Weak/Rolling Ankles as an English Rider
 
 

       The Horse Forum > The Horse Forum Community > Rider Wellness

Weak/Rolling Ankles as an English Rider

This is a discussion on Weak/Rolling Ankles as an English Rider within the Rider Wellness forums, part of the The Horse Forum Community category
  • What would cause a horse to go weak in her ankles
  • ROLLING ANKLE WHEN RIDING ENGLISH

Like Tree4Likes

 
LinkBack Thread Tools
    01-21-2014, 05:25 PM
  #1
Yearling
Weak/Rolling Ankles as an English Rider

I've been riding for roughly 16 years, bouncing back and fourth between western and english disciplines. Last week I started taking formal lessons again for the first time in about 4 years but I've only been on a riding hiatus since last September. My trainer is having me start with lots and lots of standing out of my tack to build my balance up and working towards a strong lower leg and half seat position. Today it caused some concerns

Has anyone else suffered from an ankle that hurts along the outside, think right above that circle bone projection on the outside of your foot, and makes putting weight on the outside edge of your foot seem impossible? I suffered through the workout as much as I could and when I got off had slight trouble walking. If I didn't concentrate on keeping my weight to the inside as I took a step my ankle would practically collapse and roll to the outside. I'm sure I could conjure up a diagram if need be, sorry lol!

Is this just weakness? Would the holy grail exercise of calf raises help? Anyone with any suggestions please!!
     
Sponsored Links
Advertisement
 
    01-21-2014, 05:35 PM
  #2
Yearling
Actually...as I sit in my desk chair and try to do a seated calf raise my weaker ankle is having a hard time :( no pain, just rolls outwards instead of lifting straight up.
     
    01-21-2014, 06:56 PM
  #3
Showing
The best person to talk to is a ballet teacher. She/he may be able to help you with exercises.
     
    01-22-2014, 01:03 PM
  #4
Yearling
I don't exactly have access to a ballet teacher, as good of an idea as that is.

After some searching online I found a couple of exercises that I am starting to implement into my day, I'll put the link below. One nice thing is a few can be done at my desk at work which is nice. Always looking for ways to keep moving, even just a little bit, without my co-workers thinking I'm crazy.

Strengthen Your Ankles - wikiHow
Posted via Mobile Device
     
    01-22-2014, 02:21 PM
  #5
Green Broke
I have weak ankles, and multiple severe injuries to each hasn't helped. Doing a lot of standing in the stirrups would kill me. I think you need to get into it a little more slowly.
     
    01-22-2014, 02:28 PM
  #6
Yearling
I'm thinking all the standing in the tack is the cause too. Luckily my trainer seemed ok with me working on sitting trot without stirrups as a break for my ankles. The trainer and I are very new to each other but I'll be sure to try talking about maybe not standing *too* much at my next lesson. Just hope this doesn't mean jumping isn't for me, that would be a bummer, trying not to jump to that conclusion though.
Posted via Mobile Device
     
    01-22-2014, 02:42 PM
  #7
Yearling
I can give you a list of exercises when I get home, if you'd like. I have really bad ankles as well, and had to go through a lot of pt last summer for a bad sprain. I learned a lot of great exercises.
Posted via Mobile Device
     
    01-22-2014, 07:29 PM
  #8
Yearling
I'll take any help I can Amba thanks. I've never actually sprained my ankle *knock on wood* and they rarely hurt, so maybe I'm over reacting. But carefully strengthening might help me anyways.
     
    01-23-2014, 01:26 PM
  #9
Weanling
How exactly are you using your feet, while you are standing in the tack? My trainer has me using the ball of the foot (60%) with the rest of the weight distributed on the supporting toes (40%) give or take. I recall me using the wrong part of my foot (the outside) to support my weight - and that became a bad habit I had to break.

