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- Weak ankles themselves can, in turn, wreak havoc on one’s balance, increasing the risk for future sprains. Given that ankle instability can arise as a function of age just as easily as from an injury, engaging in an exercise regimen focusing on ankle stabilization can often help clients sidestep further problems.
People also ask
What causes ankle instability?
Can a weak ankle cause a sprain?
Can acute ankle sprains cause chronic ankle instability?
What is chronic ankle instability?
What causes weak ankles?
Can a weak ankle affect your balance?
Dec 13, 2022 · Injury or arthritis can lead to ankle instability. Learn about treatments that can provide relief from pain, stiffness and weakness.
- Overview
- Weak ankles exercises
- Weak ankles symptoms
- Weak ankles causes and treatments
- When to see a doctor
- Takeaway
Strengthening weak ankles with exercise can help improve your stability, relieve pain, and help you avoid further injury.
Your ankle joints and muscles experience a lot of wear and tear every day, which can take a toll over time. Weak ankles can affect your balance.
Standing calf raises
1.Stand with your feet hip-width apart, ideally at the edge of a step while holding the railing for balance. You can also do this standing on the floor next to a table or counter to hold onto for balance. 2.Raise your heels up so that you’re standing on your toes, then lower your heels down. 3.Repeat 10 times. 4.Do this once a day.
Draw the alphabet
You can do this standing or lying on your back. Here’s how: 1.Start by lying on your back or standing next to a sturdy chair for support. 2.Lift one leg and draw, flex your foot, and draw every letter of the alphabet with your toes. 3.Repeat with the other foot. 4.Do this once a day.
Hand-foot war
•Sit on a chair, and place your right foot flat on the floor. •Bend forward, and put your right hand against the outside of your foot and push. •Resist the pressure with your foot, holding for 10 seconds. •Next, place your hand on the inside of your foot, and repeat the push and resistance. •Repeat steps 1 through 4 on your left foot. •Do this 10 times on each foot, once a day.
The most common symptom of weak ankles is your ankles turning or rolling to the outside. Other symptoms include:
•sore ankles and feet
•frequent ankle sprains or injuries
•ankle often twisting outward when walking
•balance problems
•trouble keeping your ankles straight in heels
Previous trauma or injury
Injury to the muscles, ligaments, and bones in and around your ankles can lead to weak ankles, especially if an injury doesn’t heal properly or you injure the ankle more than once. Ankle injuries include: •sprains and strains •fractures •dislocation Treatment of an ankle injury depends on the type and severity. Sprains can usually be treated at home with rest, ice, and elevating the foot to relieve swelling. A doctor may also recommend wearing an elastic bandage or brace, using crutches, and physical therapy. More severe injuries, such as a fracture or dislocation, may require a cast or surgery.
Chronic ankle instability
Chronic ankle instability (CAI) can develop after an injury, such as an ankle sprain or fracture. CAI develops in approximately 20 percent of people who experience an acute ankle sprain. CAI causes your ankle to repeatedly give way and turn or roll to the side. It also causes persistent ankle pain, swelling, and a feeling that the ankle is wobbly. CAI can usually be treated with a combination of physical therapy, medication, and bracing. Surgery is used to treat severe instability that doesn’t respond to nonsurgical treatments.
Posterior tibial tendon dysfunction
Posterior tibial tendon dysfunction (PTTD) is also called adult acquired flatfoot. It happens when the posterior tibial tendon becomes inflamed or tears. PTTD is usually caused by an impact injury or overuse. Symptoms include: •foot and ankle pain when walking •inward rolling of the ankle •flattening of the foot •turning outward of your foot and toes Anti-inflammatory drugs, exercises, immobilization, and orthotics are used to treat PTTD. Surgery is reserved for severe cases that limit mobility.
You should make an appointment to see a doctor if you have foot or ankle pain or swelling that lasts more than a week, is a result of an injury, or if you have diabetes. You can book an appointment with an orthopedist in your area using the Healthline FindCare tool.
Seek emergency medical care for any weakness that comes on suddenly, affects your ability to walk, or is accompanied by numbness in the foot, leg, arm, or face, as these are signs of a stroke.
Strengthening the muscles around your ankles can help improve weak ankles and instability. At-home treatments can usually relieve pain and swelling that can be brought on by weakness and many of the conditions that cause weak ankles.
- Adrienne Santos-Longhurst
1 day ago · Ankle problems are fairly common and can be caused by injuries like tripping or going over on your ankle. They can also be caused by a flare up of an existing problem or muscle weakness around the joint. It’s common to have soft tissue injuries in the ankle. Soft tissues include ligaments, muscles and tendons.
Repeated ankle sprains often cause—and perpetuate—chronic ankle instability. Each subsequent sprain leads to further weakening (or stretching) of the ligaments, resulting in greater instability and the likelihood of developing additional problems in the ankle.
Nov 15, 2006 · Following an acute ankle sprain, deficits in postural control, proprioception, muscle reaction time and strength typically occur, which can lead to chronic ankle instability (CAI).
Sometimes weak muscles or an underlying foot deformity can be contributing causes. If your ankle gives out repeatedly, you may have chronic ankle instability. Talk to your foot and ankle orthopaedic surgeon to discuss your treatment options.
The outside aspect (lateral) of the ankle has three principal ligaments: Anterior Talofibular (ATF), Posterior Talofibular (PTF), and Calcaneal Fibular ligament (CF). The ATF is the weakest lateral ankle ligament and is the most commonly injured in lateral ankle sprains (2).
