Forums > Stand Up Paddle General

Sore Ankle after paddling sup

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Created by Lozza4 4 months ago, 6 Oct 2019
Lozza4
NSW, 3 posts
6 Oct 2019 12:22PM
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Ok just a bit of History first 67 yr old male paddling for 7 yrs flat water 14 ft bark dominator board all for fitness 3 x 1 hrs sessions / week goe hard for my age. Feet mostly stationery during paddle and its only the left ankle and had a motorbike accident 50 yrs ago broke left Tibia ran for years with not perfect alignment at that ankle.
So ok while paddling, but next day walking with difficulty and gets really sore after 30 mins of walking, tried walking on soft sand but went too hard on that and was sore for days. Planning on doing my own rehab calf raises etc also teach pilates and have yoga and PT qualifications.
Luv Sup Paddling

colas
3655 posts
6 Oct 2019 2:53PM
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I guess you should see a doctor. It may be that you have no cartilage left in your angle, and need specific rehab/cures, unsupervised exercises could do more harm than good.

dingfix
62 posts
8 Oct 2019 3:50AM
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I have almost identical injury. And after a good paddle my ankle reacts the same. My physician sent me for physio and it did help, but the underlying problem as colas says will probably be damaged or missing cartilage.

I bought a plastic ankle support with figure of 8 velcro straps and find that helps. I think the problem comes from fore/aft movement in the joint as your paddle stroke is transmitted into the board. So i try and paddle at a constant speed, and avoid inflatable boards as i find they tend to slow more after each stroke.

Hope that helps

gregjet
QLD, 3 posts
8 Oct 2019 5:51AM
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Actually I would see a high quality physiotherapist rather than a doctor. I my long experience of sport related mechanical problems ( many different sports), a doctor will just tell you to stop doing it and a physio will try and analyse the mechanics and suggest possible mitigation and/or exercises. Aussie physios are very highly trained and usually good value, particularly sports specializing ones.
PS. yoga is known to create almost as many physical problems as it solves.

dingfix
62 posts
8 Oct 2019 3:56AM
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This is what i use, if you can find similar where you are.. www.ossurwebshop.co.uk/braces/ankle-supports/form-fit-ankle-support-with-figure-8-strap.html

colas
3655 posts
8 Oct 2019 12:57PM
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Select to expand quote
gregjet said..
a doctor will just tell you to stop doing it


The trick is to look for doctors who practice sports, ideally surfing doctors, who can understand the need to keep on doing it and are thus personally curious about mitigating solutions. I have a expert bodyboarding doctor and a (pro level) snowboarding physio for instance.

Lozza4
NSW, 3 posts
8 Oct 2019 4:56PM
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Thanks guys all good advice I do agree that yoga can cause as many problems as it fixs, I think Ill see my physio nephew and get mates rates and looking into ankle brace
Thanks again

blueplanetsurf
213 posts
13 Oct 2019 4:20AM
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Also try to keep your feet active while paddling, wiggling your toes and keeping foot muscles relaxed, shifting weight heel to toe, adjusting foot position. This will keep blood flowing in your feet and reduces muscle soreness.

AquaPlow
QLD, 830 posts
16 Oct 2019 9:33PM
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Select to expand quote
Lozza4 said..
So ok while paddling, but next day walking with difficulty and gets really sore after 30 mins of walking, tried walking on soft sand but went too hard on that and was sore for days. Planning on doing my own rehab calf raises etc also teach pilates and have yoga and PT qualifications.
Luv Sup Paddling


I had to give up jogging with the dog on the beach / path. One symptom is RSI in the ankle joint ...
Now when I feel I have over worked the ankle I take 250mg Naproxen b4 going to bed, nips any problem in the bud. = Anti-inflamatory.
You can get 12 pack over the counter NAPROSYN (I think) to try it out if inclined.

Cheers
AP

Lozza4
NSW, 3 posts
26 Oct 2019 1:19PM
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Just a follow up I've been taking Tumeric and using magnesium oil arround the ankle and its much better even helping my old knees as well
thanks for all help Lozza

stehar
NSW, 285 posts
26 Oct 2019 3:29PM
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Not been able to paddle in surf for a couple of weeks now, have had an ultrasound - to check for tear in tendon - minute tear - prognosis is 10 to 12 weeks healing - toe raises and GENTLE STRETCHING. Flat water paddles till calf strengthens and help support achilles.
Broke tibia 50 years ago playing footy and rolled ankle a few times with competition squash - all come back to haunt me.
Steve ps maybe an ultrasound or, if no improvement, an mri

Zeusman
NSW, 1284 posts
29 Oct 2019 3:40AM
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Amputation is the only remedy

Piros
QLD, 5725 posts
29 Oct 2019 10:28AM
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Agree with Robert move your feet and if you are only in flat water try a slightly switched stance.

pete53
NSW, 176 posts
29 Oct 2019 5:11PM
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Select to expand quote
blueplanetsurf said..
Also try to keep your feet active while paddling, wiggling your toes and keeping foot muscles relaxed, shifting weight heel to toe, adjusting foot position. This will keep blood flowing in your feet and reduces muscle soreness.



Falling off a lot helps me give feet break.

CAPWP
66 posts
30 Oct 2019 10:42AM
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As many mention here, the best is to find a doctor focus on sport rehab and somebody that make sports. So he understand why you one keep doing this even this caused painful on your ankle. After 2 year with pain similar Achilles tendinitis in both ankles i learn to live with this but find the way to minimize and share with my day to day activities.

I used this ankle sleeve this in particularly have a internal reinforce to the ankle, are very comfortable and you can surf without any problems. This sleeve even in hard conditions never move and keep in position.

Used this is the only wave i can surf or ride hard battle on MTB, this minimize the pain but not make go but at least let you do the sport that you like. After that just put some ice and relax and stretch a lot for the tendon keep elastic





sheers



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"Sore Ankle after paddling sup" started by Lozza4