It sounds as if you may have strained some of the supporting ligaments or tendons. Calf raising exercise won't be of much help - I would suggest standing on a wobble board to focus strengthening and proprioception to the ankle stabilizers.
Wobble boards can be made of wood, similiar to a tilt board, or a round air filled cushion or disc (SitFit) that you can place one or both feet on. If you have really bad ankles, try standing on a sofa cushion or pillow. All you really need to use is a soft, unstable surface. Do it in front of a mirror so you can see your posture. Stand up, don't look down, and feel your ankles quiver slightly as they try and maintain their position. You may feel tired quickly, that's ok. Repeat several times; you can do that 2 or 3 times a day. This will also affect the stabilizers higher up (which is a good thing) at the sides of the hip.

Another good one for ankles: with your shoe on, put your toe in a loop of rubber tubing that is anchored at ground level. Lift your toes: up, left, and right, for 10-15 repetitions. Sit in a chair, and work only from the level of your ankle, no need to lift with your knee or thigh. Hope this helps!
     
    01-23-2014, 05:26 PM
  #10
Yearling
My trainer has me standing up at the beginning of the ride to ultimately stretch out my heel and to work on building my balance up. Last lesson I spent roughly 10 mins up in a half seat after a lap standing straight up in the tack. Coming from Western it's been years since I've had to hold myself up this way, so I'm afraid I'm more terrible at it then I'd like to admit. I did notice that my weight was rolling to the outside edge of my foot, causing my lower leg to bow almost. However by the time I came to this realization I was already feeling strain in the muscle that runs up the outside of my leg, trying to put more weight towards the inside of my foot hurt and wasn't going so hot. It's definitely something I'll watch out for going forward.

I have never heard to carry all my weight on the front half of my foot as you describe, always that my weight should be rooted into my heels. It's been years since I've had problems keeping my heels down, so I'm thinking this is a go to warm-up for the trainer that I will have to discuss with her. If it causes me problems I'm hoping we'll agree on another way to warm up and build my balance back up.

Thank you for the tips on balancing on a squishy surface, I can give that a try!
     

Quick Reply
Please help keep the Horse Forum enjoyable by reporting rude posts.
Message:
Options

Register Now

In order to be able to post messages on the The Horse Forum forums, you must first register.

Already have a Horse Forum account?
Members are allowed only one account per person at the Horse Forum, so if you've made an account here in the past you'll need to continue using that account. Please do not create a new account or you may lose access to the Horse Forum. If you need help recovering your existing account, please Contact Us. We'll be glad to help!

New to the Horse Forum?
Please choose a username you will be satisfied with using for the duration of your membership at the Horse Forum. We do not change members' usernames upon request because that would make it difficult for everyone to keep track of who is who on the forum. For that reason, please do not incorporate your horse's name into your username so that you are not stuck with a username related to a horse you may no longer have some day, or use any other username you may no longer identify with or care for in the future.

User Name:
Password
Please enter a password for your user account. Note that passwords are case-sensitive.
Password:
Confirm Password:
Email Address
Please enter a valid email address for yourself.
Email Address:

Log-in

Human Verification

In order to verify that you are a human and not a spam bot, please enter the answer into the following box below based on the instructions contained in the graphic.


Old Thread Warning
This thread is more than 90 days old. When a thread is this old, it is often better to start a new thread rather than post to it. However, If you feel you have something of value to add to this particular thread, you can do so by checking the box below before submitting your post.

Thread Tools

Similar Threads
Thread Thread Starter Forum Replies Last Post
Popped out ankles and weak pasterns... barrelracer11 Horse Conformation Critique 1 12-17-2012 08:28 AM
rolling my ankles while riding MySerenity Jumping 6 08-20-2012 04:40 PM
Rolling with a rider? PunksTank Horse Training 6 07-28-2012 02:53 PM
Could weak ankles be the cause? (didn't post correctly last time sorry) Lynnie English Riding 3 04-21-2012 09:58 PM
weak ankles or just doing it wrong? Lonannuniel Dressage 5 02-06-2010 01:36 PM



All times are GMT -4. The time now is 08:08 PM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Search Engine Friendly URLs by vBSEO 3.6.0