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Why do I sprain my ankle so often and how can I cut the risk of it happening again?

<p>Are you one of those people who seems to be forever spraining their ankle?</p> <p>To some extent, ankle sprains are <a href="https://meridian.allenpress.com/jat/article/54/6/603/420863/Epidemiology-of-Ankle-Sprains-and-Chronic-Ankle" target="_blank" rel="noopener">part and parcel</a> of being active.</p> <p>But if it’s happening again and again, here’s what may be going on – and how you can reduce your risk of recurrent ankle sprain.</p> <h2>One sprain can lead to another… and another</h2> <p>A large <a href="https://link.springer.com/article/10.1007/s40279-013-0102-5" target="_blank" rel="noopener">review</a> of ankle sprain studies in the journal <a href="https://link.springer.com/article/10.1007/s40279-013-0102-5" target="_blank" rel="noopener">Sports Medicine</a> found most people who actively play sport or train can expect to have a fairly low incidence of ankle sprain per 1,000 hours of training time. But it also said:</p> <blockquote> <p>Females were at a higher risk of sustaining an ankle sprain compared with males and children compared with adolescents and adults, with indoor and court sports the highest risk activity.</p> </blockquote> <p>The most frequent type of ankle sprain occurs if the ligaments on the outside of the ankle are stretched or torn when the joint moves beyond the normal range of movement. This is known as an inversion or lateral ankle sprain.</p> <p>Strong evidence from <a href="https://meridian.allenpress.com/jat/article/56/6/578/466668/Lateral-Ankle-Sprain-and-Subsequent-Ankle-Sprain" target="_blank" rel="noopener">studies</a> suggests once people sprain their ankle, they are more likely to re-sprain it. As one <a href="https://meridian.allenpress.com/jat/article/56/6/578/466668/Lateral-Ankle-Sprain-and-Subsequent-Ankle-Sprain" target="_blank" rel="noopener">review</a> of the evidence put it:</p> <blockquote> <p>a history of lateral ankle sprain is known to disrupt the structural integrity of the ligaments and sensorimotor function, likely impairing an individual’s ability to avoid injurious situations.</p> </blockquote> <p>Some ankle sprains might seem to be very minor, with almost no swelling or mobility problems. But some people can end up with what’s known as chronic ankle instability, where they tend to re-sprain their ankle again and again.</p> <p>Another <a href="https://link.springer.com/article/10.1007/s40279-017-0781-4" target="_blank" rel="noopener">review</a> looking at factors contributing to chronic ankle instability found</p> <blockquote> <p>feelings of instability and recurrent ankle sprain injuries (termed chronic ankle instability, or CAI) have been reported in up to 70% of patients. The subsequent development of CAI has adverse health consequences including reduced quality of life and early-onset osteoarthritis.</p> </blockquote> <p>Once an ankle fracture is excluded, busy hospital emergency departments often send patients home with instructions to ice the ankle and keep off it for a day or two. There’s often no advice to follow up with a physio for rehabilitation.</p> <p>This is unfortunate, as evidence suggests people with a history of ankle sprains will likely:</p> <ul> <li> <p>become progressively <a href="https://meridian.allenpress.com/jat/article/50/7/742/112426/Physical-Activity-Levels-in-College-Students-With" target="_blank" rel="noopener">less active</a></p> </li> <li> <p>have <a href="https://bjsm.bmj.com/content/50/24/1496.long" target="_blank" rel="noopener">higher</a> body mass indices</p> </li> <li> <p>report more general body <a href="https://bjsm.bmj.com/content/50/24/1496.long" target="_blank" rel="noopener">pain</a> and</p> </li> <li> <p>generally tend to have a lower <a href="https://bjsm.bmj.com/content/50/24/1496.long" target="_blank" rel="noopener">quality of life</a>.