Ankle sprains.. We have all had one at some point in our life.
What is an ankle sprain, what causes it, how can you fix it, and reduce the likelihood it doesn’t happen again?
The most common type of ankle sprains are lateral ankle sprains, which make up 85% of all ankle sprains. A lateral ankle sprain occurs when the ankle turns inward and overstretches the ligaments and tendons on the outside of the ankle. If the sprain is bad enough, the ligaments on the outside of the ankle can tear, or the pointy bone on the outside of the ankle can break.
What causes ankle sprains?
-In some cases we may take a wrong step and the ankle will roll inward, but usually it because of decreased stability of the ankle. There is a muscle imbalance between the muscles on the inside and outside of the ankle.
-Balance and proprioception of the ankle may be decreased. What I mean by that is the ankle being aware of where it is in space, when you take a step for example.
-Weak leg muscles: If the muscles in the legs are weak then the ankles are working overtime and are more likely to be overstressed leading to injury
How to reduce risk of re-injuring your ankle
1) Perform the exercises in the link below using a band or resistance around your ankle
2) Perform balance exercises
3) Keep the legs strong
(P.S. If you do nothing to get your ankle stronger and your balance better you are much more likely to sprain your ankle over and over again)