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-   -   Please help with ankle pain (http://board.crossfit.com/showthread.php?t=65144)

Andy Tong 02-18-2011 10:56 AM

Please help with ankle pain
 
I'm hoping anyone out there can help me with this ankle pain i have.

some history. the pain started about 5 years ago and i've had bouts of it about twice a year. usually it's associated with either running or cycling long distances. i'd say most commonly if i up the distance too quickly. after my extended workout, the ankle will feel stiff. the next day, stiff and a bit of pain in the morning. the day after, it feels like a full blown ankle sprain. any weight on the foot results in a shooting pain up my leg (very similar to if you have an ankle sprain and try to walk on the foot). pain originates on the outside of my left ankle just in front of the boney protrusion. feels almost like a nerve is getting pinched in that area. always in my left foot.

the first time it happened, i was wearing just cheapo regular running shoes. subsequent time i was wearing shoes make for pronating feet. i began running barefoot/vibram five fingers gradually after that which seems to help for a bit but it's come back. this last time it's happened, it was just from walking. i've found going barefoot/thin soled shoes has helped build a bit of an arch (i can tell at the pool), but hasn't helped much with this re-occuring issue.

My doc, who has a background in physio and was studying to do orthopedics, suggested i look into orthotics. i've been putting this off for years but i think this might be the last option. i've tried to do the barefoot thing for about 3 years now and it's good for the most part. i don't feel like my body has changed much from going barefoot. arches are a bit higher but i still have alignment issues with my knees, probably hips as well.

i don't want to rely on orthotics on a daily basis. has anyone had this same issue? are orthotics the only solution? i've also tried physio and it didn't do much...maybe i need to give physio a bit longer of a try? do i need to do the physio exercises the rest of my life to not get this pain again?

Vickie Ellickson 02-18-2011 11:23 AM

Re: Please help with ankle pain
 
I have no idea what is wrong with your ankle, but why the resistance to orthotics? I've been wearing them for years and it's not that big of a deal unless you want to wear flip-flops all of the time. The biggest difficulty that I've run into is finding dress shoes and work boots that are "tall" enough to accommodate the orthos w/o being so long that they are too big for your feet.

I've had many issues with my feet over the years and the biggest thing is to find a doctor that knows what he's doing. I delayed in seeing a Dr for too long, and then I ended up seeing two guys that were way off base. Sad for me.

My recommendation is to go to a running shoe store (a local business that just sells running shoes if possible) and ask the people working there if they have any podiatrist recommendations. Running freaks either have had problems or know of someone that has had problems. :smiley_ev

Steven Low 02-18-2011 05:05 PM

Re: Please help with ankle pain
 
Quote:

Originally Posted by Vickie Ellickson (Post 905108)
I have no idea what is wrong with your ankle, but why the resistance to orthotics? I've been wearing them for years and it's not that big of a deal unless you want to wear flip-flops all of the time. The biggest difficulty that I've run into is finding dress shoes and work boots that are "tall" enough to accommodate the orthos w/o being so long that they are too big for your feet.

I've had many issues with my feet over the years and the biggest thing is to find a doctor that knows what he's doing. I delayed in seeing a Dr for too long, and then I ended up seeing two guys that were way off base. Sad for me.

My recommendation is to go to a running shoe store (a local business that just sells running shoes if possible) and ask the people working there if they have any podiatrist recommendations. Running freaks either have had problems or know of someone that has had problems. :smiley_ev

Orthotics are generally not the answer. They should be used as "crutches" for when you have an injury and need to rehab it to help eliminate pain, but you should be strengthening on the side to make it so you don't need orthotics permanently.

On that note, getting fitted for running shoes is a sham. The studies show that there are NO long term improvements in both injury AND function from getting shoes fitted to foot conditions (either pronated, neutral, or supinated).

This is also why I believe orthotics are not the answer because molding something to the feet will just make our foot proprioceptors and kinesthetic awareness decrease which will lead to more foot atrophy and more problems. No win situation. This is why rehab should always be used in combinations with orthotics if orthotics are indicated to help reduce pain when no other option works.


OP:

Regarding your pain the fact that barefoot was improved over your orthotic and crappo running shoes mean that barefoot is definitely the best option. This is the case for most people.

But it seems like you have other biomechanical issues that may need addressing.

It's likely you have issues at the knees/hips/ maybe SI/low back like you probably think. If you can, you should see a physical therapist who is good with evaluating gait mechanics and identifying if you have any weakneses in the knees/hip muscles.

Generally, foot pain tends to manifest through a series of dysfunctions caused from shoes and sitting which I've described extensively in this article:

wfs
http://www.eatmoveimprove.com/2009/1...-dysfunctions/

There's stuff on page 4 regarding soft tissue work, specific strengthening and stretching if you find that you actually have some of these specific issues from poor posture, shoes, sitting, etc.

I would suggest reading through the whole thing and then posting back here if you can identify some similar issues with what I've written there.

The type of pain you have seems like it's an impingement issue. I don't know if this is from previous sprains or some other bony distractions, but it can likely be addressed with proper biomechanics, especially if barefoot/VFFs showed some improvement over your shoes and orthotics beforehand.

Hope that helps.


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