Don’t Let Ankle Instability Wobble you: How to Stay off the Sidelines
High impact sports come with consequences, often for the feet and ankles that hit the ground first. No sport makes this clearer than basketball, which features plenty of jumping and quick changes in direction that can leave you aching later on.
At Desert Podiatric Medical Specialists, we know firsthand that chronic ankle instability often starts with an untreated sprain or overuse injury. With that in mind, the blog below features some helpful tips and strategies for avoiding and managing any injuries that might take you out of the game.
Understanding the Issue: Chronic Ankle Instability (CAI)
CAI develops after a sprain when the ankle fails to fully heal, leaving it wobbly and prone to giving way again. This instability can lead to:
- Recurring sprains: These can be debilitating, both physically and mentally.
- Diminished athletic performance: Reduced agility and fear of re-injury can hinder your game.
- Osteoarthritis: Repeated sprains can damage cartilage, leading to long-term joint pain.
Fixing Overuse Injuries
If you’re experiencing CAI, don’t despair! A podiatrist can create a personalized recovery plan that may include:
- Physical Therapy: Certain exercises can strengthen the muscles supporting your ankle joint and improve balance.
- Bracing: Supportive braces can help stabilize your ankle during rehab and even prevent future sprains.
- Manual Therapy: Techniques like massage can improve proprioception (your body’s awareness of joint position) and reduce pain.
Stop Sprains Before They Start
Even better than fixing an injury is preventing it altogether. Here are some proactive tips:
- Balance and Strengthening Exercises: Regularly incorporating exercises that target your ankle and lower leg muscles is crucial.
- Proper Footwear: Invest in court shoes that offer good ankle support and stability.
- Warming Up and Cooling Down: Never underestimate the power of a good pre-game warm-up and post-game cool-down routine.
If you’re looking for further information concerning all things ankle, make sure you come see the expert team at Desert Podiatric Medical Specialists! With locations in Tucson, Oro Valley, and Green Valley areas of Pima County, Arizona, Bradley A. Whitaker, D.P.M., FACFAS, Peter C. Merrill, D.P.M., AACFAS, and Zeno Pfau, D.P.M. are dedicated to all aspects of foot health. Give us a call at (520) 575-0800 or contact us online!
