Exercises for lateral ankle sprains

Lateral sprains are the most common injuries in the ankle.

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🏀players 🏃🏾‍♀️ and runners especially

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I see people being put in a boot too long and/or for whatever reason not have addressed the correct mobility and strength deficits to prevent chronic ankle sprains.

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➡️ The short term goals:

👉🏾Improve mobility in other joints of the foot and ankle.

👉🏾Strengthen the muscles on the lateral side so your foot doesn’t roll in as easily.

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. ➡️ Mechanism of injury: Usually a plantarflexion/inversion injury -Your ankle is pointed down and toes are pointed inward.

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. 👉🏾 Such as when you take a step off of a curb or on a soft surface and your foot rolls in or when changing directions or stopping quickly.

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➡️ PMH: The body takes the path of least resistance. 👉🏾 If you have strained those ligaments before, you are more likely to stretch those same ligaments again.

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➡️ Tissue source: Anterior talofibular (most common), posterior talofibular, calcaneofibular ligament.

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➡️ Typical Impairments:

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👉🏾 A) Poor dorsiflexion (ability to move your ankle/foot up towards your head). Due to decreased talocrural (ankle) joint mobility and/or tight gastroc muscle .

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and/or

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👉🏾 B) Weak muscles on the lateral side of your foot that help stabilize your ankle.

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👉🏾 They are unable to concentrically match the force and contract in time to stabilize the ankle from rolling inward TO HELP YOUR lil ligaments out. 😔

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