Weak joints especially ankles and wrist

  • Posted by a hidden member.
    Log in to view his profile

    Oct 07, 2012 12:29 PM GMT
    hey guys

    i have a question i have weak joints especially at my wrists and ankles... i broke both my hands separate times lol my left when i was around 5 or 6 and the right when i was 12 or 13 .. really long time ago ... years later i find that my wrist are really weak and have a tendency to start hurting when i train .. im a swimmer so i don't put much pressure on them but when we do land training .. push ups, dips sometimes weights they hurt like hell to the point were sometimes they give out on me .. which usually ends with my face in the mud lol
    that hasn't happen in a while they are a little stronger now but do you have any tips to get them stronger with out having to put too much pressure on them ?

    my ankles too .. i haven't broken them THANK GOD lol but the slightest twist or sprain they swell and i cant walk properly for a week and some ... and when i swim its like i cant feel my foot and its about to snap off.. its really creepy after the swelling goes down i feel them again and when i kick it takes like a whole month before my kick is strong again

    any tips to strengthen my ankles and wrist would be totally appreciated im tired of feeling like a weakling when i know im not

    thanks guys
  • Posted by a hidden member.
    Log in to view his profile

    Oct 07, 2012 5:00 PM GMT
    No idea for your wrists, but you could try a forearm exercise, for your ankles you need to exercise your calves, you can stand next to a wall so you can have some support with your hands, then go to the tip of your toes and back down, you could repeat 3 sets of 15, but maybe if you donĀ“t feel that is necessary add some more icon_wink.gif
  • Posted by a hidden member.
    Log in to view his profile

    Oct 07, 2012 6:48 PM GMT
    For your ankles, do single leg balance exercises on a BOSU ball. I do them and I am actually developing noticeable ankle muscles. The balance exercises will strengthen your entire ankle, leg, knee, and glute muscles. Plus develop the nervous coordination to go with thm.

    For wrists, I do curls: forward and back with dumbbells. And hold a dumbbell and just rotate my forearm, like I'm turning a key...develops the brachioradialis. I sit on a bench and support my forearm on my thigh when I do these.
  • Jubadiju

    Posts: 221

    Oct 07, 2012 7:49 PM GMT

    Strengthening the supportive tissues around the joints is important, as the above.
    But it also sounds like you need to work on your proprioception, reconnecting your brain with your hands and feet. How you use them, in terms of alignment in weight bearing and absorbing impact is vital, otherwise you'll keep reinjuring, and whenever that happens, your body instinctively tried to protect those joints by changing your motor patterns. This is not always good, if you don't know how to shift them back when they have healed.

    How are your hands positioned when doing exercises, and in which positions do they hurt more or less? When weight bearing, is the pressure going straight down from your shoulders into the ground? Is it going through the wrists, with most weight in the 'heel' of your palm, or are you actively engaged so that it is spread across your knuckles as well? (imagine your hands are feet. Do you really want to be standing on your heels all day?)

    With your ankles, why and how are you rolling them? Inwards or out? On uneven ground? In shoes or barefoot? Forgiving or hard ground like concrete?
    Are you always walking and training on flat, perfect ground, or are you able to navigate uneven rocky terrain, for instance?

    Also, how are you dealing with your injuries when they happen? RICER?

    Hope this helps
  • Posted by a hidden member.
    Log in to view his profile

    Oct 20, 2012 1:09 PM GMT
    I do a lot of Yoga and it seems to work wonders on the joints. It's kind of funny that areas I broke are able to stretch further more comfortably, though. Maybe I should start breaking everything. Lol.icon_lol.gif
  • Posted by a hidden member.
    Log in to view his profile

    Oct 24, 2012 10:29 AM GMT
    well I'm entirely flat footed to begin so when ever i walk a lot of pressure goes down on my foot and its worse when I run. Like if i have to run spontaneously for any reason and i didn't get the chance to properly warm up my feet they hurt me like the next day for a little
    Once i travelled to the states for a swim meet and the hotel i stayed wasn't far but it wasn't exactly close either it was a nice walk so my buddy and i had to walk to the pool each day twice a day but after the meet was over and i returned home my ankles were swollen and i couldn't walk properly for a week took me three weeks to get better
    So now before every training session i do ankle rotations and they seem to help prevent future pains but my thing is why do my ankles hurt if i stomp the ground to hard

    as for my wrist they are getting stronger i was able to do 5 sets of push-ups the other day without any pain so i happy in that area
    but i cannot understand my ankles i don't do anything rough or aggressive to put pressure on them they just start hurting when i walk for too long or run on a hard surface to much
  • Posted by a hidden member.
    Log in to view his profile

    Oct 24, 2012 4:46 PM GMT
    To play if safe, I'd start with yoga to begin on a stable surface, then in a few months move on to BOSU and stability balls.
  • Posted by a hidden member.
    Log in to view his profile

    Nov 16, 2012 10:07 PM GMT
    nutrition supplements, like horseradish, mustard, calcium, potassium, and of course lots of green fresh produce, Think green smothies. I used to have weak wrists... no more, hand stands everyday. Check this list for foods/supplements that benefit you: