Suggestions for reducing pronation due to skinny ankles?

[joeyisfunny 0]

So Im in the process of breaking in some one80s, and due to my skinny ankles/calves there is excess room between the area just above my ankles and the upper padding in the skate. This allows easy side to side wiggle when standing in the skate, and before you yell about them being too big, the definitely are not. Part of the problem could be that they arent fully broken in so the fit may improve around the top 2 eyelet area as I wear them more. I know the only REAL cure is to increase the leg mass to fill the negative space, but are there any tricks people have come up with to fill the area there? Maybe ace bandage wrapped around the upper ankle to increase leg volume?

[puckhoggy 0]

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[doodman 0]

You, my friend, need stronger ankles!

Buy some 'bands' (the rubber exercise bands) and start doing ankle strengthening exercises. This worked for me especially after I sprained my ankle playing BB.

I have skinny ankles too, but they're strong. Maybe it's because I've been skating for so long, but I definitely have the same issue with ankle volume that you do.

[joeyisfunny 0]

You, my friend, need stronger ankles!

Buy some 'bands' (the rubber exercise bands) and start doing ankle strengthening exercises. This worked for me especially after I sprained my ankle playing BB.

I have skinny ankles too, but they're strong. Maybe it's because I've been skating for so long, but I definitely have the same issue with ankle volume that you do.

Im sure I do need to strengthen up the ankles, but at the same time, that couldnt possibly be the only reason I have the issue with the slight pronation. Its not horrible at all, its just noticeably there to me when I skate and I have to really tense up my ankle area when I skate to keep it perfectly straight which gets fatiguing and painful after a while. Just standing still I can see the excess space at the top of the skate where my legs dont quite fill the space, and no amount of ankle strength will prevent that skate from angling in until the outside edge of the top of the skate touches the outside edge of my leg when skating hard. Again, this space may decrease as they break in, but its good to hear that others have this issue and ankle strength fixed it. Ill try those bands, thanks!

[doodman 0]

Im sure I do need to strengthen up the ankles, but at the same time, that couldnt possibly be the only reason I have the issue with the slight pronation. Its not horrible at all, its just noticeably there to me when I skate and I have to really tense up my ankle area when I skate to keep it perfectly straight which gets fatiguing and painful after a while. Just standing still I can see the excess space at the top of the skate where my legs dont quite fill the space, and no amount of ankle strength will prevent that skate from angling in until the outside edge of the top of the skate touches the outside edge of my leg when skating hard. Again, this space may decrease as they break in, but its good to hear that others have this issue and ankle strength fixed it. Ill try those bands, thanks!

How long have you been skating? would you rate yourself beginner, intermediate etc?

I've yet to see someone with skinnier ankles/legs than me; boy I wish I had. But what you're talking about just isn't an issue for me. That's good news for you :) as your problem is totally fixable

[kklinder 0]

Im sure I do need to strengthen up the ankles, but at the same time, that couldnt possibly be the only reason I have the issue with the slight pronation. Its not horrible at all, its just noticeably there to me when I skate and I have to really tense up my ankle area when I skate to keep it perfectly straight which gets fatiguing and painful after a while. Just standing still I can see the excess space at the top of the skate where my legs dont quite fill the space, and no amount of ankle strength will prevent that skate from angling in until the outside edge of the top of the skate touches the outside edge of my leg when skating hard. Again, this space may decrease as they break in, but its good to hear that others have this issue and ankle strength fixed it. Ill try those bands, thanks!

Doodman is most likely right. Pronation often is the result of weakness in the ankle. Specifically, a muscle running from the arch, around the ankle and up to the calf. Somewhere in equipment forum, I posted a video link to some exercises you can do that really help. I have pronation (more in my left than right), and the exercises have helped a lot.

[doodman 0]

One other thing you might try is superfeet or some other footbed that has more support than the stock footbeds

[joeyisfunny 0]

How long have you been skating? would you rate yourself beginner, intermediate etc?

