Ankle Problems on the AT

imported
#1

I am in Neels Gap, 30 miles into my AT thru-hike. My ankles are KILLING ME. I am limping around all day, I have been here for 2 days now and the ankle pain is only slightly less than before. Does anybody know of anything to help this. Would putting on an ankle brace help?? I have to thru-hike so getting off the trail is pretty much not an option. I’ve been told to just wait here for another few days and then continue northward, but what if the pain comes back? I am sick over this. Anybody have experience with this? Does anybody know of anything to do about this problem. Thanks.

Matus

#2

Sounds like the usual over worked and bruised muscles at the start of a trip. Mine hurt after a quick four miles last night in the slush going to dinner. We find a good soak in hot water helps, watch the pack weight and get your stretch on. Sounds like "the hiker shuffle’ to me. A foot rub at break time during the day really helps.

Bushwhack

#3

Matus-

I had a similar issue while hiking the Long Trail last summer. After about 40 miles, my ankles were killing me. The only way I can describe the pain is that it felt like the bones in my foot were actually grinding together.

Luckily, I never had to get off trail because of it. I just started to nurse my feet - taking long breaks during the day, soaking them in water every chance I got, and making sure I was only hiking about 8 hrs a day… at most.

By the 10th day of my trip, about 100 miles in, there was no pain. My body was adjusting well, and I was able to start doing longer days and bigger miles.

I would def. take another day or two off, but continue to walk around the town that you are currently staying in to keep your ankles flexible and moving.

Compared to the whole trail - 30 miles it just about nothing… but in real life, 30 miles is a LONG way to walk. There’s gonna be pain, but you should be able to overcome it.

Stay positive. Don’t let the pain in your feet creep to your head.

-li-

-li-

#4

It’s me again, the crippled one. Do ankle braces help?

Matus

#5

Not much. I tried a custom ankle brace when I was having similar issues two years ago, and custom inserts fixed my issue. It was an alignment issue with my feet causing the ankle issues.

Phreak

#6

You didn’t say what kind of shoe/boot you are wearing. If you are wearing high top boots, that are laced tight, try loosening the laces. I found that I didn’t get the proper flexion and extension of my ankles when I had high top boots. The pain I was having went away when I got a low cut hiking shoe.

I also don’t think an ankle brace will help - unless you have sprained your ankle- which I did last year, really tore up my ankle and my doctor laughed at me when I told him I was going hiking. But I did wear a ‘sports cast’ ankle brace and it was great.

If, on the other hand you are wearing low cut shoes, you may want to try a high top boot.

HeartFire

#7

The greatest remedy for sore body parts is a lighter pack! If you aren’t carrying light gear, ask the folks in the store for some help. Few body parts can sustain 30 - 40 pound loads for long, and I’ve tried! I dropped my pack weight to 20 pounds and no more problems. Best of luck.

Matt

#8

There is a term that PT’s use called “RICE” which is Rest,Ice,Compress, and Elevate. The application of ice reduces the inflamation. In addition if you really want to be agressive you can alternate with heat and ice. This is called flushig. Of course this can only be done at a hostel or hotel. On the trail you can’t find ice but a cold stream will help.

Steady On

Steady On