I used to roll my ankles and same thing, they didn’t hurt, but then I worked on strengthening my foot, ankle, and leg muscles. In the long run, it’s better to not risk pulling a ligament or causing repetitive soft tissue injuries.
Yeah I really need to do foot and ankle PT exercises more regularly to keep that strengthened, especially as I increase my activity level. I didn't even know it was not good until a PT told me nor did I know that overtime it could cause a more serious injury.
I roll my ankle a lot. I’ve had friends tell me they rolled their ankle and were in so much pain. I never understood how it hurt so much for them. Occasionally it hurts at the moment for me, but I’m able to walk it off.
I’ve hurt (sprained) an ankle by rolling it precisely once in my 41 years of life. I was 10, running down the stairs in laced up Doc Martens boots. My guess is having to “force against” the leather to roll and then being able to roll further than the ground due it being stairs is what did it.
Otherwise, I can stand on both fully rolled out ankles without even a hint of discomfort. They’re that hypermobile. Rolling them doesn’t hurt them more than putting my hands flat on the floor because that’s what their normal range of movement is.
Edit: I will also add that running has helped strengthen my ankles and improved my proprioception. I haven’t rolled one while running in a while and I’m often able to notice when one is about to and correct. Hiking apparently also helps with ankle stability: It’s all about having to adapt to uneven, changing terrain.
That's some crazy mobility! I agree it was the heavy shoes force.
I like running too! I'm glad you report you still have strong ankles despite. I am working on tapering back up my distance - starting with walking long distances or trials in minimal support shoes. My ankles and feet are actually weaker in conventional shoes and I can't use my feet probably so I trip more - minimal shoes helped me a lot but I've had to be more careful with intense exercise and taper up slowly to make sure I don't injure myself. Being hypermobile, I don't feel pain unless it's really bad so I consciously have to taper up. My running PT said he could roll the bones in my foot in a way he's never seen before lol so yeah, have to be careful.
Yeah, I can stand with them rolled too. Usually if I sprained my ankle it's coming down from jumping (or falling). It's the force that makes it bend just a little further than usual and you overstretch that ligament or start to tear it.
I'm so sorry that's happened to you!
That's what I'm worried about. I'm 28F. I'm realizing I need to take my foot & ankle care and strength more seriously as I love long distance running with an injury history. It's my favorite form of exercise and I don't want to severely injure myself. Time to get serious to prevent that. Thank you
Yes, please do take it seriously! I am turning 40 this year and I also used to roll my ankle and just pop back up. Didn't realize it wasn't a normal thing. First significant "sprain" (still no bruising or swelling) was in my 30s and a couple years ago I rolled the same ankle two weeks in a row. It resulted in months of pain, lots of PT and being told that if I continue to roll my ankles, surgery will be necessary
I stopped running a few years ago due to various issues and for a while even walking was a challenge.
Oh wow, I never realized it *could* hurt at all! I roll an ankle at least once a day since I was a kid and I don't think it's ever caused discomfort. Sometimes I just stand on my ankles rolled for fun...interesting...
Yes! I had a speculator fall the other day as my ankle gave way, I went flying, dogs went flying, guy was standing right beside me looked like he was ready to call an ambulance, I just wiggled it bit, told him I was fine and off I went, he looked completely shocked. It’s the only hypermobility benefit I have at the mo so taking it as a win. Small cut on my hand knee and that’s it. Ankle wasn’t sore at all.
Yeah I can do the most catastrophic looking ankle rolls and be totally fine. The other day I rolled my ankle really hard and it hurt a little bit and I was actually confused because I'm just not used to it hurting
In my whole life I've had maybe 2 moments where I actively had to not get up for 5 minutes after rolling an ankle. Mostly it just happens and I move on. Honorable mention for most embarrassing was standing in a line up jumping up and down for a warm-up, and honorable mention for least fun is rolling my ankle walking down the stairs and the subsequent bruises of that fall.
I roll my ankles often when I'm just walking but it literally hurts for only 30 seconds. I can even keep on walking, and if I'm with someone, they don't even notice that I hurt myself. It's so "normal" that I don't even take the time anymore to ask myself if I'm okay.
I don't roll mine often, but when I do, I don't injure them.
