Unstable Ankle Joints
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Having unstable ankles is a common problem, especially after one or more sprains or strains. When the ankle is injured, it often loses some of its stability, making it easier to sprain again – especially on uneven surfaces. This is something that many people experience both when walking, running and in everyday life. Turning quickly, climbing stairs or running in the woods can feel unsafe if the ankle is not stable.
Symptoms of unstable ankles
Common signs that you have an unstable ankle are:
- Feeling of weakness in the ankle when walking or running
- Frequent sprains, even with minor sidestepping
- The ankle bends easily, especially on uneven surfaces
- Feeling of insecurity or fear of putting full weight on the foot
- Pain or aching around the ankle, especially after activity
These symptoms may come and go. For some, the problems are most evident during sports or activity, while others notice the instability in everyday life as well.
Causes of unstable ankle
Ankle instability most often occurs after the ligaments in the foot have been damaged, usually due to one or more ankle sprains. When the ligaments become stretched or torn, they lose their ability to hold the ankle in place, increasing the risk of further injury. Wearing the wrong shoes, such as high heels or shoes with poor support, can also increase the risk of instability, as can walking or running on uneven surfaces.
Treatment of unstable ankles
To treat unstable ankles, it is important to support the joint while building strength and stability in the muscles around the foot. Consider using an ankle brace or ankle orthosis to relieve and stabilize the ankle in everyday life. There are different types depending on how much support you need and what activity you are doing.
In addition to orthotics and supports, you can also work on balance and strength training. Simple exercises, such as standing on one leg, using a balance board, and practicing toe raises, help restore stability. A physiotherapist can show you the right exercises and provide an individually tailored program.
In cases of long-term or severe problems, surgery may sometimes be necessary, but for most people, a customized rehabilitation program and good support are sufficient.
Prevention of new sprains
To reduce the risk of suffering new sprains or continued instability, you can:
- Strengthen muscles and practice balance regularly
- Using ankle supports during activities with high risk of injury
- Choose shoes with good support and avoid high heels.
- Train on different surfaces to get the joint used to variation.
When should I seek medical attention?
You should contact a physiotherapist, health center or orthopedist if you:
- Suffers recurring sprains despite caution
- Experiencing that the ankle feels unstable or weak even under low load
- Have severe pain or suspect something is broken in your foot
In case of acute, severe pain, inability to support the foot or obvious misalignment, you should seek medical attention immediately.
What is the difference between an unstable ankle and a regular sprain?
A common sprain is an acute injury to the ligaments, while an unstable ankle means that the ligaments have been stretched or weakened so that the ankle feels unstable even after the injury has healed.
Can I exercise if I have unstable ankles?
Yes, but it is important to adapt the training. Balance exercises and strength training often help a lot, and an ankle support can increase security.
Do I always need to use ankle supports?
No, most people only need support in the beginning or during activities with increased risk. As strength and stability improve, you can often do without it.
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