How Important Is Ankle Rehab?

Ankle rehab is something that is often overlooked. This is especially true with ankle sprains. So many times an ankle sprain is seen as a minor injury, not needing any type of rehabilitation. Just ice and rest, and it will be better in a few weeks. That is exactly what leads to chronic problems and repeat ankle sprains.



Whether you have had an ankle sprain, ankle surgery, or any other type of ankle injury, you need to have some type of ankle rehab. It may be something you can do at home, or you may want to visit a clinic and work with an athletic trainer or physical therapist.

Below are the major things that any ankle exercise program should focus on. If you are currently rehabbing an ankle injury, make sure that your program covers all of these areas.

Improving Range of Motion

Depending on the severity of your injury, you may have some range of motion loss. This is usually caused by swelling, pain, or muscle weakness. By addressing these factors, your range of motion should improve.

There are a few exercises that you can do to work on your range of motion. They start with simple active range of motion exercises to tolerance, like pointing your toes, and then pulling them towards you, turning your foot in and out, and making circles or spelling out the alphabet. Calf stretching is another way to improve ankle range of motion.
 
Make sure that your ankle rehab program involves some type of range of motion activity, especially in the early stages after injury.

Improving Strength

Strength of the ankle muscles is important to help provide stability. The ankle ligaments work primarily to provide feedback to the muscles, telling them when to contract and relax. Weak muscles are unable to perform their job of stabilizing the ankle, and this can lead to future sprains, or chronic pain.

The most important muscles to strengthen are the peroneals. They are the major stabilizers of the ankle.

Other important muscles include the anterior and posterior tibialis, the gastroc and soleus.

The most common ankle exercises to improve strength are theraband exercises, as well as closed chain activities like lunges, step ups, and heel raises.

Make sure that your ankle rehab program involves strengthening of all of the ankle muscles, paying special attention to the peroneals and posterior tibialis. Don't forget weight bearing exercises like lunges and heel raises.

Improving Balance

Balance is very important during sports activities. The ankle is the keystone of the lower extremity when it comes to balance. It all begins at the ankle, and its ability to remain in a stable position for the rest of the body to stand upon.

Balance is made up of proprioception, visual cues, and body awareness. The best way to improve balance is to practice balancing. Improving balance leads to improved proprioception, and improved function. This is the most commonly overlooked component of ankle rehab, especially if you are doing your own treatment at home.

Simple single leg balancing is a great ankle exercise to start with. Then you can progress to more challenging exercises like balancing on unstable surfaces or adding movements.

Your ankle program must have some type of balance component in order to be successful.

Summary

All good ankle rehab programs focus on improving range of motion, strength, and balance. There are a lot of different exercises that can help to achieve these goals. Whether you are doing your own rehab at home, or working to treat your injury in a clinic, make sure your program addresses each of these areas.

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