Doesn't seem to matter what exercise I do. I love Zumba class, but a hour afterward I'm in pain. Even when I do a low impact work out like arc machine my ankles kill me. Walking does it.
Any ideas to help this?
I used to have really weak ankles; but I started doing exercises for them and now they almost NEVER bother me at all.
I also used to wear pretty hardcore ankle braces and supportive shoes (ones that came up quite high above the ankle) but now I really don't need the braces anymore.
Exercises that worked for me were -
- "drawing/tracing" the alphabet with each foot before exercise. This is trickier than just "circling" the ankle over and over and really strenghtens it.
- Lots and lots of elevés and relevés! Start out with a chair or anything to balance on (in the place of a barre) and work up to being able to do them without holding on to anything.
Really make sure to work your ankles out before you exercise, and you'll be suprised how much of a difference it makes! You can also do these little exercises whenever and wherever to continue strenghtening your ankles. (#1 can be done sitting at a desk, once you get good #2 you can do it anywhere -- waiting in line, or just standing about! :P
If even walking hurts your ankles you'd probably be best seeing a physiotherapist who will be able to access what the cause of the pain is, massage around that area and give you exercises to start to ease the pain.
Also true! If just walking causes you pain, something is not right :(
Yeah it sounds like you should get a physio to give you a once over.
But aside from that, after exercise get some bags of frozen peas and wrap them round your ankles, or if you have one of those bean bag things you can put in the microwave try that too. I used to get really bad swollen shins and ankles after running and this helped me.
EDIT: Also, what footwear do you have on? If its a pair of $10 runners then that might be your problem, and it might be worth your time heading to a proper athletic shoe store for a fitting and advice.