What can I do about my ankle sprains?
Do you suffer from frequent ankle sprains? Once every few years? Every year? More? Chronic ankle instability (CAI) can plague both the athlete and non-athlete alike and cause significant impact on one’s physical activity and even mental well-being if not addressed. In a way, the term “instability” is a misnomer. Do patients actually present with real ligamentous laxity that is causing the ankle to sprain? The research says no. Well then, surely CAI is a result of mechanical instability? The joint stabilizers must not be stabilizing the ankle correctly, right? Again, the research says no (1,2). What could be the cause of your frequent ankle sprains? And what is the solution? Well... it’s certainly not more ankle theraband exercises.
The current evidence is guiding us towards a more sensorimotor and proprioceptive explanation. What does that mean? We have FORGOTTEN how to stabilize our own ankles! Our body will (more often than not), gives us the tools to survive. If we have lost our ability to navigate our world without spraining an ankle, then we must train our ankle again! There’s most likely nothing else wrong with you! AND THAT IS GOOD NEWS!!!
Current evidence suggests that there are five main risk factors that indicate a high risk of re-injury for ankle sprain (3). The other good news? These can be easily addressed with just a little physical therapy!
History of ankle sprains - Not much you can do about this one…
Failure to use external supports - What’s wrong with a little extra support? Especially while rehabbing an ankle. Let’s give a little love towards our friend, the ankle brace. At least during athletic maneuvers
Lacking normal dorsiflexion movement - Tight calves? Stretch them! There are a million ways to mobilize the ankle joint as well. Having trouble? Ask your coach or physical therapist! There’s more than one way to crack an egg… is that how that saying goes?
Failure to warm up with dynamic stretching or dynamic movement - Warm ups are the part of exercise that nobody likes. If it can be so vital for injury prevention, why do we all skip it? That ends today. Never be that girl or guy that has to leave the gym early simply because he/she didn’t warm up correctly.
Failure to participate in a balance and proprioceptive prevention program after previous injury - Okay, this is the tough one to do without the help of a physical therapist. But let us guide you! Coordinating your body through space is a skill, and like any skill, it must be earned! Physical therapy for CAI can yield excellent results, giving you the confidence you need to let you and your ankle navigate the world around you!
So, do you suffer from chronic ankle sprains? Start checking some of these items off your list. They may just do wonders for you. Be proactive and not reactive. If you’re still not quite where you need to be, give us a call or send us an email! Let The PATH guide you back to physical excellence, without the fear and apprehension of those pesky chronic ankle injuries.
References:
DIGiovanni BF, Fraga CJ, Cohen BE, Shereff MJ. Associated injuries found in chronic lateral ankle instability. Foot Ankle Int. 2000;21(10):809-815.
Croy T, Saliba SA, Saliba E, Anderson MW, Hertel J. Differences in lateral ankle laxity measured via stress ultrasonography in individuals with chronic ankle instability, ankle sprain copers, and healthy individuals.
J Orthop Sports Physl Ther. 2012;42(7):593-600. doi:10.2519/Martin RL, Davenport TE, Paulseth S, Wukich DK, Godges JJ; Orthopaedic Section American Physical Therapy Association. Ankle stability and movement coordination impairments: ankle ligament sprains. J Orthop Sports Phys Ther. 2013;43(9):A1-A40. doi:10.2519/jospt.2013.0305.
Dr. Cody Benavides
Co-owner
PT, DPT, MFDc
