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Insoles vs heel lifts after ankle injury

 Poster: A snowHead
Poster: A snowHead
Hi.

So I wonder if anyone can help.

I feel off a bouldering wall 4 weeks ago, and torn 3 ligament in my ankle and fractured my fibula.

Although it’s doing very well, I do have limited doraflex movement. Incidentally I also noticed slight heel lift last year.

Considering this I was wondering if anyone could offer me any advice about if I should buy an insole, heel lift or nothing at all.

I was intending on buying my own boots this year but can’t now as me ankle is still slightly swollen. So I will be in rental boots.

Thank you.
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 Obviously A snowHead isn't a real person
Obviously A snowHead isn't a real person
I used heel lifts when I had achilles tendon damage / pain. It meant the boot gripping the back of my foot higher up and eventually the pain went away. Whether that is all medically totally incorrect / irrelevant and will not help you at all I have no idea I am afraid Laughing But it seemed to work for me.
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 Well, the person's real but it's just a made up name, see?
Well, the person's real but it's just a made up name, see?
Thanks, it’s good to know what has worked for people.
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@BeccaKeenan, Give it a bit longer. I’ve just had a fib fracture myself at the ankle, and it took about 12 weeks for the swelling to go down and 10 weeks to get the flex back. At 13 weeks, it’s now fine and I can ski normally without modifications. Get a wobble board and do your physio.
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 Anyway, snowHeads is much more fun if you do.
Anyway, snowHeads is much more fun if you do.
@Scarlet ideally I would give it more time. But I have two ski trips booked. The first in two weeks.

I don’t have a wobble board, however I do have a balance board, but thought it might be too much for my ankle, but after your recommendation, I gave a go and it felt great. So thanks Very Happy
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You'll need to Register first of course.
@BeccaKeenan, every week gives a noticeable improvement. What you need now may not be the same in two weeks. I could fit in my own boots at 6 weeks, so you may not need hire boots. Also, you want them to fit as well as possible around the ankle to give you support, otherwise you risk further damage.

I take it you’re not in a cast, as you have some movement? That’s good at least, you can do a lot with the flex in 2 weeks.

Are you in a lot of pain when you move it? If so, you may not be able to ski every day, and it many swell up more after heavy use. Stay out of the park.
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 Then you can post your own questions or snow reports...
Then you can post your own questions or snow reports...
Heel raises can help pain as they stop the achilles tendon overpowering the others.

However if used for too long the achilles tendon will shorten and need stretching out to avoid a lot of bother in the long run.
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 After all it is free Go on u know u want to!
After all it is free Go on u know u want to!
@Scarlet, I am not in much pain now, I have started working out too. It’s just kinda tweeky.

I have been religiously doing my physio, and I see improvements most days. So as you say 2 more weeks and I will have improved even more.

Yeah no park, I haven’t been back to the climbing wall either, as another impact may cause more damage.

@motdoc, I was only going to use them in my ski boots. So do you think it would be advisable only to use them while I am still recovering?
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@BeccaKeenan, if you have a physio, first stop should be to ask them, perhaps?
And I assume that you are medically cleared to go on your trips? Not to pour cold water on things, but make sure the insurance will cover you, and you'll not be doing yourself more damage by pushing on before you're ready.
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 Ski the Net with snowHeads
Ski the Net with snowHeads
If/when you buy your own boots, go to a boot fitter that knows what they're doing and they will be able to assess your feet and ankles properly regarding insoles and heel lifts. I have both, to help address overpronation and lack of calf flexibility respectively. They make a massive difference.
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