Work those ankles! For the woods.

[Joezilla]

Ankle injuries are common when hiking, even if the boots you have are bomb proof. I was hiking a bit this weekend when I noticed how often my ankle was twisting. I didn't hurt it at all, but it reminded me about an incident a while back that I began to recall. I had to lug out a 90 lb girl (thank god) that twisted her ankle on a backpacking trip a long time ago, all due to improper footwear and weak ankles. Going down a hill, running around on uneven ground, walking in deep weeds, all can be instances where the foot is put under stress. Here are some hiking exercises that I found that seemed to fit the bill, focusing on strong ankles.


[youtube]DJBxefAmexk[/youtube]

[youtube]4kAPLK1W9Y4[/youtube]

 

[Joezilla]

http://www.ehow.com/how_5185218_perform-ankle-exercises-trail-running.html

 

[Tuxdad]

Great post Joe !!

I know of a FEW folks in my household, who want to hike in 'flip-flops" or clogs with me.. Of course the hike ends about 500 yds from where we parked because someone hurt there foot or ankle... So I have to take them home and drop them off, and maybe be nursemaid for a few hours..

Thanks for the post Bud !!

 

[Harayasu]

Thanks for sharing that video.

This summer I had two friends of mine with me hiking in the Norwegian mountains. They had good hiking shoes, but were not trained very well. Having trained feet and ankles is in my opinion as important as good hiking shoes.

 

[Evolute]

Ankle injuries are common when hiking, even if the boots you have are bomb proof... I had to lug out a 90 lb girl (thank god) that twisted her ankle on a backpacking trip a long time ago, all due to improper footwear and weak ankles.

Joe,

If I may introduce a different point of view:

Weak ankles are in part because of "bomb proof boots". People get used to coddling their ankles all the time with unnecessary external support, while the muscles atrophy and the become inflexible. In my job as a nature photographer, I do lots of hiking, a lot of it off-trail over challenging terrain. I do it mostly barefoot, and occasionally in light sandals – never in boots. I've never had an ankle injury, because my ankles are strong and flexible, because I use them, and don't coddle them and over-protect them.

Ankle support and arch support are fine for people with substantial pre-existing foot problems, but relying on them all the time for regular hiking is unnecessary, weird, and counter-productive. Nature or God gave you feet that are quite capable of being used as they are. Belief in the need for footwear is F.U.D.

The most effective way to work your ankles is to use them regularly (in unsupported hiking), not to do occasional exercises for a few minutes in the weeks leading up to a big hike.

"Bomb proof" boots also lead to ankle injuries in other ways. They lead people to pay less attention to where or how they step, relying on their footwear to protect them. They also disallow the boot wearer to feel the ground with their feet. People who rely too much on their footwear often don't learn how to walk well, and they are thus more prone to injury.

For people who want to strengthen their ankles and reduce the risk of injury: start walking and hiking regularly, without relying on being over-shod.

 

[baldtaco-II]

Joe,

If I may introduce a different point of view:

Weak ankles are in part because of "bomb proof boots". People get used to coddling their ankles all the time with unnecessary external support, while the muscles atrophy and the become inflexible. In my job as a nature photographer, I do lots of hiking, a lot of it off-trail over challenging terrain. I do it mostly barefoot, and occasionally in light sandals – never in boots. I've never had an ankle injury, because my ankles are strong and flexible, because I use them, and don't coddle them and over-protect them.

Ankle support and arch support are fine for people with substantial pre-existing foot problems, but relying on them all the time for regular hiking is unnecessary, weird, and counter-productive. Nature or God gave you feet that are quite capable of being used as they are. Belief in the need for footwear is F.U.D.

The most effective way to work your ankles is to use them regularly (in unsupported hiking), not to do occasional exercises for a few minutes in the weeks leading up to a big hike.

"Bomb proof" boots also lead to ankle injuries in other ways. They lead people to pay less attention to where or how they step, relying on their footwear to protect them. They also disallow the boot wearer to feel the ground with their feet. People who rely too much on their footwear often don't learn how to walk well, and they are thus more prone to injury.

For people who want to strengthen their ankles and reduce the risk of injury: start walking and hiking regularly, without relying on being over-shod.

I'll agree with some of this. I believe the best way to train for an event is to do the event. Many people do cardio or weights and while that gives them an advantage over what they were previously doesn't really train them to haul load like the person that practiced hauling load has. Same with walking up hills and so on. Do all the treadmill you like and it wont train you like getting out and running up hills.

However, I find great folly with other bits of what you wrote:

“Nature or God gave you feet that are quite capable of being used as they are. Belief in the need for footwear is F.U.D.”

Let's dump the god bit 'cos although funny it is a bit silly. More seriously, when you invoke the nature bit you must consider the EEA – the Environment of Evolutionary Adaptedness. You can't just appeal to nature in the abstract You must consider the environment human feet evolved in and the problems they evolved to solve. There is often scant similarity between that and the kinds of terrain many of us cross, the kinds of conditions we are crossing them in, or the loads we are carrying whilst doing so, and so on.

