The Ankle

The ankle consists of three bones: the tibia, fibula and talus. Together these bones connect to a form a socket which allows for movement of the ankle joint. The three bones are connected by ligaments that keep the joint stable. Muscles and tendons surround the ligaments and provide motion of the ankle joint when we perform daily activities such as walking.

Our ankles are capable of four main movements: dorsiflexion (when our toes point upwards), plantar flexion (when our toes point downwards), provided by the talocrural joint and inversion (tilting of the ankle inward) and eversion (tilting of the ankle outward), provided by the talocalcaneal (also known as the subtalar) joint. 

Normally our ankles are able to function as shock absorbers so minimal stress is placed on our ligaments. In the case of an inverted ankle sprain (one of the most common sprains in active populations) ligaments can be torn or stretched due to extreme forces. However, there is a lot you can do in order to prevent and reduce your chances of an ankle sprain including:

1. Achilles Tendon Stretching –A tight Achilles tendon can predispose an individual to an ankle sprain, as it limits the amount of dorsiflexion required for normal gait patterns. Individuals with a tight Achilles tendon need to adequately stretch when participating in physical activity.
2. Strength Training – To prevent ankle sprains it is important maintain joint stability by keeping the muscles and tendons that surround the joint strong.

3. Neuromuscular Control- Individuals who suffer from chronic ankle instability need to adapt by learning to control their ankle motion on uneven surfaces and this can be achieved by incorporating training sessions on balance equipment such as a bosu ball.

4. Footwear – Selecting the proper footwear for your daily activities is essential such as running shoes that are designed for straight ahead activities compared to tennis shoes that are designed for activities that require a lot of lateral movement.

Treatment and care of an ankle sprain within 48 hours is also important (remember R.I.C.E)

• Rest: Reduce and stop activity for minimum 48 hours

• Ice: Use an ice pack for 20 minutes’ (up to once an hour) to reduce swelling and inflammation)

• Compression: Support the injured area to reduce swelling and add protection

• Elevation: Use a bench, stool or pillow to keep the area elevated

Achilles Tendon Stretch 

Here is a good stretch for the Achilles tendon that goes toward prevention of ankle injuries.

1. Stand about 2 feet from a wall, and place your hands on the wall at about shoulder height
2. Step back with the leg you want to stretch. Keep the leg straight, and press your left heel into the
floor with your toe turned slightly in.
3. Lean forward, and bend your other leg slightly. Feel the stretch in the Achilles tendon of your
back leg. Hold for at least 15 to 30 seconds.