Why Does Your Ankle Twist Very Often?

The ankle twists frequently, especially in sprains, due to its anatomical structure, functional demands, and external forces. Let me clinically explain this:

The ankle comprises of tibia, fibula, and talus. It primarily allows ankle dorsiflexion and plantarflexion with a very limited amount of inversion and eversion.

The lateral side of the ankle, where the anterior talofibular ligament (ATFL) is located, is particularly vulnerable to twisting injuries due to the relative weakness of the lateral ligament complex. In contrast, the medial side of the ankle is supported by the much stronger deltoid ligament, making inversion injuries more common than eversion injuries.

So, a sprain usually happens when your ankle rolls inwards, causing excessive inversion, but what's interesting is that whenever you are landing from a jump on the floor, the foot is always in plantarflexion, which is an open-packed position.

What's an open-packed position?

OPP is the joint position in most minor contact and unity with each other. Hence, when excessive motion is applied when the joint is in an open-packed position, it is more prone to injury.

During plantarflexion, the stability of the ankle decreases because the talus is narrower posteriorly, making the joint less harmonious and stable.

Hence, sudden changing direction, walking or running on an uneven surface, or even jumping from a height can twist your ankle.

Prevention

Now that I have addressed the issue let's talk about solutions and how to prevent pretty painful ankle sprains.

1. Muscle Strengthening: Strengthening the muscles around the ankle, particularly the peroneal muscles, can enhance lateral stability.

2. Proprioception and Balance Training: Improving proprioception (awareness of joint position) through balance exercises helps the body react more effectively to unstable positions.

3. Footwear: Wearing appropriate shoes with good lateral support can prevent excessive movement.

4. Ankle Bracing or Taping: Bracing or taping can provide additional external support for individuals prone to ankle injuries.

Of course, remember to visit a physiotherapist near you if you are experiencing recurrent ankle sprains.