>fricks up your progress for several weeks
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>fucks up your progress for several weeks
>fricks up your progress for several weeks
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so stop breaking your feet
A rolled ankle doesn't hurt my progress for a single day.
Because you only bench press and curl.
You're doing something incredibly wrong if a rolled ankle destroys your ability to squat and dead.
you know there are layers to this shit right? i once rolled my ankle so bad i heard it crunch nice and loud. i was limping for a week because it hurt so bad.
bud I twisted my ankle so bad once from a slip and fall that it snapped my fibula completely through
I didn't walk for months
it's a lot easier than you think to really frick your ankles up and even if you don't break anything you can do a lot of soft tissue damage
I think you need to drink some milk
It healed fine w/ surgery and I squat 450 now
Take care of your ankles kids
Ankle mobility plays no part in squatting?
Mobility and stability. That guy is a moron
Nothing personal.
had like 5 of those in my life because of 0.5cm difference of limb length
compress the ankle for 2-3 days
do active recovery, dont lay down and do nothing (even if its blue, purple, yellow, green, doesnt matter
do partial squats, forward knee-bend (for anterior ankle mobility), tilt your ankle to the opposite site as much as you can and work towards a full RoM squat, next step is pause squats at the bottom
do a slow progression, dont jump/rush into it
this shit will heal within 2-3 weeks with ~80% strength
>t. had my last one 6mo ago and doing 125kg squats 3x5
Not OP
I got one of these almost 10y ago and it still affects me somewhat (mainly lack of balance on that foot, especially while turning to that side). They did ultrasound and told me it hsd healed normally (no/minimal scarring) but because I walked differently while it was healing, some muscles of my leg and hip atrophied and now my foot sticks out to one side and is unstable (like it wants to roll again). The physio gave me some meme exercises to do but they didn't do much. I did exercise it while it was healing too (first, moving the joint around with my hands and eventually progressing to bodyweight calf raises).
Have you been able to recover the normal function (balancewise) of your foot?
I'm doing calf raises 4x a week and squats 2x. My muscles are getting bigger but no sign of improvement to the injury. I added farmer walks 2x/wk because I think as part of it I need to focus on walking with the correct alignment to get the atrophied muscles to grow, and presumably adding weight will make that happen faster.
I have noticed that my foot wants to roll over again, which I think means the soleus and gastrocnemius are unbalanced. I do half of my calf raises standing with the affected foot on its inner edge, which should strengthen the soleus more (I think).
I rolled mine and the ligamwnt ripped a piece of my talys bone off. Couldnt walk for a month, and after 3 months its still kinda fricked.
I had this exact thing happen to me at work. They had to reattach the ligament and cut the bits of bone off.
its been 8 months and it still doesn't feel right
Been a year and half for me and it still doesnt feel right either. Probably too scared to ever roon again tbh
Don't stand like that, moron.
>spend entire life walking
>there are still people who can’t do it properly
Kek
Kek that happened to me when stepping down of a big step outside my house because i was wearing some truly shitty nike trainers. I fell to the ground and i scratched my arm with the asphalt. My ankle was fine and ive never broken it or sprained it. You all have butter ankles
>t. Ex skater
I dislocated my shoulder and tore up my ACL
Still went to the gym, there are no excuses
You are just a b***h, do more warmups
It happens to me every day and I've never had a problem. Just don't be fat.
How the frick do you even roll your ankle? Can someone explain the biomechanics to me?
It's what happens when people fall for the "keep your feet straight" meme and end up walking all pigeon-toed and stepping with their feet at the wrong angles.
literally this
i don't know where this straight feet meme come from
i remember getting self conscious about it once, and my walking became all awkward, and it didn't take long before i tripped and rolled my fricking ankle, shit hurt like hell for a week
i learned my lesseon and to stop thinking about it
Happens when you do uncontrolled direction changes, especially on soft turf
>t. rolled my ankle when playing footy 3 months ago, had torn ligaments and a bone bruise which hurts to this day
I recently rolled it after trying to run further than I was supposed to
I was walking down the stairs and missed a step
I roll my ankle all the time in the outdoors but there's never any pain, damage or limping.
>Having weak ankles
I was carrying 20-40kg of kit at one point and straight up rolled my ankle in an instant
Literally nothing happened
Y'all homies ITT need to stretch your frickin ankles.
how do you do do that?
By googling "ankle stretches" like so:
https://www.healthline.com/health/fitness-exercise/ankle-stretches
https://www.healthline.com/health/ankle-mobility
What’s that? You’ve made serious progress the past month? Well why don’t you take 10 days off and then enjoy a 1 month recovery before you’re back to where you were? Hope you don’t catch the relapse from your partner or coworker!
You need to fix your diet and environment so you don't get sick in the first place.
Haven't had this for years.
I've stepped on a rolled ankle several times but my brain/body automatically shifts the weight to the other foot before any damage occurs, it'll hurt but not really any damage.
