Popular Science丨Steady as Mount Tai, Brisk Walking

The ankle joint plays an important role in bearing weight during human development. The ankle plays a unique and complex role in the movement and function of different planes.

Scientific research shows that ankle instability can cause damage to the medial and lateral stable structures of the ankle joint, thereby affecting the balance of the lower limbs and the symmetry of the load-bearing on both sides of the limbs.

However, the asymmetry of weight bearing on both lower limbs may induce scoliosis and spinal pain in adolescents.

Q

Hello, my child sprained his ankle half a year ago. Why does it still hurt when he walks or runs now?

A

Hello, parent, based on our comprehensive examination and rehabilitation assessment of your child, although your child's ankle is no longer swollen, her ankle is still unstable.

Q

What is ankle instability?

A

Ankle instability refers to the instability of the ankle structure or function caused by damage to the ligaments around the ankle, which can cause repeated sprains of the ankle, damage to the articular cartilage, and in severe cases, traumatic arthritis.

Q

What factors can cause ankle instability?

A

Many factors can contribute to ankle instability, including impaired ligament integrity, proprioception, neuromuscular control, balance, and postural control.

Q

How to prevent ankle instability?

A

Ankle instability is commonly caused by ankle sprains. Early intervention of ankle sprains in children, accurate rehabilitation assessment after injury, screening of ankle pain and stability, lower limb muscle strength and balance ability of standing on one foot on the injured side, and symmetry of walking posture when walking and climbing stairs are very important for effective medical treatment.

Q

How do we guide our children to do training at home?

A

There are many options for home training. Research results show that the combination of balance training, posture control, proprioception and strength training has the best effect, which can significantly improve patients' daily living ability and sports performance while relieving pain. Here are a few options for your reference.

1. Balance training

Choose an unstable plane, stand on the affected side, tighten your hips and core, maintain a balanced standing position and do left and right throwing and catching movements, from short to long, until you can persist for 5 minutes, 3 times a day.

2. Strength training

Tighten your hips and core, hold a small ball between your heels, lift your heels in a controlled manner, and continue to exert force for 3 seconds, 20 times per set, and repeat 3 sets.

3. Flexibility training

Lie on your back, with the affected ankle as the center, slowly draw the English letters "ABCD" with your heel, 20 times per set, and repeat 3 sets.

4. Posture control training

Stand on the affected side, pay attention to tightening the hips and core, keep the knee joint and the second toe aligned on the affected side, and support the arch of the foot. Then use the healthy foot to touch the small ball in front, behind, left and right of the body, 4 times per set, and repeat 10 sets.

Musculoskeletal health runs through every cycle of human life, from weight control of the fetus in the mother's womb, to scoliosis, which is common in adolescents, and osteoarthritis in the elderly. Musculoskeletal health starts from childhood.

Parents, please pay attention to your children’s sports injuries. Although the injuries may be small, they may affect the child’s development process.

References:

[1]. Chang SH, Morris BL, Saengsin J, et al. Diagnosis and Treatment of Chronic Lateral Ankle Instability: Review of Our Biomechanical Evidence. J Am Acad Orthop Surg. 2021;29(1):3-16. doi:10.5435/JAAOS-D-20-00145

[2]. Han J, Luan L, Adams R, et al. Can Therapeutic Exercises Improve Proprioception in Chronic Ankle Instability? A Systematic Review and Network Meta-analysis. Arch Phys Med Rehabil. 2022;103(11):2232-2244. doi:10.1016/j.apmr.2022.04.007

[3] Cerezal A, Ocampo R, Llopis E, Cerezal L. Ankle Instability Update. Semin Musculoskelet Radiol. 2023;27(3):231-244. doi:10.1055/s-0043-1767767

[4] Ardakani MK, Wikstrom EA, Minoonejad H, Rajabi R, Sharifnezhad A. Hop-Stabilization Training and Landing Biomechanics in Athletes With Chronic Ankle Instability: A Randomized Controlled Trial. J Athl Train. 2019;54(12):1296-1303. doi:10.4085/1062-6050-550-17