Ankle sprains are a common injury that can occur due to a fall, twisting the ankle when walking or landing incorrectly when jumping during a sporting event. An ankle sprain can lead to pain, stiffness and swelling. If not treated properly, symptoms may become chronic and the ankle may feel like it is unstable and unable to support movement. The first step in treating or preventing this condition is to understand the common causes of ankle sprain instability.
Training Through Pain
Working out too hard, continuing to train through pain and stiffness, and not performing a proper warm-up before activity can all lead to ankle sprains and instability, states the American Academy of Orthopaedic Surgeons.
The ankle joint contains ligaments that attach the muscles to the bones. Ligaments are designed to stretch slightly to allow movement. However, they are also designed to tighten to avoid the joint from overextending. Forceful movements can cause a ligament to overstretch or even tear, causing an ankle sprain.
If this injury is left untreated and workouts are continued, ankle sprain symptoms can become chronic and the ankle may remain unstable. To help prevent this from happening, it is important to start treatment as soon as symptoms appear and to always train within personal limits.
Weak Muscles
In order for the ligaments to do their job, the muscles that support the ankle joint need to be strong. When the muscles are weak, they can fatigue quickly. This means that the force of movement is transferred to the ligaments, making them work harder to stabilize the ankle. Over time the ligament may tear due to excessive force.
Part of recovering from a sprained ankle is to strengthen the muscles so that chronic ankle instability does not occur, explains the University of California, San Diego. This can include toe and heel raises and exercise using stretchy bands. A doctor, physical therapist or coach can help in designing a program based on individual training needs and fitness level.
Improper Mechanics
If the foot does not land correctly when walking, running, jumping or quickly changing directions, the ligaments may be affected and an ankle sprain can occur. If the foot tends to chronically roll out, or supinate, or roll in, or pronate, the ankle may become unstable and be susceptible to sprains, warns the Institute for Foot and Ankle Reconstruction at Mercy Medical Center, located in Baltimore, Maryland.
A podiatrist can examine the way the foot lands and diagnose any abnormalities that are causing problems. Correcting this problem involves wearing inserts that are bought in a store or custom made to help the foot land right. In cases where there is severe ankle instability, surgical procedures can be used to tighten the ligament.
