Stressing old ankle injuries

[bsq339]

My first post, hoping I do this right
I started lifting again, finally, two weeks ago. The work I'm doing has gone well and I've been feeling good about getting back into the swing of things.

Two days ago I was walking home from work and rolled an ankle I had sprained pretty badly last summer playing soccer (chipped bone in heel, stressed/tore ligaments). It hasn't swollen yet, so I avoided major re-injury, but it's been sore and has bruised a little.

My question is (and I'm sorry if this has come up somewhere else, please post referral threads if so), does anyone have suggestions for exercises they use to strengthen or protect old ankle or knee injury (other than stretches, I'm pretty familiar with those)? After spending a year being very defensive about my ankle, I'm looking to build a strong offense for it so I can run/play soccer/whatever without worrying as much anymore.

Any advice from people who've actually dealt with this problem would be extremely appreciated.

[Machvayne]

What you experienced is quite common. The ligaments in your ankle lose their "memory" when they are torn or strained.

This site has a mix of stretching and strengthening exercises:
http://www.orthoassociates.com/Ankle_rehab.htm

These exercises should help strengthen your ankle, and using a "wobble board" or something similar should help train your ankle for stability in unstable environments.

To stop further injury I would suggest either taping your ankles when you play soccer. It's a bit of a pain in the ass, but it will help minimise the damage if you do happen to roll your ankle again.

[King Viscera]

^ never seen that link for ankle rehab before. It covers all the angles though. repped.

[bsq339]

This site has a mix of stretching and strengthening exercises: http://www.orthoassociates.com/Ankle_rehab.htm

[...]

To stop further injury I would suggest either taping your ankles when you play soccer. It's a bit of a pain in the ass, but it will help minimise the damage if you do happen to roll your ankle again.

Thank you for the post, I'll def. have to check that site out.

[soussou]

i am glad i found this topic already posted, and even happier for the informative reply about rehabilitation!!!
good luck everybody!

ps: i tried the alphabet thing, it's amazing!!