April 17, 2020
If you have chronically sore ankles and feet, frequently get ankle sprains, or if your ankles twist outward when you walk, it could be due to weak ankles. As a result of this condition, you may feel a variety of symptoms, such as frequent ankle injuries, loss of balance, pain in the feet and ankles, and difficulty keeping your ankles straight when you stand or walk – particularly when wearing heels.
Causes
There are many causes of weak ankles. While some people are born with weak ankles, this isn’t the only cause. One of the most common causes is injuries that damage components in your lower legs, ankles, or feet. Examples include sprains, strains, fractures, and dislocations.
Another issue that causes weak ankles is chronic ankle instability, which develops after trauma to the ankle. There are also some health conditions that can cause the ankles to get weak. Diabetes and osteoarthritis are the most common ones. Finally, wearing incorrect footwear, such as unsupportive shoes or high heels, is another cause. Wearing incorrect footwear can have a lot of repercussions, including foot deformities, such as claw toe, and pain and weakness in the feet and ankles.
If you have weak ankles, there’s a lot you can do to improve the condition and reduce potential symptoms. Here are some tips:
One of the best things you can do if you have weak ankles is to make efforts to strengthen your feet and legs, so that your ankles are cushioned on both sides. There are many exercises and stretches you can do from the comfort of your home with little to no exercise equipment for this issue. These exercises can improve strength, flexibility, and mobility in the muscles, tendons, and ligaments in your lower legs and feet. Talk to an orthopedic physician or physical therapist about specific exercises and stretches you should do today.
Wear The Right Shoes, Use Custom Orthotics
Another important thing to do if you have weak ankles is to wear the right footwear, including orthotics. The correct footwear offers extra support to your feet and ankles, cushioning the shock they receive from daily walking and running. Custom orthotics can also help provide more stability to the ankles because they are created specifically for your feet.
See a Podiatrist
Finally, if you suspect you have weak ankles, see a podiatrist on a regular basis. Podiatrists are experts when it comes to the health of your feet and ankles. If you’re experiencing any symptoms, see a podiatrist for a quick diagnosis and treatment.
Weak Ankles and Ankle Injury Treatment in South Texas
Having an experienced and reliable podiatrist can help you keep your feet and ankles healthy for life. The experts at The Podiatry Group of South Texas treat all types of foot and ankle issues – from the simplest to the most complex.
To schedule a consultation, call the clinic nearest you or submit an appointment request now. Our staff looks forward to serving you in our San Antonio, Boerne, Hondo, Floresville, Kenedy, Uvalde, or Live Oak location.
FAQs
Here at Cincinnati Foot & Ankle Care, our experienced podiatrists can rehabilitate weak areas and treat injuries that affect the foot and ankle. We have simple therapeutic methods as well as minimally invasive pain-relief treatments, all the way to foot surgery if necessary.
What is the best support for weak ankles? ›
For acute injuries, a walking boot, followed by a rigid ankle brace is advised. Eventually moving to semi-rigid ankle support. For ankle sprain prevention, the Aryse stability ankle system is a great option.
Does walking help weak ankles? ›
Combined Heel-Toe Walk
Take steps forward starting on your heel, rolling your foot forward, and lifting up onto your toes with each step. This helps to build the muscle that support the ankle and helps improve stability.
What are weak ankles a symptom of? ›
Examples include sprains, strains, fractures, and dislocations. Another issue that causes weak ankles is chronic ankle instability, which develops after trauma to the ankle. There are also some health conditions that can cause the ankles to get weak. Diabetes and osteoarthritis are the most common ones.
How to deal with weak ankles? ›
Ankle Instability: Tips for Strengthening Weak Ankles
- Balance. Muscle balance plays a major role in long-term health. ...
- Stretching. Active, daily stretching is the best way to deal with ankle pain. ...
- Bands. Flexi-bands are a staple in exercise programs and physical therapy location. ...
- Modified Cardio. ...
- Alternate Resting.
Lateral ankle ligament reconstruction is a surgery to tighten and firm up one or more ankle ligaments on the outside of your ankle. It's also known as the Brostrom procedure. It's most often done as an outpatient surgery, so you can go home the same day.
How can I make my ankles strong again? ›
Nagler Foot Center often recommends that patients do three of the following exercises a few days each week.
- Toe pick-ups/curls. Place several small objects, like marbles or Monopoly pieces, on the floor in front of you. ...
- Bent-knee wall stretch. ...
- Negative calf raises. ...
- Towel tug. ...
- Ankle pump up and down. ...
- Foot roll.
Compression socks provide that added support and stability to the ankle and can help in recovery. They can also provide a gentle compression around the arch of the foot, offering additional reinforcement.
What can I wear for weak ankles? ›
Motion Control: Shoes that offer motion control or extra stability features, like Brooks' Adrenaline GTS 22, help to decrease the amount of excessive movement through the foot and ankle—making them a good choice for those with weak ankles.
How long does it take to strengthen weak ankles? ›
A progressive 6-week strength-training protocol using rubber exercise tubing produced improvements in both strength and joint position sense in the ankle. These findings suggest that strength training without an emphasis on proprioception may be beneficial to improve both strength and proprioception deficits.
If you are an avid runner, cycling is an easy way to use different muscles in your legs. Cycling can help increase your ankle's range of motion and can easily be done at your own pace. By getting your heart rate up, cycling is also a form of cardio you can do without risking additional injury to a healing ankle.
Do orthotics help weak ankles? ›
The use of custom orthotic shoe inserts and devices can provide more support and treat abnormalities in foot structure that cause many foot and ankle problems. The improved spinal alignment also helps treat knee, back and hip issues.
What are two danger signs for ankle ligament instability? ›
Chronic Swelling: Ongoing swelling and tenderness around the ankle joint are common symptoms of instability, as inflammation can persist due to repeated injuries. Pain: Pain is a frequent symptom, particularly after an episode of giving way or a new ankle injury.
Do ankles get weaker with age? ›
Stability, ankle plantarflexor strength, and eversion range of motion is declined with aging. In addition, strength of ankle plantarflexor and eversion range of motion is significantly correlated with balance stability.
Do arch supports help weak ankles? ›
One of the best ways to manage ankle pain conservatively is to use arch supports. Custom arch support orthotics are available at our Commack podiatry office to help reduce ankle pain. These orthotics help return your feet to proper alignment and prevent ankle issues.
What is the most common problem treated by podiatrist? ›
Common problems that podiatrists treat include bunions, heel pain, ingrown toenails, and athlete's foot. Treatment methods used by podiatrists can vary depending on the specific condition but often include things like orthotic devices, braces, or surgery.
Can a podiatrist treat poor circulation in feet? ›
If you have reduced circulation, you may experience numbness, tingling, pain, or muscle cramps in the legs and feet. A podiatrist can help identify and manage circulation issues that affect the feet.
