Tips for Ankle Injury Prevention and Recovery
Ankle sprains are common injuries that mostly occur in athletes, but even non-athletes of any age are susceptible. Studies show that more than two-thirds of those who have sprained their ankle in the past are at risk for repeated sprains or injuries. Many people believe that resting their ankle after injury is the way to go, but not getting the appropriate rehab—such as physical therapy in Arizona—sets you up for long-term problems.
How does an Ankle Injury Occur?
The ankle joint is made up of your lower leg bones (tibia and fibula) and connects with one of the foot bones (talus). These bones are held together with strong bands of tissue called ligaments. There are ligaments on the inside and outside of the ankle that are meant to keep the ankle bones stable, but sometimes with repetitive activity, or excessive movements/forces, the ligaments can get overstretched or even torn completely. This is called an ankle sprain.
Other than ligaments, we have certain muscles that run over the ankle joint that can help keep the ankle intact. If these muscles are not strong and trained properly to accept all forces that come through the ankle, your ligaments might not be strong enough on their own to prevent an ankle sprain. That’s why targeted physical therapy for ankle injuries is so important in preventing re-injury and building strength.
Are You at Risk for an Ankle Injury?
There are definitely ways to get ahead of an ankle sprain—and increase your chances of experiencing one. If you are someone who has decreased or excessive ankle range of motion in all motion directions, decreased strength in your ankle muscles, are involved in sports like basketball, soccer, or running, or ones that involve frequent jumping, sudden pivots, or running on uneven surfaces, or wear unsupportive footwear, you may be at an increased risk for an ankle injury.
Also, if you have previously injured your ankle, as mentioned before, you are at great risk if you did not rehabilitate properly following the last injury. You might have lingering weakness and instability. If you have the feeling that your ankle is “giving out,” have swelling or tenderness in your ankle or foot after physical activity, pain around the ankle joint, or difficulty with balance on even and/or uneven surfaces—you might have unstable ankles.
If any of these symptoms sound familiar, it’s time to consider physical therapy in Arizona for ankle instability to prevent further injury.
What Might the Treatment Plan Include for an Ankle Injury?
We always recommend consulting a licensed physical therapist prior to trying these exercises on your own, as they may or may not be right for you. Keep scrolling to find out how you can reach us at AZOPT.
Mobility Exercises:
Exercises to increase the movement in your ankle if it is restricted. You need a good balance of mobility and stability in order to maintain a healthy ankle. Increase your ankle dorsiflexion (the movement that involves bringing your toes to your shin) by stretching your calf muscle.
Strength Exercises:
Exercises to increase the intrinsic musculature (small muscles in your foot that help maintain your arch), and peroneal muscles (muscles on the outside of your lower leg that run to your ankles). Some exercises you may do for your intrinsics are towel scrunches and arch doming. The peroneals perform ankle plantarflexion (pressing down on a gas pedal) and eversion (bringing your feet out to the side). Train this by using a theraband to resist these crucial movements.
Balance Exercises:
Balance exercises include activities like standing with a narrow base of support, standing on one foot, or standing on a compliant or uneven surface. We need our ankle musculature to be able to keep us stable, especially if your ligaments are compromised. These activities are not meant to risk falls, but are necessary for daily life and must be performed safely.
Plyometric Exercises:
Exercises that involve short, fast, explosive movements that require you to generate a maximal force. Plyometric movements are crucial for sports like basketball and soccer, but are also a component of sports that you might not think of like pickleball or golf. These exercises might include drop squats, pogo jumps, squat jumps, and box jumps. Not training plyometrics could result in injuries with normal daily tasks such as coming down the stairs, stepping to catch yourself from falling, or when going for a hike.
Want More?
Don’t be afraid of having ankles that are prone to injury! Ankle problems are something we all have the propensity for. Reframe your mindset to “What steps am I going to take to enhance my activities and what quality of life do I want?”
Through proper training—including strength-building exercises, balance training, and stretching activities—most people can prevent future sprains and recover from previous strains. If anything here has resonated with you, please reach out to us for a free screen!
Click HERE to inquire about a free screen with a Doctor of Physical Therapy at AZOPT, who can guide you through an individualized treatment plan to restore the strength, stability, and function for your ankle. Whether you’re recovering from a sprain or looking to prevent one, Arizona Orthopedic Physical Therapy can help you Feel Better, Live Better, and Function Better.