 

[Evolute]

baldtaco-II,

I'm somewhat in agreement with you, in regard to the relevance of the environment in which we evolved. The evolutionary circumstances in which we evolved make our feet better adapted to some environments than others. There are certainly plenty of situations, such as walking on aa-aa or walking on ice, where barefeet are not ideal for most people. Solid boots will help if you are kicking straight into ice when ice climbing. And so on.

But, for most of us, most of the terrain we encounter is well within the scope of what our feet are adapted to handle without heavy boots. Our unarmored feet are quite usable in most of the wilderness situations most of us get into, and the belief in the need for steel toe boxes, steel shanks, sculpted arches, stiff ankle support, etc., for everyday hiking is misconceived.

 

[baldtaco-II]

Evolute, hey

I think I'll close by saying the line is certainly woolly. I see people in dirty great military boots well up over the calf for what they believe is a hike, and I run past them 'cos I'm out for a run. On the other hand there are bits of Britain the Romans took on with sandals that I absolutely would not.



.

 

[Shotgun]

Evolute, what kind of sandals do you wear when you're not barefoot, flip flops?

 

[PayetteRucker]

If I want to work my ankles I grab the pack and go one direction-up. Either that or strap on the Bont Vaypors and hit the blacktop, nothing like some double push to work your ankles. I've never had any issues with them hiking long distances so I guess I'm one of the lucky ones.

 

[Evolute]

Evolute, what kind of sandals do you wear when you're not barefoot, flip flops?

I currently have a worn out, five year old pair of Tevas. I should probably get a new pair of sandals, soon, because the soles are on the verge of wearing completely through. However, I've been wanting to get a cheap pair with compressed eva soles and with no arch support, and minimal strap coverage, and I've been having trouble finding any.

 

[midnight flyer]

Joe,

If I may introduce a different point of view:

Weak ankles are in part because of "bomb proof boots". People get used to coddling their ankles all the time with unnecessary external support, while the muscles atrophy and the become inflexible.

I found this to be personally true for me. I had a job that required me to wear heavy work boots (8" uppers) for a few years, laced up with steel toes and heavy soles. I noticed after a couple of years that not only did my calves atrophy and my ankles weakened a bit even though I was still on my feet on the site for as much as 12 hours a day. My pedometer tells me that I walk about 10 miles a day when working on site. Doubtful - maybe on a large site with a lot of material hauling. Personally, I think it is much closer to 5 maybe 7 - tops on the average day.


In my job as a nature photographer, I do lots of hiking, a lot of it off-trail over challenging terrain. I do it mostly barefoot, and occasionally in light sandals – never in boots. I've never had an ankle injury, because my ankles are strong and flexible, because I use them, and don't coddle them and over-protect them.

Not being judgmental about that, but I personally won't expose myself to unnecessary risks of stepping on thorns, cactus, broken limestone chips, agarita bushes, fire ants, wood ants, scopions, snakes, consequences from a misplaced footstep, or any of the other things that line just about every inch of trail here in South Texas. If I was walking on fields of clover, I would be right there with you!

Ankle support and arch support are fine for people with substantial pre-existing foot problems, but relying on them all the time for regular hiking is unnecessary, weird, and counter-productive. Nature or God gave you feet that are quite capable of being used as they are. Belief in the need for footwear is F.U.D.

We'll see. You may be one of the lucky few. But as my feet get older, they appreciate all the help I give them.


The most effective way to work your ankles is to use them regularly (in unsupported hiking), not to do occasional exercises for a few minutes in the weeks leading up to a big hike.

Now that, I absolutely couldn't agree with more.:thumbup::thumbup:

"Bomb proof" boots also lead to ankle injuries in other ways. They lead people to pay less attention to where or how they step, relying on their footwear to protect them. They also disallow the boot wearer to feel the ground with their feet. People who rely too much on their footwear often don't learn how to walk well, and they are thus more prone to injury.

For people who want to strengthen their ankles and reduce the risk of injury: start walking and hiking regularly, without relying on being over-shod.

Once again, I agree 100%.

Commentary is interspersed in BLUE above.

I wear tennis shoes as much as possible now, and have for about 15 years. I still wear heavy boots on ungraded, rough sites with a lot of debris and trash. When I hike on a well worn park trail with nothing more than water to carry, I wear tennis shoes. If going some distance that requires a heavier pack, or if I am on a rough trail I wear a really light pair of Timberland short "chukka" style boots.

Since my ankles now get plenty of workout (think of the front to back flexing when installing new chimney flashing on a sloped roof for several hours on your hands and knees) in tennis shoes, ALL ankle problems have gone away. I even wear tennies when I wear my big toolbags, and that way changing to a light pack is a breeze.

