Motion Stability's Blog


How can I prevent repeat ankle sprains? by charlestlee

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Brian Yee PT, MPhty, OCS, FAAOMPT

It is important to improve ankle dorsiflexion after an ankle sprain. Research indicates a loss of ankle mobility with chronic ankle sufferers – primarily in ankle dorsiflexion – which is the motion you need to walk correctly. Reserach also indicates a change in muscle control patterns not only in the ankle but also up the kinetic chain, such as a loss of hip control.
Therefore:
1. Improve ankle dorsiflexion: calf stretching, seeing a Physical Therapist to mobilize your ankle and decrease swelling.
2. Ankle stability: ankle circles, resistance bands to strengthen lateral/medial ankle musculature/tendons.
3. Ankle proprioception: standing balance exercises as indicated
4. Hip stability: primarily with gluteus maximus and medius exercises. It is important to find a specialized Physical Therapist that can specifically help facilitate you gluteal muscle patterns.
5. Specific training for sports/function: proper footwork in your sports can help decrease you chance of ankle sprains as well.

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