Ankle sprains are one of the most common injuries we experience in our life. A sudden twist of the ankle can over stretch supporting ligaments of the ankle joint can cause a sprain. Ligaments are tough tissues that connect bone to bone and help provide stability to the joint. An ankle sprain usually involves damage to the ligament. It is usually characteristic by swelling, stiffness and pain at the ankle joint. For some people, this can be a common occurrence where they continue to experience frequent ankle sprains throughout their life. Did you know that approximately 20% of people who experience ankle sprains develop chronic instability at the ankle joint. In fact, once you sprain your ankle, you’re more likely to sprain it again if you do not properly rehabilitate the injury. So how do we prevent ankle sprains?
Proprioception and balance training: Proprioception is the awareness of our body position and movement. Our body is filled with sensors that detect movement called proprioceptors. These sensors send signals to the brain regarding the body’s position in space. Once the brain receives this message then it quickly sends signals to our muscles to keep our balance during movement. This is particular important for people with recurrent ankle sprains. When the ankle has been sprained, the ligaments overstretch and lose its ability to efficiently communicate with the brain. The outcome is decreased coordination of the ankle and increase probability of the ankle rolling inwards during sports or other physical activity. A Myphysio physiotherapist will be able to guide you through the appropriate proprioception and balance exercise to prevent ankle sprains.
Ankle strengthening exercises: It is important to have strong lower limb muscles to help support the ankle during movement. However, there is one specific muscle that is particular responsible in preventing ankle sprains. This powerful muscle is the peroneus longus. It is located on the outside of the ankle. Here is how it works! Let’s say you plant your foot on an uneven surface and you are about to roll your ankle inwards. The peroneus longus receptors (muscle spindles) detect that your ankle is in an ankle sprain position. Once it senses this position then the peroneus longus muscle quickly contracts and counteracts the overstretching of the ligament associated with an ankle sprain. You might be asking, how do I train it? A Myphysio physiotherapist will be able to provide you with specific ankle exercises that prevent ankle sprains.
Frequent ankle sprains can often prevent you from enjoying everyday activities. Ankle sprains can put you in the sidelines in social sports or going for hikes with a group of friends. Physiotherapy is an effective and efficient way to reduce the rates of ankle sprains. Book an appointment with one of our friendly and skilled physiotherapists today to get an individualized assessment and treatment of your ankle. You can also follow us on Instagram for physiotherapy tips for ankle sprains.