Ankle strain - why it is so hard to shake and some top tips to help!

This common problem indicates of chronic cycle of strain, with intervals of rest increasing strain and greater stiffness.   Ligaments supporting the joint are most vulnerable when the local muscles tighten.  Shortened muscles are weaker than healthy muscles.

The foot arch becomes twisted and then rigid whilst muscles in foreleg and calf brace the ankle.

The muscle imbalance and pain cause and distort the ‘gait’.

In my practice we suggest mild ankle support and ‘shock absorbing gel cushion insoles’ at the early stages of ankle injury – in all ‘work shoes or boots’ to support the foot arches and prevent the ankle rolling even when standing or walking

We use ‘Functional Active Release’ to release contracted muscle above the ankle and suggest the application of HEAT (microwave heat packs are best) to the calf and shin –

to help muscle and blood flow and enhance support and control of ankle function.

Any localised areas of swelling of the ankle ‘collateral’ ligaments requires ice – for short 5 minute bursts as longer will freeze the area and actually reduce drainage and healing!

Strength training and muscle balance exercises can then begin.

Typically gentle body weight lunges, wobble board training and swimming – using specialised foot kicks can make all the difference  -  if carefully managed.

Remember:  The key is not to overstrain protective or shortened muscle during resting.  It is easily been re-traumatised.

We use a specialised ‘SQUAT’ Analysis to test symmetry, stability and fatigue of the lower limb,  -  so we can give a firm idea when you are ready to run again without constant fear of re-injury.

Using the ‘Squat’ daily helps you monitor any remedial action needed at the EARLIEST stage.

Remember our ‘steps’ to recovery

·         Gentle support and Ankle brace insoles in ALL shoes

·         Release and heat muscles of the foreleg daily

·         Strengthen and rebalance

·         Return to Sport – monitoring progress using the “Squat”

Robin Lansman D.O.  Osteopath :

established “Body Back-Up Osteopathy & Sports Injury Clinics” in 1988.  

He runs workshops for healthcare professionals at under-graduate and post-graduate in Londonacross the UK and Europe. He practices in London (Maida Vale) and in Berkshire (Maidenhead).