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528 Chama, N.E., Albuquerque, NM 87108 http://www.cbass.com |
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TRAIN YOUR ANKLES AVOID SPRAINS I never thought I'd be writing about this topic, until I caught my foot on the edge of a sidewalk and went down HARD. A foot doctor with arms like Larry Scott (no joke: we bonded immediately) says I'm OK, that the bones in my foot are not broken. My training has helped, but it could be better. I almost never fall down and this is one that I won't forget. I found myself unable to walk comfortably a week or more. The first lesson, of course, is to watch where you step. The parks where Carol and I walk have many irregular surfaces. I now pay more attention to where I put my feet. I've always walked carefully in our parks; I'd be a fool not to watch where I step. Normally I would pass over the piece in the February 2024 Harvard Health Letter on "Strategies to Avoid Ankle Sprains." But not this time. I'm eager to share it with our readers. There are three strategies. The first strategy is to strengthen the calf muscles. They say the best way to do that is to "rise up on the balls of your feet for a moment, and lower your heels to the ground, about 10 times in a row." I do that in both of my full body workouts: In our garage gym, I use a step leading into our house, rising all the way up and stretching all the way down. It usually takes about 20 full range reps to exhaust my calf muscles. Sets them on fire. I do the same thing in the Ripped Enterprises gym, using the step on a machine which allows full range reps, up and down. I alternate between going up and down on one foot and on both feet. Variation makes training my calves more interesting. I, of course, do more reps with both feet and less with one foot, until my calf muscles are on fire. Harvard Letter suggests holding a dumbbell in one hand to add intensity. Good idea, but I haven't found it necessary to exhaust my calves. At home, I go up and down the stairs going up into our house immediately after exhausting my calves. Try that if you can. You'll find it challenges your lower body very effectively. * * * The second strategy is new to me: Strengthen side movement. The Harvard Letter says that there are two groups of muscles in the ankle responsible for side-to-side movement. One twists your toes inward toward the other foot. And the other which twists the toes outward. "To better stabilize your ankles, you need to strengthen both regularly." Ok, how do we do that? They suggest using a loop resistance band. "Slip one end of the band around the leg of a sturdy table, and slip the other end around the midsection of your foot." With your foot firmly on the floor, move your foot one way as far as it will go, and then repeat the other way. They suggest doing 10 reps each way. If you train at a commercial gym, they suggest asking a trainer how "a piece of equipment called a cable column can perform similar exercises." I say, good luck with that. My guess is that most trainers will be as much out to lunch with this movement as I am. My thought is that walking on uneven surfaces on grass in parks challenges these ankle muscles. I focus on stabilizing my ankles on the uneven surfaces in any park, trying to keep from twisting my ankle. Obviously I am going to have to rethink this. Using the resistance bands sounds like a good start. We'd enjoy hearing from any readers who try to "strengthen side movements." We live and learn. * * * Their third strategy is: Stretch the calf muscles. Another new focus for me. I walk and do calf raises, but don't focus on stretching. My guess is that that holds true for most bodybuilders. We train for bigger calves and focus on doing full range reps.
This photo by Laszlo shows that my calves are well developed. Harvard Letter tells us that we must stretch our calf muscles regularly to keep them healthy. They suggest two basic stretches. The first is a standard calf stretch. Extending one leg back, pressing the heel against the floor. That helps the upper calf muscle stay long and flexible. To avoid ankle sprains, they say the stretch that really counts is in the lower calves, where the calf muscles connect to the ankles. For that they suggest a soleus stretch by putting your hands on a wall, taking a step back with one foot, and bending both knees until you feel a stretch in the lower part of the calf behind you. "Having flexibility at the bottom on the calves will get your knee out farther over your foot or toes. That reduces your risk for a sprain." They say that stretching regularly will help you prevent a sprain. I realize that it is difficult to envision these two movements. You'll find photos of both in the February 2024 Harvard Health Letter and probably online. Carol says that these movements have been done by runners for a long time. I've only done the standard calf raise that I described above. That puts me ahead of people who have only exercised their calves by running or walking, or simply don't exercise. The photo above by Laszlo shows that my calves are as well or more developed than most runners. Heredity, of course, plays a part. My father did a lot of running early in his life, but focused on doctoring for the rest of his life--and didn't walk or run more than necessary. He did get a lot of walking up and down the halls of hospitals. He tore his Achilles walking up an incline in the hospital. So we know he was challenging his calves--too much on that occasion. So I really don't know how his calves would have responded to full range training. My guess is that they would've responded to training about the same as mine have. He never took up exercise beyond what his practice required. Nevertheless, I will focus more on stretching my calves in all directions from now on. Remember to start slow and perform the movement smoothly - no jerking. I hope and trust that our visitors will find the Harvard Health Letter strategies for avoiding ankle sprain as interesting and helpful as I have. That and bodybuilding are a powerful twosome. April 1, 2024 PS: A visitor tells us that there is a very important 4th strategy to avoid ankle sprains. In fact he calls it a "travesty" that the Harvard Health Letter didn't include the key ankle motion that provides sufficient swing foot clearance and prevents tripping while walking or running. He explains in considerable detail and provides links showing the movement in question and ways to strengthen the motion in question. We are attaching his email with links to articles discussing the fourth movement with links illustrating how to strengthen the movement in question. We believe you will find the fourth strategy helpful in closing the loop on avoiding ankle sprains. Thanks again to our helpful exercise physiologist. Here is the email in question: Regarding your call to respond to this article, I have a few suggestions:
Glad you're ok! Hope these help. Skyler Tanner MS May 1, 2024 Comment on this article: FEEDBACK Ripped Enterprises, P.O. Box 51236, Albuquerque, New Mexico 87181-1236 Home | Products Index | Ripped Bks | Lean Adv. Bks | Lean For Life | Recommended Bks | |Consultations | Tapes | To Order | Feedback] Copyright © 2024 Clarence and Carol Bass. All rights reserved.
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