A seemingly innocuous misstep while trying to restrain your dog from making a meal out of the neighbour’s pooch can have adverse effects on your ankle. A bad landing while going for a rebound playing basketball or even a stumble while you leap to avoid the puddle can cause a popping sound. The reason? You have an ankle sprain.
Ankle twists or sprains are common injuries that occur when the ligaments surrounding the ankle joint are stretched or torn. They can happen at any time, and even completely out of the blue. And you’re almost always left with the feeling that you could have avoided them. Within moments, the ankle begins to swell up as a telltale sign of the extent of the injury. And while they can happen to anyone, some individuals seem to be more prone to them than others.
How ankle sprains occur
When you stumble, trip or have your weight distributed unevenly on your foot, it can cause the ankle to roll outward or inward, straining the ligaments in the process.
“The ankle joint, unlike others, is not a single unit but a combination of multiple joints with small bones and multiple small ligaments,” says Dr Sarath Kumar, orthopedics, Fortis Malar, Chennai. “The holding capacity of these muscles to ligaments is less compared to other joints. Sudden movements or forces that exceed the normal range of motion of the joint or when the foot is placed in an awkward position, such as stepping on an uneven surface, landing from a jump incorrectly or pivoting abruptly during sports activities can put excessive stress on the ligaments and cause them to stretch or tear.”
Why are some people prone to ankle twists?
Anatomy plays a significant role in ankle stability. Dr Kumar elaborates, “Very few people will have anatomical anomalies by birth in their feet and ankle, such as a congenital imbalance in the foot. People can have this in one or both feet, making them highly prone to injury.”
Some people have inherently loose ligaments or weak joint structures, making their ankles more unstable and prone to twists. High arches, flat feet or misalignment of bones can affect the stability of the ankle joint and increase the risk of sprains or twists.
“People with previous injuries are more prone to get wounded again. This is often because the injured return to sports and related activities without proper rehabilitation, exercises and consultation,” explains Dr Kumar. “They assume that they are fit for the sport.” However, the ligaments may not have fully healed after an injury. Hence, jumping back into action leads to weakened structures and reduced stability. This increases the likelihood of future ankle twists.
Further, the sport you play can open you up to ankle sprains and twists. According to a research paper published in Journal of Athletic Training, 46 per cent of acute ankle injuries occurred in volleyball, 43 per cent in American football, 28 per cent in basketball and 19 per cent in football were recurrent injuries. “Athletes need to practice a good landing technique to avoid these,” adds Dr Kumar.
Preventing ankle sprains and twists
Engage in exercises for strengthening muscles around the ankle: “People should assess their ankle ligaments and muscles and train accordingly. This can include range of motion (ROM) exercises, isometric strengthening and stretching exercises,” Dr Kumar explains. “Strong and mobile connective tissue and muscles provide better support and stability to the ankle, reducing the likelihood of twists.”
Incorporate exercises that improve balance: Exercises that improve balance and proprioception (the body’s awareness of its position in space) need to become a part of our routines. This can involve standing on one leg, performing balance board exercises or using unstable surfaces like foam pads. Exercises such as calf raises, ankle circles, resistance band exercises and balance exercises are also effective. Enhanced balance and proprioception help maintain stability and reduce the risk of ankle twists.
Use supportive footwear: Opt for footwear that fits well and provides adequate ankle support. If necessary, use orthotic inserts or ankle braces for added support during physical activities.
Don’t take warm-ups lightly: Always warm up before engaging in physical activities or sports. Perform dynamic stretches and exercises that target the lower limbs to prepare the muscles, tendons and ligaments for movement. This helps improve flexibility and reduces the risk of injury.
Focus on the technique: Train and master the proper technique and body mechanics during activities that involve quick changes in direction, jumping or pivoting. Ensure that you have the right body alignment, maintain a stable core and land softly to distribute forces evenly and reduce strain on the ankle. “Understand the jumping technique and practice jumping and landing exercises. While playing, you should be cautious enough to avoid getting hurt again,” Dr Kumar adds.
Takeaways
- Ankle twists are commonly caused by sudden movements, changes in direction or awkward foot placements. Factors like imbalance, fatigue and previous injuries can also contribute to the risk.
- Means to prevent ankle sprains include strengthening the muscles around the ankle, improving balance and proprioception, wearing proper footwear, warming up properly and practising proper technique and body mechanics.
- Proprioceptive training and incorporating jumping and landing exercises can also help build ankle strength.