</p> </li> </ul> <h2>Even the other ankle may be at risk</h2> <p>Research suggests people who sprain their ankle may be more likely to have <a href="https://meridian.allenpress.com/jat/article/56/6/578/466668/Lateral-Ankle-Sprain-and-Subsequent-Ankle-Sprain" target="_blank" rel="noopener">injuries</a> to other joints on the same leg, or even the opposite leg. A review in the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4196323/" target="_blank" rel="noopener">International Journal of Sports Physiotherapy</a> noted “an ankle sprain is linked to both re-injury and subsequent injury to the contralateral side”.</p> <p>Why? It may have something to do with the brain’s tremendous ability to continually adapt.</p> <p>Just as <a href="http://www.ajnr.org/content/36/11/2048" target="_blank" rel="noopener">extended bed rest</a> or prolonged microgravity exposure in <a href="https://doi.org/10.1007/978-3-319-68201-3_3" target="_blank" rel="noopener">astronauts</a> can cause changes in the brain and the way it relates to movement, perhaps our brains subconsciously compensate after an ankle injury.</p> <p>That could be by, for example, via limping or a slight change in the way you walk; perhaps you subconsciously don’t want to challenge the ankle due to fear of re-spraining. This may put other joints or the opposite limb at heightened risk.</p> <p>This neuroplasticity adds new challenges to the assessment or rehabilitation of ankle injury, and to predicting who is likely to be at increased <a href="https://www.tandfonline.com/doi/abs/10.1080/00913847.2020.1780098?journalCode=ipsm20" target="_blank" rel="noopener">risk of subsequent injuries</a>.</p> <h2>What can you do to reduce the risk of re-spraining your ankle?</h2> <p>If you’re getting recurrent ankle sprains, see a physiotherapist. They will be able to teach you how to reduce the risk.</p> <p>Currently the best evidence for reducing the chances of re-spraining your ankle sprain comes down to two main things:</p> <p>1) Protecting the joint with an ankle brace when active</p> <p>This could mean using a <a href="https://meridian.allenpress.com/jat/article/54/6/650/420871/Prevention-of-Lateral-Ankle-Sprains" target="_blank" rel="noopener">professionally fitted external support brace</a> (not an elastic sleeve). This is a relatively low cost and effective means of risk reduction.</p> <p>2) Using balancing exercises and ‘proprioceptive training’</p> <p>Examples of <a href="https://meridian.allenpress.com/jat/article/52/11/1065/112804/Proprioceptive-Training-for-the-Prevention-of" target="_blank" rel="noopener">proprioceptive training</a> include:</p> <ul> <li> <p>balancing on each leg, one at a time, while throwing and catching a ball against a wall</p> </li> <li> <p>balancing on an ankle disc or wobble board for three to five minutes daily.</p> </li> </ul> <p>These exercises can help strengthen the muscles and ligaments in your ankle. As one literature review put it:</p> <p>Proprioceptive training is a cost- and time-effective intervention that can benefit patients who have sustained a previous ankle sprain during physical activity and can subsequently reduce the risk of further complications.</p> <p><strong>This article originally appeared on <a href="https://theconversation.com/why-do-i-sprain-my-ankle-so-often-and-how-can-i-cut-the-risk-of-it-happening-again-190751" target="_blank" rel="noopener">The Conversation</a>.</strong></p> <p><em>Image: Shutterstock</em></p>