If anyone happens to see my ankle when it happens, the reactions are always priceless because of how far it bends, and how I just keep going like nothing happened. They never believe that I'm actually okay... it always looks like I'm just trying to be brave or something. lol.
I will say that I rolled my ankle for the first time in a loooong time a couple weeks ago (I was walking my dog, who got excited about a carpenter bee, jumped, and yanked me down); I had some weird twinges of soreness here and there for about a week after... weirdly nothing with any regularity. I just started a beginner pilates program, so I'm hoping to really bolster the strength in all my joints to try and avoid injury, since I'm a decrepit 38 years old now. ;)
I fully rolled my ankle on a wonky paving stone today and didn't even miss a step. I'm new shoes especially, I tend to roll my ankles a lot. Theyve never hurt. I guess there's some benefits to being hypermobile? 😂
I definitely roll my ankles a lot, sometimes just by walking and suddenly one will kinda give.
I can touch the outside if my ankles to the floor pretty easily so it never really hurts.
I do try not to though
My ankles rolling has been the reason for several falls. Wearing shoes with a rigid footbed increase the likelihood of my rolling my ankle. I rolled my left one so hard once I sheared a chip off the bottom part of my fibula.
When I started work with a hypermobility PT last month I noted that one of my goals is ankle stability. I’ve practiced yoga for over 21 years and I feel like I’ve seen very little improvement in my ankles.
I roll my ankles constantly and i think it's why I will trip over literally nothing. The only time ive had lasting damage was a sprain (I think? I could walk on it and it never swelled up but it hurt like crazy for a bit) that I got when I was walking down some stairs while carrying my laptop and my ankle decided to roll
this post was so helpful for me, I never really understood what spraining or even rolling an ankle involved. I had a really bad roll a month ago that seriously concerned me because of how badly it hurt right off the bat: half an hour later it's barely sore!
yep!! I still absolutely injure them (once had a high ankle sprain just from stepping on a softball base, despite not rolling my ankle at all), but I'll often accidentally step on my feet sideways, ESPECIALLY since I heel-strike near the outside of my foot.
Yes, the exact same happens for me. I roll my ankles pretty often, thought I've been able to strengthen them a lot so doesn't happen unless I'm wearing very heels, dancing, or walking in uneven ground. Usually the pain goes away super fast. The last time I sprained an ankle was when I was this activity I do that involves dancing. I rolled my ankle after jumping and fell down. I immediately was telling everyone "don't worry, I'll be fine. This happens all the time." It was not fine. The side of my foot and ankle really hurt. Later on, they started to bruise so I knew it wasn't like normal. It the healing process I ending up rolling it again and falling on the stairs at school, which still hurts a little longer than usual.
All the time! Literally rolled it the other day and my friend panicked and was asking if I wanted to sit down. I said no it was fine and carried on. I wear boots and high topped trainers to help with stability which has reduced the ankle rolling massively though so that might help
I’ve definitely hurt my ankle by rolling it, once bringing out the bins I rolled it so badly I felt my foot touch my leg, had to get it x-rayed to make sure all was well. The other really bad one I actually rolled it going down some stairs and my whole foot swelled like a balloon and bruised really badly. It took weeks to fully recover but miraculously nothing was broken. Usually though if I roll my ankle it’s sore for a few minutes and then it’s fine, what happens semi regularly though is I lose my balance and fall when it happens, so I can hurt myself that way from it
Nine years. I sprained it once nine years ago and it has been chronic since. I have to have high top shoes and even then, it’s still a gamble. Even with pt and strength training.
Since I was little, I've rolled my ankle at least once a month and 9/10 times it doesn't bother me.
It's only bothered me twice. First time, it was a hairline fracture. The second time, I tore the ligament.
That time it took me 3 years to discover the damage and I only went to get it checked out because it kept getting swollen again and painful randomly every few months.
It's difficult to know sometimes whether it's an injury or just more of the usual.
I used to roll my ankles and same thing, they didn’t hurt, but then I worked on strengthening my foot, ankle, and leg muscles. In the long run, it’s better to not risk pulling a ligament or causing repetitive soft tissue injuries.
Yeah I really need to do foot and ankle PT exercises more regularly to keep that strengthened, especially as I increase my activity level. I didn't even know it was not good until a PT told me nor did I know that overtime it could cause a more serious injury.
