💡 Do Your Ankles Feel Unstable or ‘Give Way’ During Activity? Here’s What You Need to Know About Chronic Ankle Instability (CAI)! 💡

Does your ankle feel like it might "roll" or give way when you’re walking, running, or just going about your daily activities? 🤕 You might be dealing with Chronic Ankle Instability (CAI), a common but often overlooked condition that can impact your balance, strength, and confidence during movement.

What Is Chronic Ankle Instability (CAI)?

CAI typically develops after repeated ankle sprains or injuries that have been left untreated or inadequately rehabilitated. Over time, these repeated injuries can weaken the stabilising structures in the ankle, such as the ligaments and surrounding muscles, leading to:

🔸 A feeling of your ankle being unstable or "giving way" during movement.
🔸 Frequent "rolling" of the ankle, even during simple activities like walking on flat ground.
🔸 Difficulty with balance, coordination, or dynamic movements such as cutting, jumping, or running.
🔸 Increased risk of further injuries due to weakened ankle stability.

Without proper management, CAI can worsen over time, leading to chronic pain, restricted activity levels, and a higher likelihood of arthritis in the ankle joint.

Rebuild Your Ankle Strength and Stability with These Exercises

The good news? CAI can often be effectively managed with the right exercises to strengthen the muscles around the ankle, improve proprioception (your sense of balance), and restore stability. Here are three highly effective exercises to try:

1️⃣ Double Leg Calf Raise Holds 🍗

• Stand with your feet shoulder-width apart.

• Slowly rise onto your toes, lifting your heels off the ground.

• Hold this position for 5-10 seconds before slowly lowering your heels back down.

• Aim for 3 sets of 10-12 reps.

Why it works: This strengthens your calf muscles, which play a crucial role in stabilising the ankle during dynamic movements.

2️⃣ Single-Leg Balance on an Unstable Surface ☁️

• Stand on one leg on a soft surface, such as a pillow or foam pad.

• Hold your balance for 20-30 seconds, gradually increasing the time as you improve.

• For added difficulty, try closing your eyes or reaching your arms out in different directions.

Why it works: This improves your balance and activates the stabilising muscles around your ankle.

3️⃣ Heel-Elevated Bridge Holds 🌉

• Lie on your back with your knees bent and feet flat on the ground.

• Place your heels on a slightly elevated surface (like a step or foam roller).

• Lift your hips toward the ceiling until your body forms a straight line from shoulders to knees.

• Hold this position for 10-15 seconds before lowering back down. Repeat for 3 sets of 10 reps.

Why it works: This targets the muscles in your calves, hamstrings, and glutes, all of which contribute to ankle stability and overall lower-body strength.

When to Seek Help

If you’ve been dealing with persistent ankle instability, pain, or frequent rolling, it’s time to take action. At Evolve Physio, we specialise in treating ankle injuries, including CAI, using evidence-based methods tailored to your specific needs. Our goal is to help you rebuild strength, restore stability, and regain confidence in your movement.

Send This To A Friend Who Might Be Dealing with Ankle Instability!

Don’t let Chronic Ankle Instability hold you back from the activities you love. Try these exercises, and if you need personalised guidance, reach out to us today!

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