Weak Ankles: Causes, Treatment, Strengthening Exercises

There are lucky people in the world who don’t know what ankle injuries are. And some people repeatedly experience fractures in this area. Are they just unlucky? Or maybe they have weak ankles? What causes this condition and how to cope with it? Let’s talk with an expert!

How Ankles Work and How They Get Injured

The ankles are bony protrusions that stand out clearly at the ankle joint. The lateral malleolus is located on its outer surface, and the medial ankle is located on the inner surface. The lateral is the bony process of the fibula, and the medial is the process of the tibia. Together with the talus bone of the foot, the ankle joint forms the ankle joint.

As part of the ankle, the ankles provide dorsal and plantar extension and flexion of the foot, fixing it in a given position during static and dynamic loads. Simply put, thanks to these bony protrusions, we take steps or stand, supporting the body in a certain posture. In this case, the ankle joint, together with the structures of the foot, provides shock absorption and during movement reduces the load on the entire musculoskeletal system.

When ankles are injured, musculoskeletal function is impaired. Even if one of them is fractured, full functioning of the joint is impossible.

Why does this happen and what should be done to strengthen and protect the ankle?

Why Do We Have Weak Ankles?

An ankle fracture occurs when the external force on the joint exceeds the strength of its bones.

Injury is possible under one of the following conditions or a combination of them.

The first condition: a traumatic impact of great force – a direct blow, landing on the foot from a great height or turning it in, usually with the plantar surface inward.

Second condition: weak ankles. The strength of the ankles, like the entire human skeleton, is formed by many organic and mineral compounds, and, first of all, calcium. This mineral is a kind of cement for bone tissue. One of the manifestations of calcium deficiency is osteoporosis, a decrease in bone density and strength.

If there is little calcium in the body, weak ankles will break even with little external force. 

First of all, it’s age. Over the years, the body absorbs calcium less well. Therefore, in older people, bones tend to be fragile, and fractures are not uncommon.

Osteoporosis is not just for the elderly. Experts note that recently it appears significantly to younger people. Changes in the structure of bone tissue are often found in young people and even in children and adolescents. The reason is the low quality of modern food products. The calcium and other nutrients in today’s food do not meet the body’s needs. Moreover, some artificial food additives in processed foods and soft carbonated drinks leach even the calcium that they contain from the bones.

In women, hormonal imbalances occur due to gynecological diseases. Calcium deficiency occurs during pregnancy, when the expectant mother provides the child with calcium to build the skeleton. As a result, calcium deficiency will have an impact long after the baby is born

Another factor that predisposes to weak ankles is obesity. The higher the body weight, the greater the mechanical pressure on the ankle and feet, and, accordingly, the greater the risk of fractures.

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How to Strengthen and Protect Your Ankles

First of all, you need to influence the cause, the pathological condition that led to changes in bone tissue. You need good nutrition and treatment of chronic diseases.

To strengthen the muscular-ligamentous system, massage and physiotherapeutic procedures are performed. With the help of some exercises you can strengthen the muscles of the lower leg and foot, increase the elasticity and strength of the ligamentous apparatus.

An effective way to keep your feet healthy is to wear shoes with full-contact orthoses, such as orthotics. You must make an appointment with an orthopedic doctor or podiatrist, undergo an examination and receive an appointment. Upon contact with the foot, the polymer material of the workpiece completely takes the shape of the sole of the foot and the entire surface is in contact with it. By reducing the load on the foot, orthopedic insoles make movement easier and reduce the risk of ankle injuries.

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