Police Officer Preparation & Law Enforcement Resource - Archive

So, I have some major ankle issues I need advice on.

I have sprained both ankles, the most recent was more than 2 years ago. Neither have been broken, just sprained. Not when I run during pt I can barely walk afterwards and forget about marching. My eyes tear up, it hurts so bad. It's not the end of the world yet because I'm only an explorer but I will have to deal with it when I go to an acadey in the near future.

Does anyone have any advice on whether there is anything I can do to alleviate the pain? I've tried a brace and wrapping it with an ace bandage already.

Thanks

i guess u might want to visit the doctor if the pain is that great

I agree with the above post.

However, as someone who has sprained her ankles a few times, my doctor told me it was necessary to exercise the ankles with slow stretching before engaging in any activity, particularly running.

Do you carefully stretch your ankles before walking or running?

Also how often do you walk? That can also play a key factor. For example if you have not taken a walk in a good month or so, naturally your ankles are going to be painful.

Another method you can try is the heating method to alleviate the pain. This helps if the ankle isn't swollen.

Make an appointment with a doctor though and see what he/she says.

Agree with the above, see a Dr. You may need physical therapy or braces, etc.

Even after everything, you need to consider that you may not be able to become a Police Officer. I'm not ruling you out, but just something to keep in the back of your mind. That won't prevent you from being in Law Enforcement. There are plenty of other positions that you can do. For example you can go to school for crime scene processing and become a tech. Supervisory dispatcher, etc. All are good jobs. I'm just saying.....have a backup plan.

To me it would seem that a good set of braces are needed for support. I feel your pain though. I am in the police academy right now and I have two fractured tibias. I will tell you about pain

I'm going to make an appt. to see my dr. sometime this summer and I'm going to go to the drug store to get a brace.

Firestorm, what kind of slow streching do you do before a run? I walk regularly around my school campus, I use to get pain from just that, now it's just when I run.

Thanks a bunch

Braces will do nothing other than weaken your ankles so don't use them. You need to stretch before and after a run and also do some mobility drills. Most people have very poor ankle flexibility which contributes to the problem. I know this because I rehab'ed from a broken/dislocated ankle a few years ago. Still not perfect and it never will be.

Assuming there is nothing physically wrong with your ankle (stress fractures/micro tear) you just need to exercise properly and frequently. Get it checked out to be sure otherwise you will cause yourself undue hardship and possibly injure yourself even more.

I have sprained my ankles more then I want to count. Bad too. Exercise your ankles. Walk. Do whatever you have to do. I have also heard of wrapping your ankles too. Never tried it unless I'm playing hockey.

Also, weight can have something to do it too. Just saying.

Does anyone have any advice on whether there is anything I can do to alleviate the pain? I've tried a brace and wrapping it with an ace bandage already.

Thanks

The most obvious question: are you wearing a good pair of relatively new running shoes that is made to support your type of foot? If you've had the same favorite pair of sneakers for 5 years, trade them in.

Advil (Ibuprofen) helps for me when that sort of thing happens. It takes the swelling down, increasing bloodflow and allowing the injury to heal. If the initial big-swelling "ouch" part is over, you might try putting your feet up when you are relaxing and using a hot water bottle or something similar on them.

You should really go to the doctor and get checked out, something like that shouldn't keep happening over and over. You might need to see a podiatrist/orthopedist/physical therapist or some similar type of clinician. They will examine your injury, see what isn't working quite right, and can often reccomend some special goofy-looking exercises you can do that may fix the problem :D. The internet is a good place to start, but it isn't a good place to get specific medical advice...especially since I don't think any of us here are doctors :D

Bear with me as I try to explain some stretching techniques.

First you need to find some of those large, colored rehabilitaion bands. You might be able to find them at gym or maybe a Rite-Aid or Walgreens. Create a loop at one end of the band which will go over/around the ball of your foot. Secure the other end to a sturdy table leg, weight bench, etc.

Sit on the ground with band around your foot, and your body facing the achor point, so it's pulling the point of your foot away from you. The movement will be to pull your toe to your body. Make sure it's controlled movement with a pause at the top and bottom of the rep. Do 2x10-15/ankle.

Now rotate your body to create a right angle with the band and your leg. Depending on which way you turned, you will either be rotating your ankle inward or outward. Above principles and repetitions apply.

Start with a low resistance band, and work you're way up over time. And it's easier with shoes on.

My strength coach in HS had me do this the day after a sprained ankle, and although it hurt a little, I was almost able to put all my weight on it afterwards. It really losened it up and sped up recovery.

And also, see the Doc. Hope it helps, and good luck

Also, weight can have something to do it too. Just saying.

I'm 5'6'' & 135 lb. I have serious doubts that weight is a problem but thanks for the response.

Nadler I'm going to go and get a resistance band today and try that

noelchabanel thanks for the advice, I was just looking to see what has helped other people before shelling out the dough to see a doc