I've yet to see someone with skinnier ankles/legs than me; boy I wish I had. But what you're talking about just isn't an issue for me. That's good news for you :) as your problem is totally fixable

Ive been skating recreationally off and on since I was about 10. Im 25 now, but when I say off and on, I really mean off and on! This is the first time Ive really gotten into skating and building up good technique etc... Id say Im at the edge between beginner and intermediate. Not horrible, but Im not a "good" skater yet. It definitely is good news to hear that you dont have the same problem.

Oh, and I actually had ordered some superfeet in the 9.5-11 size (Im a size 10-ish foot) but they just didnt feel right. Foot was spilling over the edge of the arch support and that caused pain at that edge. Arch seemed too far back too so I returned them... maybe Ill try the next size up?

Doodman is most likely right. Pronation often is the result of weakness in the ankle. Specifically, a muscle running from the arch, around the ankle and up to the calf. Somewhere in equipment forum, I posted a video link to some exercises you can do that really help. I have pronation (more in my left than right), and the exercises have helped a lot.

Ill try to find the video, but if you have a link that would be great. Thanks!!

[Speedz98 15]

Try wearing two pairs of long socks. If the boot fits fine around your actual foot, cut the socks so its just covering your ankle. Thats what I do.

[BlackIce 1]

I know you probably do not want to hear this. However, the skates do not fit you well. Skates should fit like a glove. If they don't you probably weren't fit properly for the skate. Did you go to a LHS that specializes in fitting skates? I am not sure why people would spend so much money on skates and not have them fit properly. Just my $0.02.

[GuitarAwesome 1]

I had a guy on my varsity team with a similar problem. He took ordinary cleaning sponges, put a hole in the middle, and slipped them around his ankles. Took care of the space he had. I can't way if it's a great solution, but he swore by it.

[joeyisfunny 0]

I know you probably do not want to hear this. However, the skates do not fit you well. Skates should fit like a glove. If they don't you probably weren't fit properly for the skate. Did you go to a LHS that specializes in fitting skates? I am not sure why people would spend so much money on skates and not have them fit properly. Just my $0.02.

I can tell you that they fit as well as any skate is going to fit me. I went to a LHS to get a feel for what size Id need, then bought 3 pairs of different sizes from icewarehouse to to make sure I found a perfect fit, which I did (the LHS didnt have the supreme line). I was able to return the other 2 pairs free of any charge or shipping costs. My toes brush the toecap, I have no wiggle room in the foot, my heel is tightly locked back in the heel pocket, no heel lifting, and my lower ankle is snug. Im going to assume you have normal/not skinny legs so you dont have any of the upper ankle/lower leg problems like what Ive described here. No skate has thick padding at the very tip of the upper boot. Thats the only way a skate would prevent this problem. Im just going to work on strengthening my ankles to compensate.

The 2 pairs of long socks idea with the foot cut out of the 2nd pair is a good idea, I may try that!

[chk hrd 164]

You, my friend, need stronger ankles!

I have to agree. If your skates fit correctly you should be able to skate in them if the laces are loose. The better skater you become the less wobble you will have. You should need extra anything in the boot, just stronger legs and become more natural on the skate.

[kklinder 0]

Ive been skating recreationally off and on since I was about 10. Im 25 now, but when I say off and on, I really mean off and on! This is the first time Ive really gotten into skating and building up good technique etc... Id say Im at the edge between beginner and intermediate. Not horrible, but Im not a "good" skater yet. It definitely is good news to hear that you dont have the same problem.

Oh, and I actually had ordered some superfeet in the 9.5-11 size (Im a size 10-ish foot) but they just didnt feel right. Foot was spilling over the edge of the arch support and that caused pain at that edge. Arch seemed too far back too so I returned them... maybe Ill try the next size up?

Ill try to find the video, but if you have a link that would be great. Thanks!!

Here's the link for the post:

Pronation exercise post

[joeyisfunny 0]

I have to agree. If your skates fit correctly you should be able to skate in them if the laces are loose. The better skater you become the less wobble you will have. You should need extra anything in the boot, just stronger legs and become more natural on the skate.

Yeah I went skating today and really worked on keeping my ankles straight and tight, helped some. I just need time and practice.

Here's the link for the post:

Pronation exercise post

Thanks alot! Ill definitely start working on those excercises right away.

