Loose ankles can be cause by many things, such as frequent ankle sprains, accidents, aging, or inflammatory diseases such as lupus and rheumatoid arthritis. Which affect the ankles and may lead to ankle degeneration and loose ankles.
When an ankle sprain occurs, the ankle ligaments are severely stretch or injured to the point of rupture. If the body cannot repair the ligaments to become as tight and strong as before. Including insufficient physical training of the ligaments and muscles around the ankle. The ankle will become loose and the ankle may sprain repeatedly and ทางเข้า ufabet, easily.
Non-surgical treatment for loose ankles
- Using an ankle brace to support your foot and allow proper movement can help reduce pain.
- Steroid injections can reduce pain and swelling, but they are only a temporary solution and cannot treat the root cause.
- Physical therapy uses exercises that focus on strengthening the body’s muscles. Allowing the muscles to support the joints, increasing mobility and reducing pain.
Simple exercises to relieve symptoms of loose ankles
- Sit on a chair and stretch your legs out in front of you. Use your toes to draw numbers 0-9 in the air so that your ankles move in all directions. Repeat 2-3 times. Do this 2-3 times a day.
- Sit flat on the floor with your legs stretched out in front of you. Use a towel to loop around your toes and pull them towards you. Hold for 15-30 seconds and repeat 5-10 times. This will help train ankle flexibility.
- Stand facing a wall, place both hands on the wall and step one leg back. With the toes pointing forward. Bend the other leg at the knee until you feel a stretch in the ankle of the leg you step back. Hold for 15-30 seconds. Alternate between the two legs, 5-10 times each side. This will increase the flexibility of the ankle.
- Practice balance to strengthen your ankles by standing on one leg on a flat surface, spreading your arms out and opening your eyes. Alternating with crossing your arms and closing your eyes. Do this 5-10 times on each side. Once you are comfortable with it, you can switch to standing on an unstable surface, such as a fold towel 3-4 times.
- Walk 10-20 steps forward, repeating 5-10 times to practice balance and strengthen your ankles.
- Use a resistance band or exercise equipment by inserting your foot into the band and using your foot to pull against the force. It by lifting your ankle up, lifting your ankle down, twisting your ankle inward, and twisting your ankle outward. Hold for 5-10 seconds and repeat 10-15 times. Ankle exercises will help improve loose ankles.
Ankle laxity is caused by severe ankle ligament injury and the body is unable to repair the ankle ligament to its original strength. This makes it easy to sprain the ankle and re-sprain it frequently, which makes the ankle even looser. Treatment should focus on physical therapy, strengthening the muscles that control the ankle. And balance training, including the use of ankle support devices. If non-surgical treatment does not improve, surgery will be very beneficial.