By Physiotherapist, Vanessa Boon

Why do I keep hurting my ankles?

Poor balance = Increased risk of recurrent ankle sprains

Why?

When you injure the ligaments in your ankle, your proprioceptive ability is impaired/reduced. Proprioception refers to the awareness of your body part in space.  The most common symptom of impaired/reduced proprioception is poor balance. This is why you may feel unstable after an ankle sprain.

The best types of exercises to do post ankle sprain or to prevent an ankle sprain are balance or proprioceptive exercises. Most fitness programs tend to focus more on strength and cardiovascular training leaving out balance. Here are some exercises to incorporate into your training routine to minimise risk of ankle injuries!

What can I do? – 5 exercises

For these exercises (not including the 5:5:10) you have the option of doing them on a folded towel, a cushion, a balance disc, or a Bosu ball. This depends on what you have access to and the difficulty factor (doing the exercise on a folded towel is much easier than the Bosu ball).

An unstable surface, such as a towel or cushion, teaches your body to react to unpredictable movements, retraining your balance and proprioception. The goal is for your body to react to these unpredictable movements subconsciously, decreasing the feeling of instability.

1. Stand feet together
   – 5 x 30 seconds
   – Start with eyes open, when it gets too easy progress exercise by closing your eyes
2. Single leg stance
   – 5 x 30 seconds
   – Start with eyes open, when it gets too easy, progress exercise by closing your eyes
3. Squat
   – 3 x 15 repetitions
   – Start with holding onto something for support, progress exercise by doing it unsupported
4. Mini single leg squat
   – 3 x 15 repetitions
   – Start with holding onto something for support, progress exercise by doing it unsupported
5. 5:5:10
   – This exercise requires a power band and something stable to anchor it onto
   – 5 minutes, 5 days a week, for 10 weeks

 

Something to remember

When you’re prescribed antibiotics, you finish the whole course even if your symptoms have improved. Physiotherapy is much the same. Just because your pain is gone – doesn’t mean the issue is resolved and won’t come back!

Head over to our Instagram page for some videos on acute ankle sprain exercises. If you have any questions, please don’t hesitate to send me an email at vanessa@bosic.com.au. Otherwise, you can also contact our admin team at 8599 9811.

*Please keep in mind, these are general guidelines for the majority of our patients but it is important to consult with your doctor or physiotherapist first and make sure you have a plan tailored specifically for you.

 

By Physiotherapist, Vanessa Boon

TOP 3 GLUTEUS MEDIUS EXERCISES

 

CLAMSHELLS

This exercise, if done properly, targets your glute med and focuses on the activation of the muscle. 

 

 

How to:

1. Lay on your side with your legs stacked and your hips and knees bent 45 degrees.
2. Rest your head on your arm and your other palm on the floor in front of your chest while lightly pressing your heels together. 
3. Keeping the light pressure in heels, lift the top knee while keeping your core engaged. 
4. Repeat this movement for 15-20 repetitions really focusing on the activation in your glutes. 

 

CRAB WALKS

This exercise targets your glute med in weight bearing, lower limbs as well as your core! This is one of my favourite exercises. 

 

 

How to: 

1. Place your loop band around your mid foot to start. 
2. Stand with feet shoulder width apart, hips, knees and ankle in one line (keeping this line throughout the movement). 
3. Hinge at your hips and sit your bum back until you feel a mid – strong contraction. 
4. Step one foot out to the side and step the other in the same direction while keeping tension in the band. 
5. Keep alternating steps side to side, repeat this 15-20 repetitions per side. 

 

FIRE HYDRANTS

This exercise focuses on the concentric and eccentric control of your glute med, core and shoulders. This is one exercise that pretty much targets your entire body and works both glute meds at the same time. 

 

 

How to:

1. Start in a 4 point kneeling position with hands under shoulders and knees under hips, core engaged. Your knees should be at a 90 degree angle. 
2. While keeping your hips stable, squeeze your glutes and raise one knee out to the side aiming to get it parallel to the ground. 
3. Making sure you are not leaning away from the lifted leg, keep your core engaged.
4. Repeat and aim to do 15-20 repetitions on each side. 

 

Your glute med is one of 3 gluteal muscles. It is one of the main hip stabiliser muscles especially during single leg stance (e.g walking, running). This is a very important muscle to keep strong whether you play sports or not. Here is a video demonstration for how to do these 3 exercises.

 

 

For more information or if you would like a personalised program give us a call at 8599 9811 or book in here.