KNOW YOUR INJURY:
Chronic Ankle Instability and Recurring/Acute Inversion Sprains
KNOW YOUR INJURY:
Chronic Ankle Instability and Recurring/Acute Inversion Sprains
What is Chronic Ankle Instability?
Ankle sprains are one of the most common injuries, affecting both active and in-active people alike. The majority of ankle sprains are caused by twisting or rolling your foot in a downward and inward motion, causing the stabilizing ligaments on the top and outside of your foot and ankle to stretch.
As athletes, we tend to ignore the severity of this common injury, considering it to be “just a sprain”. Unfortunately, when we don’t take ankle sprains seriously, we increase our risk of re-injury. Over time, this can result in recurring ankle sprains and chronic instability, making you more susceptible to injury and secondary compensations throughout the lower limb.
Ever heard someone say ‘’I have weak ankles’’?
This can be true, but that doesn’t mean that there is nothing you can do to change that!
By following the correct rehabilitative protocol which focusses on ankle and foot mobility, strength and proprioceptive function, one can prevent recurring ankle sprains and even improve your overall performance.
What causes Recurring Ankle Sprains?
Anyone can twist/roll their ankles. You could be an Olympic triathlete racing in top form or a sedentary workaholic stepping off the curb with your morning cup of coffee.
There are many factors that come in to play, ranging from bad luck to genetics, but that does not mean you can’t decrease your chances with a few simple exercises!
Whether you have genetically loose ankles, or you are just clumsy, if you sprain your ankle it is important that you follow the correct recovery protocol and focus on proprioceptive stability as well as strength.
Failure to do so would result in secondary compensations throughout the lower limb and a high chance of recurrence. This becomes very challenging to treat and requires a management protocol that focuses not only on the area of pain but on the entire lower kinematic chain as a biomechanical unit.
The common anecdote of a car's wheel alignment applies well in this case. The 'imbalanced' wheel takes extra strain with use and eventually will wear out faster than the others. You can replace the wheel, but unless you fix the cause of the problem, the new wheel is still going to wear out. Over time, other parts of the car begin to compensate and take strain and eventually you are left with a complicated syndrome that requires a holistic recovery approach, focusing on all the full kinematic chain from the hip to the foot.
3 STEP DIAGNOSIS
We've put together a 3 Step Self-Examination Quiz to help you figure out if you might have have Chronic Ankle Instability.
What are the risk factors for Chronic Ankle Instability?
The main risk factor for developing chronic ankle instability is a history of a previous, acute ankle sprain. While anybody is at risk for spraining their ankle, there are certain factors that can increase your likelihood of sustaining this injury:
- Active lifestyle: ankle sprains are a common sports injury that often affects athletes or individuals who lead an active lifestyle. In particular, activities that require jumping or twisting of the foot increase your risk of spraining your ankle.
- Walking or running on uneven surfaces.
- Footwear lacking proper support: if your shoes don’t fit properly or don’t have adequate support for the activities you’re doing, you can increase your risk of spraining your ankle.
- Prior sprains: if you’ve previously sprained your ankle, you’re more likely to sprain it again.
How do I prevent Recurring Ankle Sprains and Chronic Instability?
Focusing on the full kinematic chain through consistent, controlled eccentric exercises are your best defense!
The ZlaantBoard and Circuit (included in the box) follows a dynamic, yet simple, daily exercise routine that incorporates these findings, focussing on quality of movement as well as strength and mobility, through a range of proprioceptive exercises that target the lower kinematic chain.
By incorporating the ZlaantBoard into your daily warm up routine, we will help you to recover, prevent, perform and GET BACK OUT THERE!
If you believe you’re suffering from Chronic Ankle Instability or an acute sprain but have not yet received a formal diagnosis, we advise that you visit your chiropractor or healthcare practitioner to confirm your condition and rule out any more serious conditions that may be contributing to your symptoms.
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What is Chronic Ankle Instability?
Ankle sprains are one of the most common injuries, affecting both active and in-active people alike. The majority of ankle sprains are caused by twisting or rolling your foot in a downward and inward motion, causing the stabilizing ligaments on the top and outside of your foot and ankle to stretch.
As athletes, we tend to ignore the severity of this common injury, considering it to be “just a sprain”. Unfortunately, when we don’t take ankle sprains seriously, we increase our risk of re-injury. Over time, this can result in recurring ankle sprains and chronic instability, making you more susceptible to injury and secondary compensations throughout the lower limb.
Ever heard someone say ‘’I have weak ankles’’?
This can be true, but that doesn’t mean that there is nothing you can do to change that!
By following the correct rehabilitative protocol which focusses on ankle and foot mobility, strength and proprioceptive function, one can prevent recurring ankle sprains and even improve your overall performance.
What is Chronic Ankle Instability?
Ankle sprains are one of the most common injuries, affecting both active and in-active people alike. The majority of ankle sprains are caused by twisting or rolling your foot in a downward and inward motion, causing the stabilizing ligaments on the top and outside of your foot and ankle to stretch.
As athletes, we tend to ignore the severity of this common injury, considering it to be “just a sprain”. Unfortunately, when we don’t take ankle sprains seriously, we increase our risk of re-injury. Over time, this can result in recurring ankle sprains and chronic instability, making you more susceptible to injury and secondary compensations throughout the lower limb.
Ever heard someone say ‘’I have weak ankles’’?
This can be true, but that doesn’t mean that there is nothing you can do to change that!
By following the correct rehabilitative protocol which focusses on ankle and foot mobility, strength and proprioceptive function, one can prevent recurring ankle sprains and even improve your overall performance.