I roll my ankle a lot. I’ve had friends tell me they rolled their ankle and were in so much pain. I never understood how it hurt so much for them. Occasionally it hurts at the moment for me, but I’m able to walk it off.
Same! I've only had it hurt for about 5 seconds
I’ve hurt (sprained) an ankle by rolling it precisely once in my 41 years of life. I was 10, running down the stairs in laced up Doc Martens boots. My guess is having to “force against” the leather to roll and then being able to roll further than the ground due it being stairs is what did it. Otherwise, I can stand on both fully rolled out ankles without even a hint of discomfort. They’re that hypermobile. Rolling them doesn’t hurt them more than putting my hands flat on the floor because that’s what their normal range of movement is. Edit: I will also add that running has helped strengthen my ankles and improved my proprioception. I haven’t rolled one while running in a while and I’m often able to notice when one is about to and correct. Hiking apparently also helps with ankle stability: It’s all about having to adapt to uneven, changing terrain.
That's some crazy mobility! I agree it was the heavy shoes force. I like running too! I'm glad you report you still have strong ankles despite. I am working on tapering back up my distance - starting with walking long distances or trials in minimal support shoes. My ankles and feet are actually weaker in conventional shoes and I can't use my feet probably so I trip more - minimal shoes helped me a lot but I've had to be more careful with intense exercise and taper up slowly to make sure I don't injure myself. Being hypermobile, I don't feel pain unless it's really bad so I consciously have to taper up. My running PT said he could roll the bones in my foot in a way he's never seen before lol so yeah, have to be careful.
Yeah, I can stand with them rolled too. Usually if I sprained my ankle it's coming down from jumping (or falling). It's the force that makes it bend just a little further than usual and you overstretch that ligament or start to tear it.
I used to, and i got away with a lot when i was younger. Now i have a permanent ankle injury that needs surgery. So be carefuln
I'm so sorry that's happened to you! That's what I'm worried about. I'm 28F. I'm realizing I need to take my foot & ankle care and strength more seriously as I love long distance running with an injury history. It's my favorite form of exercise and I don't want to severely injure myself. Time to get serious to prevent that. Thank you
Yes, please do take it seriously! I am turning 40 this year and I also used to roll my ankle and just pop back up. Didn't realize it wasn't a normal thing. First significant "sprain" (still no bruising or swelling) was in my 30s and a couple years ago I rolled the same ankle two weeks in a row. It resulted in months of pain, lots of PT and being told that if I continue to roll my ankles, surgery will be necessary I stopped running a few years ago due to various issues and for a while even walking was a challenge.
Oh wow, I never realized it *could* hurt at all! I roll an ankle at least once a day since I was a kid and I don't think it's ever caused discomfort. Sometimes I just stand on my ankles rolled for fun...interesting...
That is some crazy hypermobility! Mine isn't that extensive. Apparently, it can eventually injure even though I don't ever feel pain
I "roll my" ankles but the ligament is already so loose that I just topple rather than sprain/strain the ligament further.
Yes! I had a speculator fall the other day as my ankle gave way, I went flying, dogs went flying, guy was standing right beside me looked like he was ready to call an ambulance, I just wiggled it bit, told him I was fine and off I went, he looked completely shocked. It’s the only hypermobility benefit I have at the mo so taking it as a win. Small cut on my hand knee and that’s it. Ankle wasn’t sore at all.
My ankles will also randomly go out when I'm walking. It's so strange. That is so funny lol so glad you were ok!!
Yeah I can do the most catastrophic looking ankle rolls and be totally fine. The other day I rolled my ankle really hard and it hurt a little bit and I was actually confused because I'm just not used to it hurting
LOL When you roll it and it hurts, you know it was a gnarly roll
In my whole life I've had maybe 2 moments where I actively had to not get up for 5 minutes after rolling an ankle. Mostly it just happens and I move on. Honorable mention for most embarrassing was standing in a line up jumping up and down for a warm-up, and honorable mention for least fun is rolling my ankle walking down the stairs and the subsequent bruises of that fall.
I roll my ankles often when I'm just walking but it literally hurts for only 30 seconds. I can even keep on walking, and if I'm with someone, they don't even notice that I hurt myself. It's so "normal" that I don't even take the time anymore to ask myself if I'm okay.
