Exercises for ankle instability
Ankle instability can arise from several reasons: repeated ankle sprains, accidents, aging, or inflammatory diseases such as lupus and rheumatoid arthritis. These factors affect the ankles, leading to ankle arthritis and instability.
Common causes of ankle instability
Ankle arthritis typically affects individuals over 40 years old. It can be a result of chronic wear and tear or inflammation. Ankle arthritis in young patients is often due to severe accidents or injuries.
Ankle arthritis can lead to movement discomfort, swelling, catching, locking, and unstable walking or standing. These symptoms cause pain and limit daily life activities, e.g., from arthritis of the knee or hip.
Non-surgical treatment for ankle instability
- Bracing can reduce pain, support your foot, and help with proper movement.
- Steroid injections can reduce pain and swelling. However, they do not address the root cause of ankle instability.
- Physical therapy exercises help strengthen the muscles, enabling them to support joints. Plus, they improve mobility and can relieve pain.
Simple exercises for ankle instability relief
You can do the simple exercises below at home to relieve the symptoms of ankle instability. Only two items are required: a towel and a resistance band.
The following 5 exercises are simple and safe to practice.
1. Towel scrunches
Sit on a chair with a towel on the floor in front of you. Put your foot with the problemed ankle on the towel, then scrunch it with your toes. Hold for 3 - 5 seconds. Repeat ten times for 1 set, 4 sets a day.
2. Isometric ankle eversion
Sit on a chair. Place your affected foot against a wall, with a towel between your foot and the wall. Gently press your foot against the wall without moving the ankle joint. Hold for 5 - 15 seconds. Repeat 5 times for 1 set, 4 sets daily.
3. Isometric ankle inversion
This is similar to the isometric ankle eversion exercise but involves a table leg instead of a wall. With a table leg in front of you, press your affected foot against it with a towel between your foot and the table leg. Push your foot inward against the table leg without moving your ankle joint. Hold for 5 - 15 seconds. Repeat 5 times for 1 set, 4 sets a day.
4. Resisted plantar flexion against a band
While sitting on a chair, outstretch your leg while looping a resistance band on your affected foot. While outstretching your leg, hold onto both ends of the resistance band with your hands. Gently point your toes forward with your knee straight. It will be like you are resisting the band. You may feel tension in your calf muscles. Try to outstretch your leg as much as possible and hold for 2 seconds. Then, slowly return to the starting position. Repeat 12-20 times for 1 set, 4-5 sets daily.
5. Dorsiflexion with a resistance band
This exercise is like exercise No.4. In this exercise, you outstretch your leg and loop a resistance band around your foot and a table leg. Then, flex your foot toward your shin with your knee straight. This way, you will feel you're resisting the band. Hold for 2 seconds, then slowly return to the starting position. Repeat 12 - 20 times for 1 set, 4 - 5 sets a day.
For the following 3 exercises, you should wait until you have regained a certain level of strength and are free from ankle pain. It is also advisable to seek advice from your doctor or physical therapist before beginning the exercises.
6. Standing calf raises
Stand with your feet slightly open and your forefeet pointing straight. Hold onto a chair for balance. Then, push up your heels while standing. Hold for 2 seconds and return to the starting position. Repeat 10 - 15 times for 1 set, 4 - 5 sets daily.
7. Single-leg calf raise
Stand with your feet slightly open and your forefeet pointing straight. Hold on to a chair for balance. Slowly lift one leg. While standing with the leg you wish to exercise, lift your heel off the floor. Hold for 2 seconds. Return to the standing position. Repeat 6-8 times for 1 set, 4-5 sets daily. You are allowed to alternate legs.
8. Single-leg balance
Stand with your feet slightly open and your forefeet pointing straight. Hold onto a chair for balance. Lift one leg while standing on the one you wish to exercise and try to maintain your balance. You can hang on to the chair with only your fingertips if you balance yourself well. Hold for a while. You can exercise throughout the day during daily activities such as dishwashing and watering the plants. You are allowed to alternate legs.
Despite the exercises mentioned above being simple to follow, it is advisable to consult your doctor and physical therapist for the appropriate exercises to choose and to tailor these exercises to your specific physical condition.
Surgical treatment for ankle instability
When the condition worsens to the point where conservative therapies are no longer effective, the doctors may consider surgical approaches to help alleviate the condition and help ankle instability patients return to their usual daily routine. The types of surgeries are:
- Arthroscopic surgery is the least invasive surgical option for ankle instability. The surgery repairs cartilage and ankle ligaments or removes bone spurs to tighten the ankle and stabilize movement. Additionally, arthroscopic surgery applies to mild cases of arthritis or ankle instability.
- Ankle replacement is typically for severely damaged ankles caused by arthritis when other treatments have failed. The procedure entails removing the arthritic or damaged bone surfaces and replacing them with metal or plastic prostheses. This surgery offers long-term relief from chronic pain, enabling patients to walk and move normally.
Other surgical approaches for ankle instability include ankle fusion and combination surgical modalities. Doctors will consider the procedures for each patient on a case-by-case basis.
When ankle arthritis or instability symptoms like pain, swelling, and limited movement set in, one should seek advice from an orthopedic specialist for diagnosis, evaluation, and treatment planning.
