Bum Ankle

[ArcticChicken]

So, a couple years back I fell down my steps and fucked up my ankle real bad. Never went to the doctor because I didn't have insurance and it was responding, albeit slowly, to arnica, ice, and rest.

Ever since then that ankle has been prone to strain. I'm going to college now, so that means heavy backpacks, which means that at the end of the day, my ankle hurts in that low grade but intense way that makes it nearly impossible to concentrate on anything else.

I bought a rolling backpack last semester and it apparently wasn't designed to handle the stress of a full load. (The handle broke, I glued it back together, and it broke in a way that's impossible to fix) I can't really afford another right now, but if anyone knows a reliable (read: sturdy) brand, I would be grateful for the recommendation.

I'm going to wear my hiking boots all semester, and carry a ankle brace and pain killers in my backpack.

I signed up for a locker so that I can drop all the books etc. that I don't need for the class I'm going to and not have to carry a really heavy bag around during the day.

Can anyone think of anything else I can do? Or recommend and ankle brace that provides support without eventually cutting off circulation?

[Seshat]

Get a balance board, and spend time on it every day.

Talk to your doctor first, and discuss whether that IS appropriate, and what type of balance board to get. (Mine is a 'wobble board', and is the absolute beginner level.)

The goal here is to build up strength in the muscles which support your ankle: however, you would need to ensure that your ankle is ready for that particular type of exercise. Thus the visit to the doctor.

[Sapphire Silk]

If you are college, see if there is a low cost or free student clinic and ask about physical therapy. There are exercises you can do to strengthen your ankle.

Don't use a brace unless your physician recommends it. You can actually make the problem worse because you allow the muscles to weaken and inhibit normal range of motion. Braces are usually used during the acute phase of inury and the period of immediate healing and not typically used for long term use (with certain exceptions, which is why you should ask your doctor).

If you have insurance or can get access to an orthopedist, that is the specialist to ask.

Definitely wear good quality shoes if you can afford them.

[ArcticChicken]

Don't use a brace unless your physician recommends it. You can actually make the problem worse because you allow the muscles to weaken and inhibit normal range of motion.

I usually don't use a brace unless I'm actually in pain, but I didn't know that it could do that, so thanks.

I have insurance now, and I don't need a referral, so I'll see about digging up an orthopedist in my area.

[Seshat]

Panacea's warning is actually pretty much the reason I suggested a balance board or wobble board.

Both will improve your muscle tone and can improve the range of motion of your ankle. (They also improve general balance, and all your muscle tone up your legs, spine and torso)

BUT: used too soon after an injury, or using too advanced a board for yourself, you could do harm. It is, after all, a device that deliberately puts you off balance!

So yah. Since you have insurance, see a doctor of some sort.

[teh_blumchenkinder]

Yeah, even simple "I'm doing exercise" type stuff, like stretches and other things, can help. I screwed up both my ankles (long story) within a month of each other, and that was almost ten years ago... and I'm still being careful. >_>
Typically, I try to make sure I stretch in all range of motions, and do the stand-on-the-stair-and-lift-up-and-down thing, with the balls of your feet on the stair, and your heels going up and down... if that makes sense. You really need to get checked out, you might have ruptured something-or-others, which could very well be a permanent detriment... Bundles of ligaments, tendons, and delicate muscles and bones, like wrists/hands and feet/ankles are the pits to damage.
EDIT: go slow, and don't be feeling like you have to be brave-- slow and easy, and don't put too much weight on it doing things like this.

[Shpepper]

For the back pack issue, forget a back pack and try a rolling carry on suitcase. You can replace the wheels with ones for skateboards and it should hold up a lot better than a backpack will.

[Seshat]

Or go to a hiking supply store. The backpacks they provide distribute the weight a LOT more evenly than anything from an ordinary luggage place.

[dragon_wings]

Or go to a hiking supply store. The backpacks they provide distribute the weight a LOT more evenly than anything from an ordinary luggage place.

My backpack, that I've had almost 10 years now, is a The North Face. I use it all the time. For light stuff (like when I take laundry to my sister's house) and heavy stuff (book, etc.). I bought it myself during high school, though I don't remember which year. It has a strap across the chest and across the hips. I tend to use the one across the chest more often but when it's heavy they seem to make a noticeable difference.

[telecom_goddess]

I didn't know about the balance board...I should look into that since I have shitty balance as it stands right now and always have.

[Captain Trips]

I wouldn't use a balance board without at least a physical therapist's assistance - depending on what's wrong with your ankle you could fuck it up worse! (Helped for my Achilles Tendonitis, but it would be disastrous for my wife whose ankle is fused.)

I do suggest checking into the Disabled Students services on your campus - they may be able to help with logistical issues. Did you have trouble getting the locker? They could have cut the red tape for you. Need assistance getting to class? They do that, too. (Heck, with my ADD, they pushed through the ability for me to use a tape recorder for lectures, although I didn't take advantage of it.) Maybe they can recommend a good backpack for you, or alternate solutions that none of us here would even think of.

And don't worry if it is a "temporary disability" -- they don't care, they just want to help you succeed in school.

[Seshat]

I didn't know about the balance board...I should look into that since I have shitty balance as it stands right now and always have.

As Captain Trips suggested: see a medical specialist first. But if they okay it, it could be great for you.

My physiotherapists always insisted we do the balance board exercise between two grab rails, back when I was doing it in their 'gym'.

Now I do them in a doorway, using the door frame as grab bars. I always have someone else in the room. Maybe not paying attention, but readily available if I fall badly.

[Sapphire Silk]

Balance is a problem I'm having in Tae Kwon Do. I'll have to look into a balance board and see if it will help. I keep losing my balance doing some kicks and stances.

[Moogles]

Agreeing with everyone else on being wary of braces. I admit to using one on my right knee BUT that comes from my family Dr AND my physiotherapist. I seem to be missing the tendons that are supposed to be holding my knee cap in place, so it's almost constantly dislocated. I have a super-duty brace as well as my own crutches. *I will be getting knee surgery at some point, there's just more pressing medical issues that need sorting first*

Disabled Student Services should be able to help you with locker acquisition, finding a way to get your books to class or even (I know they do this here), finding the same courses and time slots but in classrooms/buildings that are more readily accessible. They also help with finding alternative classrooms for exams, and will often (in severe cases) lobby for some courses to be made available to you through distance so you don't put excess strain on yourself.