Why do I Sprain Same Ankle Repeatedly?
Ankle sprain is the most common sport injuries among athletes. But have you noticed that you are inclined to sprain the same ankle repeatedly once you’ve had one?
In today’s blog, we’re going to uncover the reason of your repeated ankle sprain and teach you some simple exercise to improve your condition.
The Reason of Spraining the Same Ankle Repeatedly — Chronic Ankle Instability
Chronic ankle instability normally arises after an ankle sprain that was not healed sufficiently or has not been fully rehabilitated. When you sprain your ankle, the connective tissues surroundings (ligaments) are stretched or torn. On top of that, your ankle proprioceptor which play role in ankle stability and balance is often affected.
Proprioception has an especially crucial role in weight-bearing joints, such as the ankle. Damaged proprioceptors will impair the body’s ability to right itself and cause you more likely to sprain the same ankle repeatedly.
Exercises help with Ankle Proprioception
Standing Heel Raises
Find a support infront for stability.
Repeat for 2 to 3 sets of 10. Stretch your calves afterwards.
Single Leg Stance on Affected Side
Try to maintain for 1 minute. Can progress from eyes open to eyes close, hard surface to mushier surface.
Squat on Balance Board
Bend knees slightly to try and find stability, perform 10 squats without letting either edge of the board touch the ground.
Star Excursion Balance Exercises
Single leg stance on bad leg, try to reach good leg to different direction without losing balance.
All strengthening and balance exercise should only be started after treating the sprained ankle.
If you’ve been tried these exercises out, but your ankle stability still not improved, we recommend seeing a physiotherapist to find out the root cause of your condition and treat you accordingly. If you have any more questions or would like our physiotherapists to assess or treat your problem, feel free to drop us a question or talk to us. Do check out our Instagram page too.
- Cimons, M. (2020, October 17). Why you’re likely to sprain the same ankle repeatedly. The right exercises can avoid that. Washington Post. https://www.washingtonpost.com/health/ankle-spain-repeated/2020/10/16/9d6c41ee-08d0-11eb-a166-dc429b380d10_story.html
- American College of Foot and Ankle Surgeons. (2021). Chronic Ankle Instability | Foot Health Facts – Foot Health Facts. Foot Health Facts. Retrieved from: https://www.foothealthfacts.org/conditions/chronic-ankle-instability
- Hung, Y.-J. (2015). Neuromuscular control and rehabilitation of the unstable ankle. World journal of Orthopaedics. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4458494/.
- Mike, M. W. (2019). Ankle proprioception exercises – ankle rehab & balance exercises. Sportsinjuryclinic.net. Retrieved from: https://www.sportsinjuryclinic.net/sport-injuries/ankle-pain/proprioception-exercises.
- Tavel, R. (2021). 8 exercises to keep your ankles strong. Men’s Health. Retrieved from: https://www.menshealth.com/fitness/a26412541/ankle-strengthening-exercises/.
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