I have a bad ankle that I've sprained 20+ times. It's been years since I've had a bad sprain, but that ankle tends to get sore and is definitely not as stable as the other ankle. I've been debating wearing a brace or some kind of compression support for training and races. Would this be a good idea? Could it prevent my ankle from strengthening itself while training? I'm not really worried about re-injuring myself while walking, but I would like my ankle to be less achy. What's the best way to deal with chronic injuries?

Kristen

Kristen,
What is your height, weight and running pace? When was the last time you sprained your ankle? Which one is swelling more frequently now? Did you have any PT or therapy previously?

Most likely you will need a little rehab to work through the scar tissue and reset the nerve receptors in the region. This mixed with diligent stretching, ice therapy and some balance/proprioceptive exercises should allow you to strengthen your body so you do not need supports. Adding a ankle brace can affect other things like circulation. It should only be used if absolutely necessary.

I will look for your response.
Cheers,
Dr Jake

I am 5'8", around 225 pounds, and I'm a walker -- about a 14 minute mile right now. It's been at least five years since the last time I've had a major sprain, although I do twist it pretty frequently. I haven't noticed swelling in either ankle. I did 6 months of physical therapy twice a week about 10 years ago when my ankle spraining was much more of a problem in my life. It definitely helped, but my ankle has never been "normal" again.

When and how often should I use ice?

You should use the ice when you notice swelling in the ankles, especially after your long workouts. Apply the ice to the tender area for 15 minutes then give the area a 1 hour break. This is a good time to do some mild stretching. Then repeat the process two or three times. Also you should work on your balance by standing on one leg with the other leg in front of you at a 45 degree angle. You should be able to hold for 20 seconds with out wobbling. Then put your leg behind you for 20s and to both sides for 20s each. If you are too unstable in the ankle to maintain your ablance try doing the exercise with shoes on first. Once you become stable then you can start doing the exercies barefoot. Once that becomes stable you should try it with shoes on, but eyes closed. Then barefoot and eyes closed. This will decrease your chances of rolling your ankle even when fatigued from the long walks.

I hope this helps.
Dr Jake