Last month when I was in Colorado, I was so excited about getting to enjoy the mountains and hiking, but I had no idea that even after 2.5 years, I would give my ankle sprain/dislocation a massive test of function.
It was a huge surprise to me when I approached my first descent of rocky terrain. My first steps with that foot was an ungraceful step down as a reached with my toes and the steps following consisted of funny looking body contortions to position my whole body to take the next step flat footed.
And my next thought: this is going to be a long descent down.
Second thought: I have work to do when I get back.
Understanding the impact of old injuries on hiking
Hiking is a popular outdoor activity that allows you to connect with nature and challenge yourself physically. However, if you have old ankle injuries, it's important to understand the impact they can have on your hiking experience. We know that old injuries, such as ankle sprains, can weaken the ankle joint and make it more susceptible to future ankle sprains if not rehabbed correctly and thoroughly. They can also cause pain, instability, and limited range of motion, making it difficult to navigate uneven terrain (or in my case, the descent requiring end range, tippy toe, strength).
To help you have a safe and enjoyable hiking experience, it's advantageous to understand the impact of these small, old injuries have on hiking and putting in the work now so you can conquer the trails and continue to pursue all of your outdoor adventures!
A few things I overlooked rehabbing this ankle injury from 2.5 years ago
First, was strength at end ranges, dorsiflexion (ankle bent) and plantarflexion (toes pointed). In my case, I have PLENTY of range of motion, maybe too much. That's great for many things but there are consequences. I have to have that much more strength to be able to control the motion. So even though I exercise, jump, lift on a very consistent basis, I probably have not exposed my ankle to it's full range of motion. All the double unders, burpees, box jumps, and box jump overs were not quite enough.
(Side note: Commonly, those who have sustained ankle sprains typically lack dorsiflexion which places them in plantarflexion, putting them at risk for future ankle sprains.)
Second, ankle stability. This is a given and a huge portion we focus on during rehab and physical therapy. Can you take a step and adjust quickly to the terrain? Can you recover from a poor step in that inverted position similar to your original injury?
Last, power production and ankle stiffness.
Strengthening exercises for ankle stability
Strengthening the muscles around your ankles is crucial for improving stability and preventing future injuries. You've done your calf raises, your bands, single leg balance, but is that enough? What are all the aspects you need for your sport or activity? Here are some advanced strengthening exercises for your ankle that can help enhance ankle stability and strength:
1. Calf raises: Weighted, deficit, SL, knee bent, full ROM. All should be mastered and for large sets of 20+ reps before "graduating" from this simple movement.
2. Toe walks, Heel walks, and Creeper walks with a farmers carry: Holding 2 DBs or KBs, walk on your toes then walk on your heels. Creeper walk is a toe walk with knees bent. We have two layers of the calf, the gastrocnemius and the soleus, and both should be challenged and strengthened post injury.
3. Heel Float Holds: Stand on a plate with just the ball of your foot on the plate. Start with 2 feet on the plate and progress to single leg. Hold for 20-45seconds. Start with foot parallel to the ground but you can also do these in plantarflexion at ranges you find challenging.
4. Front foot elevated reverse lunge with a heel float: Start by standing on a plate with one foot standing on the ball of the foot. Step back into a lunge, and repeat. You can start with a static lunge if moving back and forth is too challenging for the ankle stability.
Incorporate these exercises into your regular workout routine to strengthen your ankles and improve overall stability.
Improving end range plantarflexion to enhance hiking performance
End range plantarflexion refers to the ability to point your toes downward, which is essential for navigating steep descents and maintaining balance while hiking. If you have weakness in this range of motion, it can limit your hiking performance and increase the risk of ankle injuries. Here are some exercises to improve end range plantarflexion:
Calf raises: I know we already talked about these, but I'll say it again so you don't make the same mistake I did! An example would be placing your foot on a 25lb plate (or 2-3inch surface) rising up on the toes, pausing at the top, and slowly lowering so that your heel is back on the floor. And being able to complete 20 reps minimum.
Honestly, I know where I went wrong here. The end range plantarflexion or even just a SL calf raise was super tough for me in the first 1-3 months of recovery, but I was able to do a lot by then including box jumps, burpees, and burpees over a bar. Jump rope and double unders were tough but by the time I got there and could run, I never looked back.
Give yourself a check--can you do SL calf raise with 1 finger touch on the wall for 25reps, full range for each rep?
Training power production in jumping to support ankle
Building power in your leg muscles, including the muscles around your ankles, can significantly improve your ankle strength and stability while hiking. Jumping exercises are an effective way to train power production. Here are some exercises to include in your training routine:
1. Box jumps: Find a sturdy box or platform and jump onto it from a standing position. Step down and repeat for multiple reps.
2. Squat jumps: Start in a squat position and explosively jump up, reaching for the ceiling. Land softly in a squat and repeat.
3. Lunge jumps: Start in at the bottom of a lunge (creating 90 degree angles at your knee for both your front and back leg), jump up while switching your front and back leg. Land softly and repeat.
4. Skater hops with a pause: Standing on the outside foot, jump laterally, stick the landing with the other foot with soft knees and a slight bend in the ankle, and pause. Repeat on the other side.
5. Single-leg hops: Stand on one leg and hop forward, backward, and sideways. Focus on landing softly and maintaining balance.
6. Single leg lateral plate hops: set up two 10-15lb weights. Stand on a SL in front of one plate. Hop forward onto the plate, hop back to starting position, hop sideways to be in front of the second plate, hop onto the second plate, hop off second plate, and hop sideways to be in front of the first plate. Repeat. All about control and accuracy here. Speed will come.
Incorporate these jumping exercises into training to build power and support your ankle for future activities like hiking.
Preventing ankle sprains while hiking
Preventing ankle sprains is essential for hikers, particularly those with old ankle injuries. Here are some tips to help you avoid further damage and protect your ankles while hiking:
1. Wear proper footwear: Invest in hiking boots or shoes that provide ankle support and have a good grip on different terrains. I brought my trail running shoes for this trip.
2. Be mindful of your steps: Pay attention to where you're stepping and avoid unstable surfaces or uneven terrain that could potentially twist your ankle.
3. Use trekking poles: Using trekking poles can help distribute your weight and provide additional stability, reducing the strain on your ankles.
Happy Trails!
Hopefully these strength and plyo exercises will help you recover from your ankle injury once you are beyond the simple band exercises and standing on one foot. Expose yourself to the demands of your sport, in a safe environment.
And if your activity is hiking, don't be fooled like myself and prepare yourself before you're faced with a mountain, literally!