How to Strengthen Ankle Ligaments to Treat Chronic Ankle Instability

Dec 13

The ankle is a complex joint, and the ligamentous anatomy is also complicated. The most common ankle injury relating to the ankle ligaments is an acute sprain or strain of the lateral ankle ligaments, which can be caused by rolling your ankle while running or jumping or by landing awkwardly from a jump. About 20% of acute ankle sprain patients develop chronic ankle instability (CAI).

Ankle sprains occur when the ankle ligaments stretch beyond their normal range of motion. This causes pain and swelling, as well as ankle instability. Learning how to strengthen ankle ligaments can help support the ankle joint and treat chronic ankle instability.

Purpose of Ankle Ligaments

Ankle ligaments provide stability to the ankle during movement, so people can move freely. During movement, the ankle joint must work to keep up with all the action. Without strong ligaments, people would not be able to stand up straight or move at all. Understanding the ankle anatomy will help determine why ankles are prone to injuries.

Ankle Anatomy

The ankle bones in the ankle joint are the tibia, fibula, and talus. There are two joints between each bone: the mortise joint and the calcaneocuboid joint. The mortise joint allows the bones to slide back and forth relative to each other. The calcaneocuboid joint provides stability to the ankle.

There are several major ligaments in the ankle, which are:

The anterior talofibular ligament
The posterior talofibular ligaments
The calcaneofibular ligament
The deltoid ligament, comprised of:

Anterior tibiotalar ligament
Posterior tibiotalar ligament
Tibiocalcaneal ligament
Tibionavicular ligament

The anterior inferior tibiofibular ligament
Posterior fibular ligaments:

The posterior inferior tibiofibular ligament
The transverse ligament

The ligaments are vital in keeping the feet stable and preventing injuries. People with weak ankles may be susceptible to chronic ankle instability.

What Exactly is Chronic Ankle Instability?

Chronic ankle instability results in recurrent episodes of giving away or sudden ankle collapse from overuse. People who suffer from CAI experience repeated sprains and/or tears of the ankle ligaments, resulting in weak ankles.

CAI is often caused by repetitive stress on the ankle, which leads to inflammation and damage of the ligaments and can lead to scar tissue forming within the ligaments. This can cause further problems if the ankle is used incorrectly post-injury.

Causes of Chronic Ankle Instability

As stated, repetitive sprains or strains are the main causes of CAI. Several other factors can contribute to CAI, including:

Overpronation (rolling inward): This occurs when your foot rolls inward too much as you step down on the ground.
Underpronation (rolling outward): This occurs when the foot rolls outward too much as you step on the ground.
Tight Achilles Tendon: A tight Achilles tendon can pull on the ligaments at the back of the ankle.
Poor Balance: Poor balance can result in the ankle being pulled inward or outward.
Flat Feet: Flat feet occur when there is not enough arch in the foot. This means that the heel bone does not sit properly on top of the ball of the foot.

Chronic Ankle Instability Symptoms

You should consult a physician for ankle instability concerns. The physician will check for instability on examination. The following symptoms may be an indication to see an expert:

Severe pain
Stiffness
Swelling
Tenderness around the ankle
Repeated ankle sprains
A sensation of your ankle giving out

If you have these symptoms, you may suffer from CAI. Schedule an appointment with your physician for an official diagnosis. Failure to do so can cause more ankle injuries.

Treating Ankle Instability

There are several ways to treat ankle instability. Your doctor will likely recommend one of these treatment options:

Rest: Resting your ankle is important because it allows the body to heal. If you do not rest your ankle, it can become stiffer and weaker.
Ice: Ice helps reduce swelling and pain.
Bracing: Braces keep the ankle stable while walking.
Surgery: Surgery can repair damages in the ankle that pulls the ligaments. Surgery may be recommended when nonsurgical interventions fail.