That's just how I roll... My ankle

That's Just How I Roll... My Ankle

By Lauren Siddall

023/09/2021

Imagine this. It’s a crisp spring morning, the sun is out and you are taking a mellow stroll to the local cafe for coffee number two. You are just 20 feet from the cafe when WHAM! Out of nowhere, you roll your ankle. Maybe you’ve sprained it and feel immediate pain, or maybe you've gotten lucky and haven’t done any noticeable damage… Onwards to that flat white.

Whether you have sprained it or not, rolling an ankle is an indicator that there is an impairment limiting your ability to properly use the joint. Adding in specific exercises to target balance, strength, proprioception and mobility are so important to reduce the risk of future ankle instability and damage.

If you have sprained your ankle for the first time or the hundredth, the Physiotherapists at Physical Edge can determine why it is happening and what needs to be done to reduce the risk of it happening again.

In the meantime, here are several mild exercises designed to improve general ankle stability. If any of these are painful or uncomfortable, come have a chat with us about your ankle health!

Double Leg Heel Raise

Stand with both legs straight and at hip-width apart. Keep your legs straight as you rise up onto your toes, slowly control the movement back down to the starting position.

Calf Stretch

Stand facing a wall, a pole or other support. Place both hands on the wall at chest level. Put one foot behind you and keep that foot flat on the floor. Bend your other knee and lean in towards the wall, hold the stretch for about a minute. Repeat on the opposite side.