Ankles page

[Risto]

I stopped playing soccer for a team a few years ago, because my ankles started giving me terrible problems. I thought that I'd be better off not hurting them like that. Now that I've been away from soccer (I've played some games with friends), I have really started to miss it. It's the sport that I'm really passionate about.

I want to design a program for myself that concentrates on these aspects:
- Power and strength training
- Acceleration drills
- Soccer technique
- Healing muscle imbalances and flexibility issues with corrective work
- Nutritional strategies to help me build lean mass

I want to make sure that I take care of my ankles, knees and hips as these are problem areas for soccer player. But ankles are my number one priority.

However, I'm very uneducated when it comes to injures. Maybe someone has a good source on ankles, knees and hips to learn from.

Thanks in advance!

[loafingcactus]

I would suggest working with a movement professional who can see how you move and help you with your specific issues. Also, if you are overweight at all look at that. Even 15 extra pounds causes more than 100 pounds of stress on your joints when you move. Also, look at exercises for your stability muscles. These are little tiny muscles that need to be strong. Things like writing the alphabet with your big toe and moving different directions in the pool can help.

[Lojasmo]

Ankle arthritis (left sieded) is one of the two reasons (diarrhea being the other) that I cut out grains. Now that I am eating lower grains, the ankle pain no longer bothers me.

[critta]

I would also recommend looking into minimalist footwear for as much as possible. I don't think it would be good against cleats while playing soccer but for everything else I would recommend them because they help you fix a lot of imbalances in your legs and feet. I felt changes from the bottoms of my feet up to my lower back in the 1.5 years i have been doing the minimalist/barefoot thing. Remember start slow follow one of the guides but doing that will help with the psychical part and the diet should help with the inflammation issues.

[jswanz1]

Just because no one mentioned it check out mobilitywod.com for total body mobility needs. Stuff is great. I would also suggest the minimalist footwear idea just to improve intrinsic foot strength as well as extrinsic foot strength (meaning general strengthening of the whole foot and calf). At least train with the minimalist footwear and throw the cleats on for contests. It will take some time for your feet to adapt, so I wouldn't recommend going crazy with them at first.

In general sounds like a good program you have set up, just take the time to allow your body to adapt (low intensity activity emphasizing appropriate movements/form) for at least 2 weeks then start hitting the drills harder and listen to your body when you need to back off and recover.

Cheers!