Sports Medicine
A Crucial Period
Good Pain, Bad Pain
On Your Knees
Secondary Injuries
Imaging Technology
What's Sciatica?
The Female Athlete
Putting Your Feet First
Itis Schmitis
Too Much, Too Soon
Under the Influence
Twisted (Ankle)
What's Goin' On?
Think Inches, Not Pounds
Preventing Vaginitis
That Painful Pull
Athlete's Heart
Exercise & Arthritis
Chilled to the Bone
Measuring Body Fat
Exercise and Your Breasts
Choosing a Sports Doctor
Lean on Me (Shoulder)
Exercise & Anemia
Exercise Abuse
Pelvis Sighting
Hand Aid
It's All in the Wrist
Back in Action
Altitude Adjustment
Tennis Elbow, Anyone?
Exercising in the Heat
Agony of the Feet
Restless Legs
Night Time Cramps
Birth Control Concerns
No Periods, No Babies?
Post Partum Prescription
Weight Loss Mystery
Undesirable Cooldown
To Brew Or Not To Brew
Fitness After Baby
Biking and Back Pain
Swimmer's Shoulder
A Hidden Athlete
Avoiding Osteoporosis
Drug Testing
Maximum Heart Rate
Headway Against Headaches
Torn Rotator Cuff
Fat Figures
Bloody Urine
Sag Story
Lackluster Leg
Bothersome Bulge
Gaining in Years
Taking It On the Shin
Aching Ankles
Hoop Help
Tender Toes
Meals For Muscle
Growing Pains
Hot Tips
High Altitude PMS
Personal Bests
Air Pollution
Ankle Blues
Heartbreak Heel
Yeast Relief

If You Do the Twist...


Even with the best rehabilitation, some injuries don't heal completely. You may need to use some support for the ankle whenever you participate in sports. Most trainers and physicians agree that taping provides the best support. Some new lace-up and inflatable ankle braces are also showing promise.

With RICE treatment and a proper rehabilitation program, you can soon be up and running again.

Here are some exercises to strengthen your ankle.

Resistive Plantarflexion

For these exercises, you'll need a fairly strong elastic belt or other firm but stretchy material. Hold one end of elastic in your hand and loop other end around foot. Now push foot down against resistance of the elastic.

Resistive Dorsiflexion

Place one end of elastic under the leg of a heavy piece of furniture or other firm support. Sit on floor facing furniture legs straight out in front of you. Loop other end of belt around the top of your foot. Now, try to flex your foot toward your body and against the resistance of the elastic.

Resistive Eversion/Inversion

Sit as described for Resistive Dorsiflexion, toe pointing to ceiling. Turn ankle outward without rolling leg and press for 30 seconds. Then turn ankle inward and press for 30 seconds.

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About the authors: Carol L. Otis, M.D., is Chief Medical Advisor to the Sanex WTA and UCLA student health physician. Roger Goldingay is a former professional soccer player. They are married and the co-authors of The Athletic Woman's Survival Guide.

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Table of Contents

Foreword: Billie Jean King

Comments by Barb Harris
Editor in Chief,
Shape Magazine

General Health
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