06/03/2022
Did you sprain your ankle months or years ago but still experience frequent ankle rolls? đ¤ Do you avoid walking or running on uneven surfaces because you're afraid to sprain it again? đââī¸
You might be suffering from CHRONIC ANKLE INSTABILITY. đĻĩ
When your ankle is sprained, the tiny sensors in the joint and surrounding muscles and tendons that tell your brain where it is in space (called proprioceptors) get stretched. Once they are stretched, they become an unreliable source of information for your brain. đ§
Poor information about how your body is moving through space makes your movements less coordinated, leading you to be more prone to ankle sprains in the future. đ¤
đĄ Here are some easy exercises that can improve ankle stability and proprioception:
1ī¸âŖ Warm up: Move your ankle in a full circle, first clockwise then counter-clockwise, focusing on bringing the ankle through as large of a range as possible.
2ī¸âŖ Balance: Stand with your injured leg on an unstable surface (wobble board, pillow). Practice lifting your uninjured leg to balance on the injured one. Hold for 10 seconds.
3ī¸âŖ Ankle strength: Wrap a light resistance band (red or green), around your foot, holding both ends in your hands. Move your foot out into eversion, where the sole of your foot is facing out to the side. Hold this everted position for 5 seconds, then relax.
4ī¸âŖ Foot strength:
Keeping the other four toes firmly on the ground, lift your big toe as high as you can and hold it for 5 seconds. Next, keeping your big toe firmly planted on the ground, lift your other four toes as high as you can for 5 seconds.
Repeat all exercises five times on each side, twice a day.
Looking for more information or help with chronic ankle instability?
I am currently accepting new patients as a chiropractic intern. If you'd like an appointment, call đ (416) 482 - 2546 and ask for an appointment with Laura under Dr. Wiltshire.
Disclaimer: The information provided in this post is for educational and informational purposes only and not to serve as medical or professional advice. Please consult a healthcare practitioner for an assessment before starting any new exercise program.
