November 13 2017
An ankle injury can really put a kink in your race plans. Here’s how to treat and prevent common ankle injuries.
Stand with your feet hip-width apart. Close your eyes and notice your feet. Does it feel like you have more weight on your left or right side? Are you sensing that your weight is concentrated on a particular region? Scan up your legs. Notice the joints of your ankles, knees and hips. Notice your muscles. Are your legs tense? Are your thigh and butt muscles engaged? See if you can relax these muscles and still remain comfortably standing. If so, this is how you know you are working too hard to simply stand up.
Place the soft ball on the floor in front of you and step onto it with your right foot so the ball is under the front of your arch at position point 1. Stand up straight with your feet hip-width apart. Gently shift some of your body weight onto the ball to create tolerable pressure. Then shift some of your weight off the ball. Repeat this shifting 2–3 times to ease into tolerable compression, while you take focused breaths. Step backward with the opposite foot and shift your weight to that foot. Place the ball under position point 5, in front of the heel bone. Apply tolerable compression to that point as you take a focused breath.
Place the ball on the back of your arch, right in front of the heel. Keeping the front of your foot on the floor, slowly move the ball from side to side in front of the heel. Continue gliding the ball from side to side as you work your way to the back of the heel, then back to the starting position.
With the ball on the back of your arch, right in front of the heel, use a slightly heavier compression to wiggle your foot left to right. The ball should barely move.
Place the ball directly under the big toe knuckle (2). Press the ball toward your heel in a continuous motion with tolerable, consistent pressure. For the greatest result, begin your “rinse” with your foot slightly behind you, so you can easily create a smooth toe-to-heel motion. Lift your foot, place the ball under the next knuckle and rinse (only rinse in one direction). Repeat for all five knuckles.
Using light, quick, random movements, rub your foot and toes over the ball in a scribble-like motion.
Close your eyes and use your body sense to notice the side of the body you just self-treated. Notice your foot. Does it feel different than the other foot? Notice the joints of your leg. You may find that you don’t sense the leg as separate parts anymore, and instead your leg feels more cohesive. Notice if you feel more grounded. Now repeat all of the techniques on the other foot.
Close your eyes and use your body sense to assess how you feel. After completing the foot treatment, you may notice these specific changes: