To Know and Help with Your Ankle Pain

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Ankle is an important lower limb joint of human body. It is stable with mobility to accomplish standing, walking, running, jumping and basic human body movements. It is one of the joints that most easily injured due to the fact that it is located at the end of human lower limb and the kinetic chain, and it involves most of the daily activities and sports movements. Injury without proper therapy and training may cause ankle joint to become unstable and increase the chance of repeat injury or may even cause over-use of other joints. This article introduces some balance exercises to help readers gain a better understanding on prevention of ankle sprain and provide a significant reference for post-rehabilitation training.

Ankle sprain’s prevention and post-rehabilitation trainings

Regular footcare routine can help to keep problem to a minimum and exercises on the ankle joint’s lateral muscles, peroneus muscles, and proprioception trainings are crucial for injury prevention and post-rehabilitation training.

The functions of peroneus muscles are ankle eversion, assisting plantar flexion and maintaining the plantar arch. To train this muscle, you can use the elastic band ankle eversion exercise (Figure 1). During the training, the elastic band is wrapped around the feet with another side of the elastic band is being fixed. Then you can do an ankle eversion movement to work against the resistance of the elastic band. Due to the small range of movement (ROM) of ankle joint, you will tend to do a dorsi flexion movement. This should be avoided during the ankle eversion exercise.

In order to protect the ankle joint position, proprioception and balance during static state and movement can help prevent further injuries.