What causes Recurring Ankle Sprains?
Anyone can twist/roll their ankles. You could be an Olympic triathlete racing in top form or a sedentary workaholic stepping off the curb with your morning cup of coffee.
There are many factors that come in to play, ranging from bad luck to genetics, but that does not mean you can’t decrease your chances with a few simple exercises!
Whether you have genetically loose ankles, or you are just clumsy, if you sprain your ankle it is important that you follow the correct recovery protocol and focus on proprioceptive stability as well as strength.
Failure to do so would result in secondary compensations throughout the lower limb and a high chance of recurrence. This becomes very challenging to treat and requires a management protocol that focuses not only on the area of pain but on the entire lower kinematic chain as a biomechanical unit.
The common anecdote of a car's wheel alignment applies well in this case. The 'imbalanced' wheel takes extra strain with use and eventually will wear out faster than the others. You can replace the wheel, but unless you fix the cause of the problem, the new wheel is still going to wear out. Over time, other parts of the car begin to compensate and take strain and eventually you are left with a complicated syndrome that requires a holistic recovery approach, focusing on all the full kinematic chain from the hip to the foot.
What causes Recurring Ankle Sprains?
Anyone can twist/roll their ankles. You could be an Olympic triathlete racing in top form or a sedentary workaholic stepping off the curb with your morning cup of coffee.
There are many factors that come in to play, ranging from bad luck to genetics, but that does not mean you can’t decrease your chances with a few simple exercises!
Whether you have genetically loose ankles, or you are just clumsy, if you sprain your ankle it is important that you follow the correct recovery protocol and focus on proprioceptive stability as well as strength.
Failure to do so would result in secondary compensations throughout the lower limb and a high chance of recurrence. This becomes very challenging to treat and requires a management protocol that focuses not only on the area of pain but on the entire lower kinematic chain as a biomechanical unit.
The common anecdote of a car's wheel alignment applies well in this case. The 'imbalanced' wheel takes extra strain with use and eventually will wear out faster than the others. You can replace the wheel, but unless you fix the cause of the problem, the new wheel is still going to wear out. Over time, other parts of the car begin to compensate and take strain and eventually you are left with a complicated syndrome that requires a holistic recovery approach, focusing on all the full kinematic chain from the hip to the foot.
3 STEP DIAGNOSIS
We've put together a 3 Step Self-Examination Quiz to help you figure out if you might have Chronic Ankle Instability.
3 STEP DIAGNOSIS
We've put together a 3 Step Self-Examination Quiz to help you figure out if you might have Chronic Ankle Instability.
What are the risk factors for Chronic Ankle Instability?
The main risk factor for developing chronic ankle instability is a history of a previous, acute ankle sprain. While anybody is at risk for spraining their ankle, there are certain factors that can increase your likelihood of sustaining this injury:
Active lifestyle: ankle sprains are a common sports injury that often affect athletes or individuals who lead an active lifestyle. In particular, activities that require jumping or twisting of the foot increase your risk of spraining your ankle.
Walking or running on uneven surfaces.
Footwear lacking proper support: if your shoes don’t fit properly or don’t have adequate support for the activities you’re doing, you can increase your risk of spraining your ankle.
Prior sprains: if you’ve previously sprained your ankle, you’re more likely to sprain it again.
What are the risk factors for Chronic Ankle Instability?
The main factor for risk developing chronic ankle instability is a history of a previous, acute ankle sprain. While anybody is at risk for spraining their ankle, there are certain factors that can increase your likelihood of sustaining this injury:
- Active lifestyle: ankle sprains are a common sports injury that often affects athletes or individuals who lead an active lifestyle. In particular, activities that require jumping or twisting of the foot increase your risk of spraining your ankle.
- Walking or running on uneven surfaces.
- Footwear lacking proper support: if your shoes don’t fit properly or don’t have adequate support for the activities you’re doing, you can increase your risk of spraining your ankle.
- Prior sprains: if you’ve previously sprained your ankle, you’re more likely to sprain it again.
How do I prevent Recurring Ankle Sprains?
Focusing on the full kinematic chain through consistent, controlled eccentric exercises is your best defense!
The ZlaantBoard and Circuit (included in the box) follows a dynamic, yet simple, daily exercise routine that incorporates these findings, focussing on quality of movement as well as strength and mobility, through a range of proprioceptive exercises that target the lower kinematic chain.
By incorporating the ZlaantBoard into your daily warm up routine, we will help you to recover, prevent, perform and GET BACK OUT THERE!
How do I prevent Chronic Instability and Recurring Sprains?
Focusing on the full kinematic chain through consistent, controlled eccentric exercises is your best defense!
The ZlaantBoard and Circuit (included in the box) follows a dynamic, yet simple, daily exercise routine that incorporates these findings, focussing on quality of movement as well as strength and mobility, through a range of proprioceptive exercises that target the lower kinematic chain.
By incorporating the ZlaantBoard into your daily warm up routine, we will help you to recover, prevent, perform and GET BACK OUT THERE!
If you believe you’re suffering from a Chronic Ankle Instability but have not yet received a formal diagnosis, we advise that you visit your chiropractor or healthcare practitioner to confirm your condition and rule out any more serious conditions that may be contributing to your symptoms.
If you believe you’re suffering from Chronic Ankle Instability or an acute sprain but have not yet received a formal diagnosis, we advise that you visit your chiropractor or healthcare practitioner to confirm your condition and rule out any more serious conditions that may be contributing to your symptoms.