Ankle Stability
The ankle plays a large role in balance as well as weight bearing when walking and landing from a jump. The true ankle joint is a “hinge” joint that moves forwards and backwards similar to the knee. This is the one joint in the body that is held together by ligaments only. Due to this fact, the ankle can feel weak, unstable or “give out” with intense activity or even just normal daily activities.
Some risk factors for ankle instability include:
- History of ankle sprains
- Loosened ligaments in the ankle
- Participation in high-risk sports such as soccer and basketball
- Anatomical alignment where heel slopes towards midline
Therefore, it is very important to maintain strength and flexibility in the muscles surrounding the ankle joint to keep the ankle healthy and prevent future injuries. Ankle stability is also important as improved balance reduces the risk of slips, trips and falls.
Strength and Flexibility in Ankle Stability
Strength:
By keeping the muscles in the lower leg, foot and ankle strong, the ankle joint will be supported to prevent injury. Maintaining ankle strength will also improve balance and decrease pain.
Flexibility:
The ankle joint also needs flexibility and range of motion. Full ankle range of motion allows the muscles to activate efficiently. In particular, calf flexibility ensures
that the ankle is able to go through a full range of motion. Stretching after activity and strengthening will reduce muscle soreness and assist with recovery.
Beginner exercises to increase ankle stability:
Standing heel raise:
Using both feet, about shoulder width apart, start with the feet flat on the ground and rise up onto your toes. Perform the raise to a count of 2 and go down to a count of 1. Remember, 2 up, 1 down. Try 3×10 reps
Single leg balance:
Find an uneven surface such as a pillow or small semi-deflated exercise ball. Begin balancing on one foot for as long as tolerated, up to 30 seconds. Switch feet and repeat.