Skill issue.
its insane both how resilient and fragile the human body is. Its designed for big injuries, the little things absolutely wreck your shit. My friend like completely blew up his shoulder and elbow from punching another friend in the arm. Ripped ligaments and everything.
Sometimes I will randomly pinch a nerve in my back while doing the same exact seated cable row form Ive had for years and will be quite literally borderline immobile for 2-6 days. Coming down from pullups about 1% of the time where my toes are angled too far down, I pinch a nerve in my foot/ankle area that has similar results. Ive been jumped by multiple inner city joggers actively trying to do me harm that resulted in less damage than Ive done to myself during mundane daily minutiae
>inner city joggers
*Black folk
Did this on day 3 of Kokoda track, finished it easily. Just get off your gaming/gooning chair and use your legs and feet more.
anklets btfo
>regular stretch and overload tendons to increase density
>drink bone broth and supplement glycine
can't relate
How the frick do you have ankle problems?
It's like the most functional joint in the human body it's designed to be used for miles a day.
what the frick is wrong with your genetics.
Some people have one leg shorter than the other, if they fall to that side the ankle is forced to roll like in OP's pic. It can heal fine but what happens is that you start limping to avoid causing pain and the limp gets ingrained. I don't think it's fully understood but part of the problem is that it creates a muscle imbalance. The calf muscle that turns the foot inwards (I think gastrocnemius) gets tight and the opposite (soleus) gets weak, along with some other muscles of the leg (hip adductors IIRC), and the result is your foot sticks out awkwardly. Since it's a muscle imbalance in theory it can be fixed with exercise but there is also a neural component which is not well understood, but means that you also have to practice your gait.
man if there is one thing i wish i could tell people in their early twenties.
fricking keep your hips loose and work on your stabilizers more. For some reason the hips always begin to hurt people because of shit like this. most leg problems seem to stem from one leg being internally tight or externally tight at the socket and it stops a large amount of stabilization since when you run or walk you're not freely moving with that leg.
I have to internally stretch my legs at the hip socket daily.
>if they fall to that side the ankle is forced to roll
Absolute horseshit. Your ankle is never "forced to roll" unless you either do not have the strength and speed required to get your foot in position and break the fall, or if you're wearing moronic shoes that will jar your ankle in unnatural positions at the slightest provocation.
Do some dedicated ankle/foot strengthening exercises and get some wide toebox shoes with zero drop.
>Your ankle is never "forced to roll" unless it is
>people would magically fall over if their legs were even lengths
No anon, you are the morons
He said
>Some people have one leg shorter than the other, if they fall to that side the ankle is forced to roll
I said this is not true, it's only forced to roll in completely different circumstances that require you being either weak or moronic. "Unless" was the a key word in the sentence, that is understood easily by native English speakers.
would magically fall over if their legs were even lengths
If you're falling over because of uneven legs, you would also be falling over because of uneven ground and unable to catch yourself, regardless of leg strength and speed. You have to be either 80IQ or ESL to struggle to understand this.
You understand that people don't just fall right? There has to be a force, such as a push, or yes, uneven ground when people are lacking balance (alcohol exists). If you fall to the side you can roll your ankle. You can't move the foot that you're falling over, because all of your weight is on it during the fall, and by the time you've fallen far enough that your arms could break the fall, your ankle is already injured. This empirically happens more to people with legs of different lengths when they fall to the shorter side and I honestly can't believe I just had to explain that to you.
Just because you can't picture it in your head doesn't mean it isn't possible.
>If you fall to the side you can roll your ankle
>you can
So you are not "forced to", which was my inital point.
Different leg lengths may increase your chances of imbalance, but you objectively will not ever be "forced" to roll your ankle if you have the strength and speed to catch yourself. What you are describing is a case of that strength and speed already having failed and resulting in the ankle rolling, thus claming that the ankle rolling was "forced" and unavoidable.
Basically "when your ankle has begun to roll, rolling your ankle is unavoidable." No fricking shit moron. Once your head has hit the cement, your head was forced to hit the cement. Fricking imagine that. That doesn't mean you were ever forced to have your head hit the cement if you could have prevented it by having the necessary strength and speed to prevent the fall in the first place.
I'm not going to keep replying. I don't care whatever fatty cope you post to justify your constant rolling of your overloaded cankles, you're a fricking moron.
Pic related; an ankle-roll caused by a minor imbalance in leg length. Tragic, forced, and ultimately unavoidable.
>So you are not "forced to", which was my inital point.
Ok, your point was based on an autistic reading of "forced". I didn't mean "every time you fall it rolls", I meant "there are ways to fall where your ankle is forced to roll".
>>if they fall to that side the ankle is forced to roll
Also if this was true in any capacity then people with equal sized legs would be rolling their ankles left and right if the ground was even slightly uneven. Good Lord people are fricking dumb.
Frick this shit
tfw I thought it was bad enough already that IST skips out on cardio but it turns out nobody is actually playing stuff like soccer, basketball or volleyball with friends on regular basis