Dr. Allan Horowitz, published newspaper article, The Liberal, Copyright January 21, 1987
Question: I have a problem that might sound just a bit trivial but it is a problem to me. Recently, I went skating at the city hall. I had a wonderful time, however, after just five minutes of skating my ankles hurt so much that I couldn’t continue. I hadn’t been skating in about five years before them. Could that be the problem? Your advice would be much appreciated.
Answer: Skating puts a good deal of stress on the ankles and if one is not accustomed to this then pain will result. Unlike ski boots which keep the ankle immobilized, skates are flexible enough that they require help from the ankle muscles and ligaments to keep the ankle in a good position.
If the ankle is not strong enough to do this, then the ankles will flop about uncontrollably. After a few minutes the nerve endings in the ankle will begin to send a message to the brain: “Get off your skates now!”
There are three different approaches one can take to eradicate ‘skater’s ankles.’ This first one is the easiest and that is just to avoid skating altogether. Believe it or not, that is what some people choose to do. I hear such stories as “I can’t go skating because I have weak ankles.”
Usually the only thing these people have that is weak is their desire to work at improving their weaknesses. It is true that skating isn’t good for some people who have had or require surgery to stabilize their ankles, but these people are quite rare.
The second approach is to tighten the laces on the skates as tight as possible. Then, once the skate is all laced up, wrap four to five layers of non-elastic tape over the skate boot where the bend in the ankle occurs. This tape will take up some of the slack where the ankle muscles leave off. The tape will stabilize the ankle ligaments.
However, before all of you weak-ankle skaters run for the tape, I should point out that I do not recommend this procedure. Although it might work, and might get you through the skating party without embarrassing yourself, it actually does more harm than good in the long run.
Since the tape acts as artificial muscles, your real muscles don’t have to work as hard. Therefore, they get quite lazy and dependent on the tape.
Your ankles will have withdrawal symptoms if they are not taped one day. If you are a 10-year old beginner skater and you tape your ankles, you will still be taping them when you are 60. Your ankles will never get that required strength on their own.
The third choice, and the one I recommend, is to strengthen your ankles, before, during and after the skating season. Once you begin to skate, ease into the season slowly- a few minutes the first day, 15 minutes the next day, etc. to strengthen your ankles.
The easiest way is to do exercises throughout the day. Tell yourself that for the next two minutes you are going to walk only on your toes. Then for the next two minutes walk only on your heels. Try walking on the outside of your feet, then the insides.
Try picking up a pencil with your toes. Try gathering a towel under your foot without lifting your foot off the floor.
These are just a few exercises which should help to build the strength in your ankles and prepare you better for skating. With a little imagination you can make up your own exercises, and with a little practice we should see you in the Ice Capades in the near future.