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Junior Member
 
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Last Login: 11/18/2009 5:43:04 PM
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So I've had to take about 3 months off from riding becuase of a really bad ankle injury. I finally get to start again this weekend (YAY) and I was just wondering what some exersizes to get back into it would be, like for my ankle and position and stufff! thanks!
i♥myhorse:)
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Starting Member
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| Congrats on getting to ride again! I had reconstructive ankle surgery when I was in high school, so I know exactly where you're coming from. First and most importantly, have you been working with a physical therapist? They are the experts at this, and can give you a plan to safely strengthen your ankle and get back into everything without re-injuring yourself. The hard work you do on the ground rehabilitating your ankle will set you up for pain-free success in the saddle. As far as riding goes, be sure to take it slow. I would strongly suggest riding without stirrups for a couple weeks. The break action of the ankle in the correct position in stirrups, with weight in your heels, puts a LOT of strain on a weakened/new healed ankle. Don't hop back on and expect to be able to jump or even post right away. Listen to what your body is telling you. "Sore" pain is good, it means your ankle is weak but getting stronger. "Sharp" pain is bad, it means you're pushing it too far and at best set yourself back a couple days, at worse re-tore, strained, whatever you initally did to it. Take care of it when you get off, too, ice and elevation are your friends! I tried to push my ankle too hard because I was so frustrated to not be able to do anything, and reinjured it. Took that stupid thing two years to heal because of that, so trust me when I say take it slow and take care of it! I tried using an ankle brace but it kept me from putting my ankle in the correct position and made my toes numb after about 5 minutes, so I gave it up. Use a compression wrap if you're worried about swelling or to just make it feel a little more stable, but braces aren't really designed for riding! Good luck!
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I feel your pain (literally and figuratively!)! As most of the older members on here know, I have been battling a very bad ankle injury since March. I've gone through surgery, almost five months of PT, and countless orthopedic visits.
So, I'm pretty much an expert at riding with a bad ankle now. I can give you a few pointers.
The above poster gave much good advice (forgot your username, sorry). But the first thing you should do is talk the "specifics" with your orthopedist. Does he want you to limit your rides, say to once per week? Are you allowed to use your leg with the injured ankle? Make sure you and your orthopedist are on the same page before riding.
Assuming your orthopedist clears riding with no limits, don't expect to do much of anything at all on your first ride-or for the first few weeks, for that matter. My first rides (after initial injury and then after surgery) were walking for 5 minutes. That will probably be all you can handle too. Not just because of your ankle, but all your other riding muscles are out of shape. I was very sore after my first rides!
You will probably not want to use stirrups, or you may want to use just one with your good foot (make sure the stirrup is very long, stretch your leg down and point your toes up. Your stirrup should fit comfortably under your foot in that leg position). When you do decide to use a stirrup on your bad ankle (and your doctor gives you the OK), I recommend using jointed stirrups, like this: http://www.chicksaddlery.com/Merchant2/graphics/00000001/25869.JPG They take alot of pressure off your ankles.
You also might want to ride with a splint for your first few rides, just to make sure you don't re-injure your ankle. Do you have an air stirrup splint? It looks like this:http://www.nationalscrubs.com/Productimages/Medline009/ORT27200.jpg
You can fit a paddock boot over it, and if you lace your boots pretty tightly, you can hardly move your foot at all. I rode like this over the summer, and it worked well. I recommend it.
Also, use common sense. If you are riding and your ankle gets sharp pains, or feels very tired or especially weak, stop. I kind of disagree with the "dull pain" thing the above poster mentioned...ask your orthopedist what type of pain is normal for your stage in recovery.
And of course, don't trail ride on a horse who tries to take his rider's legs off on trees.
Hope some of this helps, and keep us updated on your progress! Good luck!
Like a horse in open country, they did not stumble. ~Isaiah 63:13
But ask the animals, and they will teach you ~Job 12:7a
"You don't throw a whole life away, just 'cause it's beat up a little" ~ Tom Smith, Seabiscuit's trainer
Please join the Thoroughbred Owners and Enthusiasts Club if you love Thoroughbreds! www.thoroughbredtalk.webs.com
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Junior Member
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Last Login: 11/18/2009 5:43:04 PM
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My doctor says that I can ride when ever I want. Ive been doing ankle stretches when ever I can to help get the feel of actually being in a stirrup. I could try wrapping it? Will that work?
i♥myhorse:)
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Starting Member
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Last Login: 11/2/2009 5:02:34 PM
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wrapping it will it defentliy help it will give more support
GO HORSES AND BFFLS!!! MUSIC ROCKS 
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| Wrapping it (like with an Ace bandage) would be better than a brace (also known as a splint) because of the unique challenges of riding. I wore my brace while playing soccer but simply couldn't while riding: as I mentioned, it prevents correct position and can dangerously cut off circulation. My doctor freaked when he heard that, but told me that wrapping it wouldn't acutally *do* a whole lot for it, other than helping to prevent swelling, but if you've been released to ride you're probably past that stage. I got so used to the brace for so long though that having *something* on my ankle just made me feel like it was more stable. It was a good transition, almost like weaning me off the brace. If the same works for you, go for it! Nothing wrong with psychological support. Still remember to ice it, though. Just because there isn't visible swelling doesn't mean the inflammatory process isn't still at work deeper in your ankle. If the joint itself has healed, ice still works wonders for those sore, strengthening muscles! One note about the "dull" pain: perhaps I should have been more clear. I'm not at all talking about "dull" pain, but "sore" pain. There's a very big difference. Soreness means it's muscles that hurt, not the joint. As I said, while you should be very careful to not overdo anything, "sore" pain simply means your muscles are tired because they have slightly atrophied while you were recuperating, and are now being asked to work and support your ankle again. If the pain is similar to the soreness you will definitely feel in your riding muscles those first couple days back like the other poster said, don't worry. If you're working with a physical therapist, you will definitely learn what sore pain in your ankle feels like! Sharp pain, however, is never good.
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Junior Member
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well im no ankle expert. but i do know about this exercize to help improve anlke's position during riding, i stand on steps, and pretend that im riding. putting the tip of my toes on the step and balancing on my ankles by pushing them down as if i where riding, this also helps you improve balance and upper body posture, so pretend like you are riding, by standing on steps. i'm not sure if i explained myself correctly. at the beggining it will be hard to balance on the steps, but eventually you will learn to soften your ankles in order to stay in that position witouth falling. :) it works. other than that, be careful and take it slow with your ankle. do wat ever it takes to get it back in shape. but slowly. good luck with that!.
Seize the Day... Never Trust Tomorow Proud owner of My beloved KWPN mare: Zunique aka Zuni
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