Common Ankle Injuries and How to Prevent Them

Ankle injuries are a common occurrence, affecting people of all ages and activity levels. 

In this blog, we’ll explore how the ankle is made up, the movements it’s responsible for, the most common types of ankle injuries and how to prevent them.

This blog was written by Phil, one of our Sports Massage and Exercise Rehabilitation Specialists. Phil has recently joined out clinic and is passionate about helping clients return to their sporting activities, offering personalised treatment programmes that ensure effective recovery and preventative care.

The ankle is responsible for many movements, including dorsiflexion (lifting the foot upward), plantarflexion (pointing the foot downward), inversion (turning the sole inward), and eversion (turning the sole outward). The ankle also contributes to circumduction (circular motion) and plays a key role in balance, walking, running, and adapting to uneven surfaces.

Components of the Ankle

The ankle is a complex joint that connects the foot to the lower leg. It is composed of several key components:

Bones

The ankle is composed of two primary joints. The first is the talocrural joint, which includes the tibia, fibula, and talus, and is responsible for movements such as plantarflexion and dorsiflexion. The second is the subtalar joint, located between the talus and calcaneus, which controls the inversion and eversion of the forefoot.

Cartilage 

This flexible tissue covers the ends of the bones, allowing them to move smoothly against each other. 

Ligaments

These are strong bands of connective tissue that hold the bones together and provide stability to the joint. The main ligaments include: 

• Medial Ligaments (Deltoid Ligament): located on the inner side of the ankle.
• Lateral Ligaments: located on the outer side of the ankle, consisting of the anterior talofibular, posterior talofibular, and calcaneofibular ligaments. 

These are often involved in classic ankle sprain injuries.

Tendons

These attach muscles to bones and help in the movement of the ankle and foot. The peroneal tendons are particularly important for ankle stability.

Muscles

The foot contains 29 muscles, which help the ankle in its movement and stability. These are divided into extrinsic and intrinsic muscles:

• 10 extrinsic muscles originate in the lower leg and control foot and toe movements.
• 19 intrinsic muscles are located within the foot and are responsible for fine motor control, balance, and arch support. 

The intrinsic muscles are further divided into dorsal muscles (2 muscles) and plantar muscles (17 muscles), which are arranged in four layers. These muscles work together to provide stability, movement, and adaptability on different surfaces.

Nerves and Blood Vessels

These provide sensation and blood supply to the ankle and foot which help with movements, stability and healing.

Common Ankle Injuries

Ankles can be a vulnerable joint due to its role in bearing weight, enabling movement, and adapting to different surfaces. The ankle is particularly vulnerable for active individuals because it endures constant impact, rapid directional changes, and repetitive stress. Below are the most common injuries.

Ankle Sprains

This is the most common ankle injury, occurring when the ligaments are stretched or torn due to a sudden twist or turn. Sprains can range from mild to severe, depending on the extent of the ligament damage.

Fractures

A fracture involves a break in one or more of the ankle bones. This can happen due to a high-impact injury or a severe twist.

Achilles Tendinitis

This is inflammation of the Achilles tendon, which connects the calf muscles to the heel bone. This condition is common among runners and can cause significant pain and stiffness.

Tendon Tears and Strains

Tendons can become strained or torn due to overuse or sudden trauma. The peroneal tendons are particularly susceptible to these injuries.

Osteoarthritis

This condition involves the wearing away of cartilage in the ankle joint, leading to pain, stiffness, and reduced mobility.

Preventing Ankle Injuries

It’s really important to look after your ankles and prevent injury. Preventing ankle injuries involves a combination of proper footwear, exercises, and awareness of your environment. Here are some tips to help you keep your ankles healthy:

Wear Proper Footwear

Choose shoes that provide good support and are appropriate for your activity. Avoid high heels and loose-fitting shoes that can increase the risk of twisting your ankle.

Strengthen Your Ankles

Regularly perform exercises that strengthen the muscles around your ankle, such as calf raises, resistance band dorsiflexion, single leg balances and ankle circles. These exercises work to improve strength, stability, and flexibility in the ankle, reducing the risk of injury.

Stretch Regularly

Maintain flexibility in your lower leg muscles, especially the calf muscles. Stretching can help prevent strains and improve your range of motion.

Balance Training

Incorporate balance exercises into your routine to improve your stability and prevent falls. Simple exercises like standing on one leg can be very effective. Closing your eyes or passing a ball around can increase the difficulty!

Be Mindful of Your Environment

Pay attention to uneven surfaces and avoid walking or running on them, if possible. Use caution when participating in sports or activities that involve quick changes in direction.

Warm Up Before Exercise

Always warm up before engaging in physical activity to prepare your muscles and joints for the demands of exercise, such as ankle circles and calf raises. Plyometric movements, such as jumps, hops and landing can also be effective.

All of our practitioners will be able to advise on strengthening, stretching and warming up!

How Health in Motion Can Support You 

Leaving an ankle injury untreated can lead to several serious complications. One of the most significant risks is the development of chronic ankle instability, where the ankle becomes prone to repeated sprains and injuries due to weakened ligaments. 

Any of our elite team of osteopaths, physiotherapists and sports rehabilitation/massage practitioners will be able to treat ankle injuries, advise you on how to best prevent injuries and provide you with mobility and strength routines that help you to reach your training goals.

Our elite training facilities also allow our practitioners to provide you with specific exercise and movement regimes that support you in your training and protect your ankles.  

By understanding the components of the ankle and taking proactive steps to prevent injuries, you can keep your ankles strong and healthy. Remember, if you do experience an ankle injury, it’s important to seek medical attention to ensure proper treatment and recovery!