Italian Change language to Japanese Change language to Norwegian Change language to Polish Change language to Portuguese Change language to Romanian Change language to Russian Change language to Spanish Change language to Swedish Change language to Thai Change language to Turkish Change language to Ukranian Change language to Vietnamese

Powered by MySQL Powered by PHP Powered by SMF 1.1.19 | SMF © 2006-2011, Simple Machines | Sitemap Valid XHTML 1.0! Valid CSS!
UltiTalk.Com is the #1 forum and bulletin board for talking about, chatting about and discussing Ultimate Frisbee.
Please help spread the word to promote an international community of Ultimate Frisbee players, coaches and teachers.


Site Design By MWM Consulting, Inc. MWM Consulting, Inc.



Google last visited this page September 10, 2020, 03:37:34 PM
SimplePortal 2.1.1