Do many of you use superfeet? Is the arch support supposed to be very far back? I got the size that should have fit my foot but the arch support seemed so far back, only covered 2/3 of my arch. Fairly uncomfortable. Do these tend to run small?

[Trooper 8]

Do some exercises on one leg, nothing fancy, just balance and some one-legged body weight squatting. The skates shouldn't be doing the work to prevent pronation for the most part. I remembering doing a drill when I was young where you would unlace the skate a bit and skate around the ice that way. It's amazing how stable you can become.

[joeyisfunny 0]

Do some exercises on one leg, nothing fancy, just balance and some one-legged body weight squatting. The skates shouldn't be doing the work to prevent pronation for the most part. I remembering doing a drill when I was young where you would unlace the skate a bit and skate around the ice that way. It's amazing how stable you can become.

One legged squats dont work for me haha, not on my chicken legs! Ill try though. I can imagine skating with loose skates would be a great challenge, but good for building up ankle strength.

[flyers10 57]

Aren't the One80's and other Supreme models supposed to have that "negative space design" to elimimate this type of issues?

[Larry54 243]

Is the arch support supposed to be very far back? I got the size that should have fit my foot but the arch support seemed so far back, only covered 2/3 of my arch. Fairly uncomfortable. Do these tend to run small?

I remember reading, either on their website or in the pamphlet that came with the Superfeet, that it was normal for the arch to feel a bit towards the back in the beginning. But if it really feels overwhwlmingly far back, you can go up a size and cut them down to size. But also keep in mind that there is the possibility that Superfeet might not work for your feet.

[Trooper 8]

One legged squats dont work for me haha, not on my chicken legs! Ill try though. I can imagine skating with loose skates would be a great challenge, but good for building up ankle strength.

If you can't do a one-legged body weight squat that should be a HUGE warning sign. If you are so weak that you can't do an exercise like that, it's going to affect every aspect of your skating. You could be overpronating because your knee is tracking inwards instead of straight ahead because of leg or hip weakness.

[joeyisfunny 0]

Aren't the One80's and other Supreme models supposed to have that "negative space design" to elimimate this type of issues?

This isnt a skate problem, its a skinny leg problem ;)

I remember reading, either on their website or in the pamphlet that came with the Superfeet, that it was normal for the arch to feel a bit towards the back in the beginning. But if it really feels overwhwlmingly far back, you can go up a size and cut them down to size. But also keep in mind that there is the possibility that Superfeet might not work for your feet.

Ill try that... they just didnt feel quite large enough. I have a fairly high arch, isnt that the type of foot that benefits from this insole?

If you can't do a one-legged body weight squat that should be a HUGE warning sign. If you are so weak that you can't do an exercise like that, it's going to affect every aspect of your skating. You could be overpronating because your knee is tracking inwards instead of straight ahead because of leg or hip weakness.

I can do them, but it takes all the strength I can muster. Yup, told you I have chicken legs. I can run like the wind for long periods of time, but explosive power is something I sorely lack. Ive been doing squats, lunges, and deadlifts fairly regularly for over a year with little improvement in leg strength. Im pretty much an ectomorph... mostly.

[Trooper 8]

I can do them, but it takes all the strength I can muster. Yup, told you I have chicken legs. I can run like the wind for long periods of time, but explosive power is something I sorely lack. Ive been doing squats, lunges, and deadlifts fairly regularly for over a year with little improvement in leg strength. Im pretty much an ectomorph... mostly.

Yeah, I'm built like that too, but you should be able to build up leg strength. Body type is a factor but not a limiter. Go to Joe DeFranco's site. Start on the Westside for Skinny Bastards program.

[joeyisfunny 0]

Yeah, I'm built like that too, but you should be able to build up leg strength. Body type is a factor but not a limiter. Go to Joe DeFranco's site. Start on the Westside for Skinny Bastards program.

LoL ok sounds good. I did the 20 rep squat routine for like 3 months, helped some, but more with stamina than strength. Strength definitely improved, but not nearly as much as what Ive read about.

[Machinehead2k5 32]

We could all just be like Iggy and our ankles would be fine (a friend of mine sent me this pic after I broke mine):

[joeyisfunny 0]

Damn, must be nice.