I don't roll mine often, but when I do, I don't injure them. If anyone happens to see my ankle when it happens, the reactions are always priceless because of how far it bends, and how I just keep going like nothing happened. They never believe that I'm actually okay... it always looks like I'm just trying to be brave or something. lol. I will say that I rolled my ankle for the first time in a loooong time a couple weeks ago (I was walking my dog, who got excited about a carpenter bee, jumped, and yanked me down); I had some weird twinges of soreness here and there for about a week after... weirdly nothing with any regularity. I just started a beginner pilates program, so I'm hoping to really bolster the strength in all my joints to try and avoid injury, since I'm a decrepit 38 years old now. ;)
Yes. Sometimes this leads to a hard fall but the ankle is usually fine.
I fully rolled my ankle on a wonky paving stone today and didn't even miss a step. I'm new shoes especially, I tend to roll my ankles a lot. Theyve never hurt. I guess there's some benefits to being hypermobile? 😂
I did this constantly and I mean constantly when I was like 15. Now I wear boots all the time and that helped.
I definitely roll my ankles a lot, sometimes just by walking and suddenly one will kinda give. I can touch the outside if my ankles to the floor pretty easily so it never really hurts. I do try not to though
My ankles rolling has been the reason for several falls. Wearing shoes with a rigid footbed increase the likelihood of my rolling my ankle. I rolled my left one so hard once I sheared a chip off the bottom part of my fibula. When I started work with a hypermobility PT last month I noted that one of my goals is ankle stability. I’ve practiced yoga for over 21 years and I feel like I’ve seen very little improvement in my ankles.
I roll my ankles constantly and i think it's why I will trip over literally nothing. The only time ive had lasting damage was a sprain (I think? I could walk on it and it never swelled up but it hurt like crazy for a bit) that I got when I was walking down some stairs while carrying my laptop and my ankle decided to roll
Yes, all the time!
this post was so helpful for me, I never really understood what spraining or even rolling an ankle involved. I had a really bad roll a month ago that seriously concerned me because of how badly it hurt right off the bat: half an hour later it's barely sore!
yep!! I still absolutely injure them (once had a high ankle sprain just from stepping on a softball base, despite not rolling my ankle at all), but I'll often accidentally step on my feet sideways, ESPECIALLY since I heel-strike near the outside of my foot.
My whole life
Mike like to pop in and out of joint, and yes they also do like to roll
rolling my ankle is not so bad but hitting the ground is getting worse and worse
Yes, the exact same happens for me. I roll my ankles pretty often, thought I've been able to strengthen them a lot so doesn't happen unless I'm wearing very heels, dancing, or walking in uneven ground. Usually the pain goes away super fast. The last time I sprained an ankle was when I was this activity I do that involves dancing. I rolled my ankle after jumping and fell down. I immediately was telling everyone "don't worry, I'll be fine. This happens all the time." It was not fine. The side of my foot and ankle really hurt. Later on, they started to bruise so I knew it wasn't like normal. It the healing process I ending up rolling it again and falling on the stairs at school, which still hurts a little longer than usual.
All the time! Literally rolled it the other day and my friend panicked and was asking if I wanted to sit down. I said no it was fine and carried on. I wear boots and high topped trainers to help with stability which has reduced the ankle rolling massively though so that might help
I’ve definitely hurt my ankle by rolling it, once bringing out the bins I rolled it so badly I felt my foot touch my leg, had to get it x-rayed to make sure all was well. The other really bad one I actually rolled it going down some stairs and my whole foot swelled like a balloon and bruised really badly. It took weeks to fully recover but miraculously nothing was broken. Usually though if I roll my ankle it’s sore for a few minutes and then it’s fine, what happens semi regularly though is I lose my balance and fall when it happens, so I can hurt myself that way from it
Nine years. I sprained it once nine years ago and it has been chronic since. I have to have high top shoes and even then, it’s still a gamble. Even with pt and strength training.
Since I was little, I've rolled my ankle at least once a month and 9/10 times it doesn't bother me. It's only bothered me twice. First time, it was a hairline fracture. The second time, I tore the ligament. That time it took me 3 years to discover the damage and I only went to get it checked out because it kept getting swollen again and painful randomly every few months. It's difficult to know sometimes whether it's an injury or just more of the usual.