Robert

 

[kgd]

I prefer boots. Mostly because I work in boots on the boats or in water where there are lots of hazards like wire, broken glass, metal shards ect. I got used to the boots. Maybe thats just coddling my feet, but I love wearing them. I remember in Dubai going out in the desert and the guys I was with were chewing me out for my big boots. They all had flip flops. They weren't teasing me once they figured out what superheated sand feels like on the feet.

They certainly aren't great for running in, but I don't do much of that. While, I don't agree with Evolute in terms as I wouldn't apply it to myself I understand his point of view. What works for him works for him and he sticks to his own philosophy. I do have a habit of roaming off trail and into the thick of things often enough. I just sort of enjoy doing that.

The boot perspective certainly isn't a minority, however. Military to lumberjacks wear boots. Here is the opening paragraph to Bernard Mason's Woodsmanship provided by Joe during that Friday afternoon. I received my copy through Cmdionne.

Nothing robs a man of his courage in crashing the bush and slash-piles so much as flimsy shoes. When well-shod and rough, he wades right into the mess, but with poor foot protection, he minces his way, picking every step, and worrying less he bark his ankle or crack his shin. The wise look well to their boots.

 

[SouthernCross]

Walking on loose sand is great for strengthing ankles and calf muscles :thumbup:



Kind regards
Mick

 

[Toucan Oasis]

Walking on loose sand is great for strengthing ankles and calf muscles :thumbup:



Kind regards
Mick

I agree ! Sand, mud, and pastures.
For most folks, these days " Just Friggin Walk" would be an immense improvement.
I walk about ??? 6 miles a day??? around my farm on insanely inclined property.
Half the time I am in a pair of Crocs.. OK. I'm an idiot.
I do this to keep my ankles and feet kinda strong but if I need to carry feed sacks, concrete, lumber etc. I put on a 9 inch boot and lash the dog excrement out of them.
Moving with poundage requires support.
Training without weight does not. It makes your lower support system stronger.
Just take your time. If you add weight, add support.

 

[BlairB]

I read somewhere that our feet have adapted to walking on soft ground and we really need arch support for walking on hard, flat surfaces. Supposedly, our arches conform to the surface we walk on, so walking on hard surfaces without arch support will lead to flattening the arches.

 

[Marcelo Cantu]

I have to agree with Evolute here as well. But to add to the discussion. It is not just weak ankles that cause ankle injuries. As most know, Different people's anatomy will cause their stride to pronate, supinate, or fall dead center. I have strong ankles. I weigh 204 and will hike from spring to fall in Tevas even with my 35 lb three year old on my back in a carrier. I supinate a bit on my right so every so often I'll turn that ankle out. It still hurts llike a mother but I just walk it off. Do I fear that some day it'll break? Yeah so most of the time I use this ascription: Meditate everything you do. Meaning pay attention to your foot placement all the time and eventually it happens with no thought. I hike in the woods on rough terrain four times a week and despite this I'll still turn my anke every two weeks.

 

[beef]

I suspect ankle injuries and the belief that we need heavy duty boots for ankle support stem from the fact that people only walk on flat, level surfaces now.

House, pavement, shopping center. Nowhere are the ankles laterally stressed. So when they get out on a track (or worse yet, untracked bush!) their ankles aren't strong enough to support them.

However I don't think boots can really provide much lateral support either. Surely the degree of flexibility that most boots need to allow ankle flexion (ie. walking) means that it could easily flex sideways too. To quote Roger Caffin, of BPL, a boot with true ankle support would be a ski boot, which rigidly hold the ankle in place. This would of course be impractical for walking.

The other issue is weight. I know that on a long walk, my hip flexors tire far quicker when wearing heavy footwear. Similarly, the tibialis anterior, responsible for lifting the toes gets fatigued. The result is neither my foot nor toes lift high enough, and I spend the last few km of the walk tripping over things. Not so in my joggers.

 

[skammer]

However I don't think boots can really provide much lateral support either. Surely the degree of flexibility that most boots need to allow ankle flexion (ie. walking) means that it could easily flex sideways too. To quote Roger Caffin, of BPL, a boot with true ankle support would be a ski boot, which rigidly hold the ankle in place. This would of course be impractical for walking.

The other issue is weight. I know that on a long walk, my hip flexors tire far quicker when wearing heavy footwear. Similarly, the tibialis anterior, responsible for lifting the toes gets fatigued. The result is neither my foot nor toes lift high enough, and I spend the last few km of the walk tripping over things. Not so in my joggers.

Lateral support?

You and Roger would be wrong. Even socks alone can provide support. There are different levels of support depending on design and quality of footwear.

Sure you can hike with runners or even barefoot but places I go would rip your feet up and risk serious ankle injury. Forget the fact the ground is frozen 4-5 months a year.

I talked to Cody Lundin a few years back and asked him about the barefoot thing and he said it has limitations.

Despite urban legend native peoples wore serious footwear.

To each his own.

Skam

 

[beef]

How can a sock provide support? The ankle only needs to flex a certain degree laterally before injury occurs. Are socks designed to flex a certain degree then stop? HOw do you wash these stiff socks?

Thanks for setting me straight