Ankle instability

What is chronic ankle instability?

Author: Jade Anderson   |   Date: 21st June 2021

Ankle instability usually stems from an ankle sprain that has not correctly healed or been rehabilitated properly. This causes the ligaments to stretch or tear and your ability to balance on the ankle is affected. The lateral ligaments stop the ankle from rolling and sliding forward. If you have sprained your ankle and have not performed the correct exercises following this, the ankle can feel wobbly and unreliable, and may eventually cause repeated patterns of “giving way” (Sprains)


What does ankle instability feel like?

Symptoms of ankle instability would be turning off the ankle (Giving way). Swelling and persistent discomfort causing pain and tenderness. The ankle will feel unstable and wobbly, Particularly on uneven surfaces with possible pain on the outside of the ankle.


What exercises will help with ankle instability?

There are various exercises to help strengthen the ankle and improve balance and range of motion. By retraining your muscles without surgery you can re-strengthen the muscles that control the ankle joint. 


  • Standing calf raises
  • Theraband ankle gas pedals
  • Ankle Stretches
  • Single leg ankle balances
  • Lunges – Reverse and lateral lunges
  • Squats
  • Single legs hops


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