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Here is a link to our YouTube channel providing exercises specific to strengthening your ankle and lower leg: Ankle/Lower Leg Exercises. You also want to strengthen the muscles of the ankle/foot to provide better arch support and stability of the lower leg with weight bearing activities. Strengthening these muscles encourages strength opposite the direction prone to injury.
![rolling ankle outward rolling ankle outward](https://www.solemate.ca/images/symptoms/pronation.png)
The muscles on the outside of your lower leg perform the action opposite of the common inversion ankle sprain. In most cases, it is useful to strengthen areas around the ankle. When trained in the right way, you can alter these functional deficits to create a more stable and efficient system that results in better mobility and less risk for injury. However, physical therapists focus on FUNCTIONAL deficits, or the way your body has adapted over time that may lead to muscular weakness. The way your bones and tissues align does not change much with PT. All of that to say, one must have central stability for distal mobility. Ultimately, this predisposes you to injury by altered mechanics. Strength deficits in your core and hips can trickle down, causing compensations throughout your lower extremities. Often, the ankles fall victim to weakness from your knees, hips or trunk. Where do I need to gain strength and why? Your PT will usually decide if/when you need a brace. Ideally, we want to create enough support through proper alignment and strength so that you do not have to rely on a brace. Outside of bracing the ankle for external support (which may be warranted in certain cases, or for short periods of time to allow safe mobility), strength and control allows for improved stability. After addressing the inflammation, you need to create stability. The most important step immediately after an ankle sprain is to address the inflammation in the area with the well-known RICE method: rest, ice, compression, and elevation.
![rolling ankle outward rolling ankle outward](https://i.ytimg.com/vi/7WzGdeD2Mr4/hqdefault.jpg)
In fact, there is only so much that can be done for the over-stretched ligament itself. After one acute roll, or after repeated rolls, these ligaments become weakened by the excessive lengthening, further contributing to your chances of another sprain. As a result, there is injury to the ankle ligaments on the outside of your ankle as they get over-stretched during the forced and unexpected twist. This occurs when the bottom of your foot turns inward during the roll, or your ankle “inverts”. However, the most people commonly twist their ankle by rolling it inwards, also known as an inversion ankle sprain. A little anatomy and mechanics behind ankle instabilityĪs it turns out, there are a few different ways one can roll their ankle. The important takeaway from this blog is understanding how muscular strength plays a key role in improving ankle stability. As with almost anything, there are several factors contributing to this condition.
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Ever feel like you have weak ankles? Do you tend to “roll” your ankles? Well, you are not alone! You may relate to a term we call “chronic ankle instability.” In other words, having an extensive history or increased propensity for ankle sprains.