--- title: "Running with Ankle Instability: Causes and Management" entity: "blog" canonical_url: "https://www.bodycotoronto.com/blog/running-with-ankle-instability" markdown_url: "https://www.bodycotoronto.com/llms/blog/running-with-ankle-instability" lastmod: "2024-10-31T14:43:18.000Z" --- As the weather cools down and the leaves are changing colours, we might feel more motivated to pull out our sneakers and go out for a run. But this motivation might quickly turn into frustration if aches and pains from previous injuries pop back up. A common area that can cause issues is the ankle. What happens in an ankle sprain? The ankle is supported by 3 ligaments on the lateral (outside) part of the ankle, and 4 ligaments on the medial (inside) part of the ankle. Additionally, muscles surrounding the joint also contribute to its stability. The most common type of ankle sprain occurs when the ankle rolls in, which causes overstretching and injury to the structures on the lateral side of the ankle. The acute pain, swelling, and loss of motion will likely resolve fairly quickly, however oftentimes there will be lasting instability or weakness that occurs, with studies reporting a high recurrence rate of ankle sprains of up to 70%. Ankle Instability Contributors of ankle instability can be grouped into mechanical and functional insufficiencies. Mechanical insufficiencies pertain to damage to the actual structures such as laxity of the ligaments, and changes to the joint surfaces. Functional insufficiencies include impairments in areas such as proprioception and strength. Proprioception refers to our body’s awareness of its own location, movement, and position. This is mediated by receptors called proprioceptors which are located in our muscles, tendons, and joints. When there is damage to the proprioceptors such as in an ankle sprain, it can affect our proprioception and subsequently our body’s ability to react if our ankle is put in a vulnerable position. This poses an issue particularly if we decide to walk or run on uneven ground such as trails or cobblestone paths. Strategies for managing ankle instability - Strengthening Exercises: Perform exercises that improve the strength and stability of the muscles surrounding the ankle, such as calf raises. - Stretching and Mobility Work: Tight muscles can pull on the ankle and lead to instability. Incorporate regular stretching, especially for the calves, Achilles, and foot muscles. - Balance Drills: Performing exercises that challenge your balance will help to improve proprioception as well as strengthen muscles that provide stability to the ankle. - Wear the Right Footwear: Invest in running shoes suited for the type of running you do. For example, if you run on trails, consider trail- specific shoes with better grip and ankle support. - Warm-Up Before Runs: Warm up your ankles and feet before hitting the road or trail with dynamic stretches or light jogging to wake up the muscles and improve blood flow. - Gradual Progression: Avoid sudden increases in intensity. A slow and steady progression allows your ankles to adapt to the increased demand of running. Conclusion Ankle instability is a frustrating experience but it doesn’t have to derail your entire running routine. Strengthening the ankle and progressing intensity gradually are key in managing this condition and getting your ankle as resilient as possible when running. If you are looking for more support, please feel free to reach out to us and we would be happy to assist you in creating a treatment plan to suit your unique needs. References Hubbard TJ, Kramer LC, Denegar CR, Hertel J. Contributing Factors to Chronic Ankle Instability. Foot & Ankle International. 2007;28(3):343-354. doi:10.3113/FAI.2007.0343 Mugno AT, Constant D. Recurrent Ankle Sprain. In: StatPearls. StatPearls Publishing, Treasure Island (FL); 2023. PMID: 32809454. ## Yuka Abe RESIDENT PHYSIOTHERAPIST Yuka is a Resident Physiotherapist who is passionate about health and wellness. She completed her Master of Science in Physiotherapy at Queen’s University, and her Honours Bachelor of Science in Kinesiology at McMaster University. Yuka’s interest in physiotherapy initially came about through her involvement in dance and athletics growing up. Experiencing the benefits of physiotherapy on a personal level led her to become interested in and eventually pursue a career in physiotherapy. As a healthcare provider, Yuka takes a client-led approach in order to create a space where clients feel comfortable, safe, and in charge of their health. By working together with her clients, Yuka aims to create realistic and achievable treatment plans to ultimately reach client specific goals. Yuka is currently accepting new clients on Wednesdays, Fridays and Saturdays. New and existing clients can book with Yuka [here](https://bodyco.janeapp.com/#/staff_member/66).