Lower back and ankle relationship

[Ruin again]

Hello,
I have had a bad ankle for quite some time now and also a stiff lower back. I was wondering if it was likely that one problem was causing the other? Also I was hoping for some suggestions as to how to go about getting my ankle sorted, as this is the main problem and is stopping me from doing sport. I sprained the ankle about 2 years ago and it still flares up (for no apparent reason) and can leave me hobbling around for a couple of days.
Thanks,
Dave

 

[Jade Mcclovin]

Hi Dave,

I know a bit about back problems, not so much about ankles though!!
Maybe, and this is my theory, that when your ankle flared up, you put more weight on the unaffected foot, causing your weight to shift over to one side. You can do it without even realising that your doing it, you naturally put more weight on the unaffected side so to support yourself.
Its quite common, i used to have the same problem with my knee. It shifts the centre of gravity and so can cause aches and pains elsewhere.

When you have an ankle flare up, try hot and cold compresses. A bag of frozen veg wrapped in a teatowel and/or hot water bottle wrapped in a teatowel. You can use both and alternate them every 10-15 minutes.
In addition, hot baths are absolutely fantastic for stiff backs. I have recently had a second operation on my lower back and heat is wonderful for stiffness.

Hope this helps,

Regards
Ali

 

[coritine]

sorry to disagree with Ali here but use ice and compress for swelling, heat stimulates circulation and therefore the potential for more swelling,
rule of thumb, for 3 days after injury use RICE rest ice compression and elevate
then you can go to the heat.
I totally agree with the weight shift tho' I use a test to show clients how lop sided they are.
There are also plenty of other links in muscular imbalance and myofascial systems that would account for LBP but the real issue is getting the ankle sorted,
where do you live I can poss recommend someone.
regards
BGFL

 

[Kenping C]

I was told that I could use both when my knee went a few years ago, thanks for correcting that though BGFL!

 

[iKNOWyouDO]

Very likely. If problems in pelvis, it creates problems to low back and feet as ankles, knees and hips.
I had heel pain.

See malaligned / twisted pelvis.

 

[Louise Linehan]

Hi Dave,

They may or may not be related, there's not enough information really. The best way to find out is if your area supports physiothrapy self referral:

http://www.nhs.uk/YourHealth/Pages/Seeingaphysiotherapist.aspx

Myarka.

 

[Coirethesth]

Hi Ali,
not a problem, I like to learn something from everyone I meet. As times change there are always a host of perspectives from which to take advice. It may have been the current line of thought at that time.
Another example of how things change is the number of breaths to compression in CPR which changed in 2007, obviously as a result of changes in the top management.
regards for the future.
BGFL

 

[Nikke]

Hi Dave,

From a reflexologists point of view, your ankle is linked to these two areas - the pelvis and sciatic region, which equals the general lower back area. A compensatory shift in weight or body posture due to pain elsewhere i.e. in the ankle, will also cause you to misalign yourself without knowing it as mentioned by Ali, BGFL and expatient. So I also agree that it is likely that one problem is causing or connected to the other.

My recommendations would be to seek out an Alexander Technique practitioner who will aid your posture and the 'thinking' behind your posture, as well as a doing some one-to-one with a Pilates instructor who will work on your inner core = pelvis. This will give you a more considered approach to how your body moves, and will help strengthen postures, especially when during sports. Could also recommend Qi Gong/Tai Chi, to help the gradual work on your posture and pelvis - it should be fairly easy to find a class in your area.
These are all 'work-towards' approaches, so for some more immediate relief you could have some reflexology and/or a back massage. Though, reflexology is contraindicated if you have swelling, pain or bruising around/on your ankle, therefore can't be treated when you have a flare up.

Hope this helps

 

[Self]

Hi

It is possible that in compensating for your ankle, your put stress on other parts of your body such as your lower back.

Did/ do you do lots of balance style exercises to re-train the proprioceptive system in your ankle? Last year I broke my ankle and i have had to do a lot balance and calf strength work to get my ankle back to normal.

The proprioceptive system has receptors in your body that sense tension and stretch prior to movement and send information to the brain which allows your muscles to be activated. But an injury can the damage the receptors which can result in less information reaching your brain. This could be why your ankle flares up?

If you have not done any proprioceptive exercisers try the following:

1. balance on one leg.
2. balance on one leg with your eyes closed.
3. balance on one leg and throw and catch a ball against a wall or to partner.
4. Balance on one straight leg and bend pick up item from floor.
5. Push up onto toes (2 legs) and hold.
6. Push up onto toes with eyes closed.
7. Push up on toes on one leg. - aim for 30 reps if you want to run

I have worked up to doing number 4 on my Bellicon Swing mini trampoline for extra training effect. I imagine i'm standing on a clock face and i bend and touch 9 o'clock, 12 o'clock and 3 o'clock, 12 times before placing my other foot on the trampoline. I also do a lot of normal bouncing on it as that too is good for proprioceptive rehab.


I'm not sure what you mean when you say your ankle 'flares up' so it might be worth checking with a physio that these exercisers are suitable for you.

Hope that is of some help
Pete

 

[iiolloi]

Thanks so much everyone, there is some really good advice here. I think that I am going to take a selection and go down the physio/strengthening exercises for my ankle, maybe get a massage for my back and try and get back into tai chi after years away (or maybe start a yoga class). I wish I had enough time and money to try everything but I think I need to concentrate on a few things properly rather than dip in and out of lots.

Thanks again,
Dave