How can you prevent habitual ankle sprains?
Ankle sprains are considered to be a typical sports injury and are the most common type of ankle injury.
Also, once you have suffered a sprain, it tends to become a habit, and many people have ended up spraining the same area repeatedly.
In this column, we will introduce the pathology and risks of ankle sprains, as well as important exercises to prevent recurrence.
What is an ankle sprain?
A typical "ankle inversion sprain" occurs when the ankle is forcibly twisted inward, stretching and damaging the lateral ligaments.
The tissues that can be damaged include the anterior talofibular ligament, posterior talofibular ligament, calcaneofibular ligament, and anterior inferior tibiofibular ligament.
After the injury, inflammatory symptoms such as swelling, heat, and pain occur, as well as limited range of motion, muscle weakness, and impaired balance.
Repeated sprains can also lead to future osteoarthritis of the ankle and flat feet.
〇Why does it become a habit once injured?
It is often thought that a sprain is no big deal, but in fact, without proper treatment and rehabilitation, there is a high risk of re-spraining the ankle.
The reason is that the stability of the ankle joint is made up of the surrounding ligaments and muscles. However, a sprain can have the following effects:
- The ligaments are damaged and stretched, weakening the joint's stability and causing the ankle to become unstable.
→ Repeated sprains unconsciously - The sensors in the ligaments that communicate the position and movement of the ankle to the brain (proprioception) are damaged, slowing down the transmission of information to the brain.
→When you are about to lose balance, the reflex reaction to quickly right your ankle is delayed (Xiao'ao Xue et al., 2020)
Because of these effects, once you sprain your ankle, it becomes a habit, increasing the risk of re-spraining it.
How can it be prevented?
Strengthen the muscles around the ankle, which are important for ankle stability!
Here are some important strength training techniques.
① By strengthening the intrinsic muscles of the foot and the muscles of the lower limbs, we aim to maintain the arch of the foot, improve the ability to grip the ground, and improve the stability of the ankle joint.
Toe exercise (towel gathering)
How to do it: Grasp the towel with your toes and pull it towards you.
Number of repetitions: 30, one set each in the morning, afternoon, and evening
*Do not bend or straighten your knees, but move your whole finger to pull them together.
Peroneal muscle exercises
How to do it: Wrap a towel around your foot and bend your ankle outward.
Number of repetitions: 20 repetitions x 3 times per set, 3 sets each in the morning, afternoon, and evening
*Please do it within the range that does not cause pain.
② Relearn the function of controlling the foot during movement
Lunge exercise
How to do it: Step forward and bend your knees and hips
Number of repetitions: 20 repetitions x 3 repetitions for each leg (1 set) 3 sets each in the morning, afternoon, and evening
※Put your weight on the ball of your foot, and make sure your knee joint and ankle joint are in a straight line.
Summary
The feet are the only part of the body that comes into contact with the ground.
If your feet become unstable, it can lead to pain not only in your ankles, but also in your knees and hips.
Furthermore, if the ankle joint is unstable, it will be difficult to perform as expected.
Do strength training to make your ankle less susceptible to sprains.
*If the outside of your ankle is swollen or painful, we recommend that you visit a medical institution.
Author
Ikejiri-Ohashi Sera Clinic Physical Therapist Akira Yamashita
Supervision
Dr. Yasushi Sera, Ikejiri-Ohashi Sera Clinic
Ikejiri-Ohashi Sera Clinic