Have you ever twisted your ankle when changing direction while running, landing awkwardly after jumping, or even just simply stepping onto an uneven surface? Ankle sprains are very common injuries, and although athletes are at increased risk for ankle sprain compared to the general population, they can happen during your regular everyday activities. If you have experienced an ankle sprain before, then you know that they can be quite painful and limiting. It is important to fully heal from an ankle sprain, because there is a high risk of re-injury. If multiple ankle sprains are left untreated, it can lead to chronic instability and damage of the joint. Although there are many steps you can take to prevent ankle sprains, arguably the best way is performing exercises to strengthen the joint and improve both its mobility and stability.
What is an Ankle Sprain?
A sprain is when one or more ligaments (connective tissue that connect bones together) is overstretched past its limit. In the case of ankle sprains, this occurs when the foot is twisted or rolled outside of its normal range of motion. Most commonly this occurs in the direction of inversion, when the ankle rolls inward, injuring the ligaments on the outside of the ankle. Eversion sprains in which the ankle rolls outward, can also occur, but are much less common.
Ankle sprains can range from mild (grade 1) to severe (grade 3). A mild ankle sprain can cause mild tenderness and swelling around the ankle due to overstretching with only small tears of the ligament. A severe sprain is a complete tear of the ligament with significant tenderness, swelling, and ankle instability. In these instances, a “pop” or “snap” may be heard or a tear may be felt. In general, ankle sprains can cause localized pain both at rest and with movement, swelling and bruising, stiffness, weakness, difficulty standing or walking, and a general feeling of instability.
How Can I Prevent Ankle Sprains?
Performing a targeted exercise program regularly can help reduce the risk of ankle sprain or re-injury. An exercise program should focus on the following:
- Range of Motion and Stretching Exercises: Active range of motion exercises into the ankle’s movements of plantarflexion (toes pointed down)/dorsiflexion (toes pointed up) and inversion/eversion are important to maintain mobility of the joint and prevent stiffness. These may include exercises such as ankle pumps, the ankle alphabet, and ankle circles. Stretching the muscles of the lower extremity can also help improve flexibility and joint mobility.
- Strengthening Exercises: Performing exercises to strengthen the muscles and tendons of the foot, ankle, and lower leg are crucial to increase the stability of the ankle joint. Strengthening should focus on the muscles that allow for all four movements of the ankle, as well as the muscles surrounding the joint such as the knees and hips. This can be done with the help of resistance bands, or simply with bodyweight exercises such as calf raises and heel and toe walking.
- Balance Training: Improving your balance is just as important as strengthening to increase the stability and control of the ankle. Practice balancing on varying surfaces such as level ground, uneven or unstable surfaces (such as foam) and in varying stances such as feet together, tandem (one in front of the other) and single leg to challenge your balance. You can also include movements during balance activities to improve dynamic balance and stability.
Additional steps you can take to prevent ankle sprains include: warming up properly before activity, wearing appropriate footwear when participating in exercise or athletics, and limiting exercise on uneven surfaces.
Unsure where exactly to begin? A physical therapist is a trained professional who can develop a personalized exercise program and provide specialized care to address your specific needs. If you are looking to lower your risk of ankle sprains or are in the process of recovering from an ankle sprain, call Respire Physical Therapy at (703) 671-1871 or click here to schedule an initial evaluation today!
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