Weak Ankles

The ankle joint is complex, comprising multiple structures working together to allow you to walk and navigate uneven ground that you might encounter in your daily life. The ankle joints experience a fair amount of wear and tear throughout daily activities and especially, in those who engage in exercise activities with running, jumping, or changing direction quickly. Weakened structures around the ankle joint can lead to instability; affecting balance and may lead you to be prone to ankle injuries, like sprains.

By doing ankle strengthening exercises, exercises of the lower leg and feet, and the use of supportive orthotics, your ankle stability can be improved. This will in turn improve your overall mobility and lessen the risk of further injury. 

Causes of Weak Ankles

Previous injury to the structures comprising the ankle complex can lead to instability in the ankle. Injuries to the bones, ligaments, tendons, or muscles surrounding the joint lead to pain rising acutely in the area. Determining damage to structures through assessment and limiting the occurrence in the future using supportive bracing or orthotics, can prevent the onset of chronic instability in the future.

Repetitive ankle strains (although minor in some cases) lead to laxity of the ligaments and thus making the ankle prone to further injury in the future. Fractures of the bones making up the ankle complex, including the bones of the lower leg, disrupt the stabilizing structures of the ankle, causing the joint to be potentially unstable or prone to injury without the correct management strategy. Although relatively uncommon, ankle dislocations can occur as a result of high forces suddenly being applied to the area. Due to the strength of the ankle joints, dislocations usually occur alongside a fracture in the surrounding area. 

Conditions affecting the feet, such as flat feet, lead to biomechanical misalignment in the ankle joint and subsequently the lower leg, placing strain on the ankle joint itself. Pain associated with wear and tear can arise as a result. Connective tissue disorders, such as Ehlers-Danlos Syndrome, cause ligament laxity and as a result can lead to ankle instability. Ligament laxity can also occur as a result of pregnancy and weight gain. Bracing or orthotics can prevent the onset of chronic instability in the future. For further reading, take a look at our posts on Why Your Ankle Hurts and Why You Might Be Experiencing Sudden Ankle Pain Without Injury.

Symptoms of Weak Ankles

• Pain or discomfort felt around or in the ankle joint.
• Feeling of instability when placing weight onto the ankle.
• Uncontrolled outward roll of the ankle joint.
• Frequent ankle sprains or strains.
• Lack of control of the ankle joint.

Treatment Options for Weak Ankles

Determining the type of injury and the severity thereof, as well as determining the affected structures helps develop a safe management strategy. Ice, rest, and supportive braces are used in the acute or initial phase after an ankle injury. This allows time for the inflammation to subside and for the initial healing process to begin. Reducing weight placed through the ankle is further helpful in allowing time for the structures to heal. 

Once you are through the initial healing phase, inflammation and pain should have subsided to a manageable level for you to start exercises and rehabilitation for your ankle. The goal of rehabilitation is to restore mobility and strengthen the muscles around the joint, alongside future injury prevention strategies. 

Exercising is a vital tool in strengthening the structure supporting the joints and improving mobility. Below are some exercises you can do to strengthen your ankles and prevent subsequent injuries in the future. 

1. Heel raises Stand with your feet shoulder-width apart, raise into the forefoot, and toes with both feet while engaging the calf muscles. Repeat 10 times, and do three sets. You can progress to single-leg heel raises as you gain strength.
2. Single-leg standing exercises Standing with your feet shoulder-width, using a stable surface as support. Raise your heel, going up onto the toes. Then remove the weight of one foot and slowly lower your heel down to the floor. Repeat 10 times per leg. This exercise can be done entirely on one foot once you acquire enough strength and stability in the ankle.
3. Resistance band exercises While sitting with the legs outstretched, place a resistance band around your foot perpendicular to your leg and attach it to a sturdy surface. A loop in the resistance band may be required to secure it around your foot. Take up the slack in the resistance band and slowly move your foot in the opposite direction, against the direction of the resistance band. Aim to keep the movement slow and controlled. Repeat 10 times, then apply the resistance band to the other side of the foot and restart the movement. Completing the exercise on both feet is important.
4. Squat jumps Start standing with the feet shoulder-width apart. Slowly lower into a squat position before engaging the glute, quad, and calf muscles; and jumping straight up into the air. Land gently using the calf muscles and adequate knee bend to reduce shock placed through the ankles. Based on your activity level, start with several jump squats that are comfortable for you. If this exercise produces pain in the ankle, halt the exercise until the ankle pain subsides.

Can You Use Inserts for Weak Ankles?

Orthotics can provide a great deal of support for the ankles and lower legs through various forms of exercise. Orthotics work to prevent abnormal movements of the ankle as weight is placed onto the foot throughout the gait cycle, thus playing a role in preventing unwanted ankle sprains or strains. The shock characteristics of orthotics reduce the load placed through the ankles and feet throughout running or jumping activities. Reducing pressure areas should prevent pain or other conditions from arising in the foot. 

When to See a Doctor for Weak Ankles

You should consult with a medical professional if you experience the following symptoms: 

• Pain is too severe to perform daily activities.
• Any obvious displacement of bone in the lower leg or foot.
• Pain over the inner and outer ankle bone (medial and lateral malleolus).
• Inability to bear weight effectively on the ankle several days after the injury.
• Severe bruising and swelling present.