Body

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They had “pretty ankle contests” in the 1900s

<p>The earliest recording of a “pretty ankle contest” was in the early 1900s but it was from the 30s to 50s that ankle competitions hit their stride. Contestants would be concealed behind a curtain with only their ankle proffered for evaluation.</p> <p>The concealment was to encourage all women to enter, as one newspaper advised in 1927: “Older ladies need not feel timid about entering the contest. They have as much chance as their daughters.”</p> <p>These shows often served as a way to promote hosiery companies with winners receiving free stocking, not to mention the crown of “prettiest ankle”.</p> <p>Looking back at the photos, it seems like the contests were serious business. As one commentator wrote in the Bunbury Herald and Blackwood Express in December 1926: “There is something captivating about pretty ankles, and it was only natural that some bright mind must think up a competition for them.” </p> <p><em>Images: Getty Images</em></p>

Beauty & Style

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“She’s a trooper”: Nicole Kidman’s mystery injury revealed by Keith Urban

<p>Nicole Kidman has broken her ankle while self-isolating in Nashville, Tennessee.</p> <p>Her husband, Keith Urban, has confirmed the injury after eagle-eyed fans noticed that Kidman was wearing a moon boot.</p> <p>“She broke her ankle, but she's a trooper,” Keith, 52, told <a rel="noopener" href="https://www.etonline.com/media/videos/how-keith-urban-safely-performed-a-concert-for-more-than-200-healthcare-workers" target="_blank">ET</a> on Saturday, one day after Nicole was spotted wearing the cast at his drive-in concert.</p> <p>“There she was last night among all of the folks, hobbling around on her boot with her mask on.”</p> <p>Urban held a concert for frontline healthcare workers at the Stardust Drive-In movie theatre and was the first time that the couple had been spotted in public for weeks.</p> <p><img style="width: 500px; height: 281.25px;" src="https://oversixtydev.blob.core.windows.net/media/7836117/body-kidman.jpg" alt="" data-udi="umb://media/c79805c98c4d46f2b55e92cd4dd9df4d" /></p> <div class="post_body_wrapper"> <div class="post_body"> <div class="body_text "> <p>“Hope you are not in pain. Get well Nicole,” one fan commented, while another asked: “What's happened to Nicole's foot?”</p> <p>While Kidman posted a photo of herself at the concert, she cropped out the moon boot. She wrote in the caption: “Keith just had to play! Isolating with live music at last night's first #UrbanUnderground drive-in gig for the incredible #frontline workers.”</p> <blockquote style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" class="instagram-media" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/p/CANumUXJzMq/?utm_source=ig_embed&amp;utm_campaign=loading" data-instgrm-version="12"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"></div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"></div> </div> </div> <div style="padding: 19% 0;"></div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"></div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <p style="margin: 8px 0 0 0; padding: 0 4px;"><a style="color: #000; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" rel="noopener" href="https://www.instagram.com/p/CANumUXJzMq/?utm_source=ig_embed&amp;utm_campaign=loading" target="_blank">@KeithUrban just had to play!! Isolating with live music at last night’s first #UrbanUnderground drive-in gig for the incredible #frontline workers at @VanderbiltHealth ❤️ xx</a></p> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;">A post shared by <a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px;" rel="noopener" href="https://www.instagram.com/nicolekidman/?utm_source=ig_embed&amp;utm_campaign=loading" target="_blank"> Nicole Kidman</a> (@nicolekidman) on May 15, 2020 at 9:02am PDT</p> </div> </blockquote> <p>Urban said it took him and his promotor Live Nation about a month to plan the surprise drive-in concert, with many more are planned throughout America.</p> <p>“All the cars are tilted forward, so they've all got a great view and you've got this freakin' killer video wall behind the stage,” he said.</p> </div> </div> </div>

Caring

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3 easy ways to improve foot and ankle mobility

<p>They carry your entire body, so it’s essential to keep your feet and ankles strong and mobile. After all, the stiffer your ankles are, the more likely you are to suffer a fall.</p> <p>In his third video in a series of five aimed at improving your balance, mobility and strength, Taylor Harrison, author, seniors health expert and Director of <a href="http://www.activeseniors.net.au/" target="_blank"><strong><span style="text-decoration: underline;">Active Seniors Health Centre</span></strong></a>, shares three simple exercises that will improve mobility in your feet and ankles, thus improving your balance and stability.</p> <p>To see Taylor’s first video on how to improve hip mobility, <a href="http://www.oversixty.com.au/health/body/2017/10/exercises-to-improve-hip-mobility/" target="_blank"><strong><span style="text-decoration: underline;">click here</span></strong></a>. To see his second video on strengthening your core, <a href="http://www.oversixty.com.au/health/body/2017/10/exercises-to-strengthen-whole-body/" target="_blank"><strong><span style="text-decoration: underline;">click here</span></strong></a>. (add links to previous article)</p>

Body

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They had “pretty ankle contests” in the 1900s

<p>The earliest recording of a “pretty ankle contest” was in the early 1900s but it was from the 30s to 50s that ankle competitions hit their stride. Contestants would be concealed behind a curtain with only their ankle proffered for evaluation.</p><p>The concealment was to encourage all women to enter, as one newspaper advised in 1927: “Older ladies need not feel timid about entering the contest. They have as much chance as their daughters.”</p><p>These shows often served as a way to promote hosiery companies with winners receiving free stocking, not to mention the crown of “prettiest ankle”.</p><p>Looking back at the photos, it seems like the contests were serious business. As one commentator wrote in the Bunbury Herald and Blackwood Express in December 1926: “There is something captivating about pretty ankles, and it was only natural that some bright mind must think up a competition for them.”&nbsp;</p><p><img width="518" height="398" src="http://1.mshcdn.com/wp-content/uploads/2015/10/anklecontest-2.jpg"></p><p><img width="519" height="343" src="http://1.mshcdn.com/wp-content/uploads/2015/10/anklecontest-6.jpg"></p><div class="parsec-block parsec-block-image infographic-block image-wrap" data-click-through-url="" data-native-height="909" data-native-width="1200" data-type="ImageBlock" data-url="http://1.mshcdn.com/wp-content/uploads/2015/10/anklecontest-7.jpg"><img width="514" height="389" src="http://1.mshcdn.com/wp-content/uploads/2015/10/anklecontest-7.jpg"></div><div class="parsec-block parsec-block-text text-wrap infographic-block" data-style="{&quot;max-width&quot;:&quot;1200px&quot;,&quot;margin&quot;:&quot;0 auto&quot;}" data-type="TextBlock"><p class="title"><img width="514" height="535" src="http://1.mshcdn.com/wp-content/uploads/2015/10/anklecontest-8.jpg"></p></div><div class="parsec-block parsec-block-image infographic-block image-wrap" data-click-through-url="" data-native-height="1571" data-native-width="1200" data-type="ImageBlock" data-url="http://1.mshcdn.com/wp-content/uploads/2015/10/anklecontest-9.jpg"><img width="513" height="673" src="http://1.mshcdn.com/wp-content/uploads/2015/10/anklecontest-9.jpg"></div><div class="parsec-block parsec-block-image infographic-block image-wrap" data-click-through-url="" data-native-height="1571" data-native-width="1200" data-type="ImageBlock" data-url="http://1.mshcdn.com/wp-content/uploads/2015/10/anklecontest-9.jpg"></div><div class="parsec-block parsec-block-text text-wrap infographic-block" data-style="{&quot;max-width&quot;:&quot;1200px&quot;,&quot;margin&quot;:&quot;0 auto&quot;}" data-type="TextBlock"><div class="parsec-block parsec-block-image infographic-block image-wrap" data-click-through-url="" data-native-height="1257" data-native-width="1200" data-type="ImageBlock" data-url="http://1.mshcdn.com/wp-content/uploads/2015/10/anklecontest-10.jpg"><img width="512" height="536" src="http://1.mshcdn.com/wp-content/uploads/2015/10/anklecontest-10.jpg"></div></div><p><strong>Related links:</strong></p><p><span style="text-decoration: underline;"><strong><em><a href="/lifestyle/family/2015/09/retro-teenage-posters/">The best retro posters from the past</a></em></strong></span></p><p><span style="text-decoration: underline;"><strong><em><a href="/lifestyle/family/2015/08/quotes-about-grandparents/">10 great quotes about being a grandparent</a></em></strong></span></p><p><span style="text-decoration: underline;"><strong><a href="/lifestyle/family/2015/07/iconic-australian-ads/"><em>Old-school Aussie ads that you just have to watch</em></a></strong></span></p>

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