**HEALTH**
## Ankle Alert: Why This Often-Neglected Joint Accounts for 5% of A&E Visits – And How to Bulletproof Them
It’s an often-overlooked workhorse of the human body, silently bearing our weight, enabling our movements, and absorbing countless impacts. Yet, despite its critical role, the ankle joint rarely features in dedicated strength routines, leaving it vulnerable to injury. This neglect, according to experts, contributes significantly to emergency room visits.
Performance physiotherapist Genevieve Taiwah is shedding light on the alarming statistic that ankle injuries account for a staggering 5% of all Accident & Emergency (A&E) visits. She highlights that while many focus on larger muscle groups, the complex structure of the ankle – comprising bones, ligaments, and tendons – is frequently left unprepared for the demands of daily life, let alone athletic pursuits.
“The ankle is pivotal for balance, propulsion, and absorbing ground reaction forces,” explains Taiwah. “Yet, it’s one of the most commonly injured joints, largely because people don’t consciously train its stability and strength. A simple misstep, a fall, or a twist during sport can lead to sprains, fractures, and long-term instability if not properly addressed.”
Taiwah emphasizes that proactive care is paramount to safeguarding ankle health and preventing these common, yet often debilitating, injuries. Here are her top tips for looking after your ankles:
**1. Prioritize Targeted Strengthening:**
The muscles surrounding the ankle, particularly those responsible for inversion (turning the sole inward) and eversion (turning the sole outward), are crucial for stability. Taiwah recommends incorporating simple exercises like calf raises (targeting gastrocnemius and soleus), resistance band exercises for all ankle movements (dorsiflexion, plantarflexion, inversion, eversion), and toe raises. Aim for 2-3 sets of 10-15 repetitions, 2-3 times per week.
**2. Enhance Mobility and Flexibility:**
A full range of motion in the ankle joint is essential for injury prevention. Stiff ankles can limit movement patterns and put undue stress on ligaments. Gentle ankle circles in both directions, alphabet tracing with your foot, and dedicated stretches for the Achilles tendon and calf muscles should be part of your routine. Hold stretches for 20-30 seconds, ensuring no pain.
**3. Develop Proprioception and Balance:**
Proprioception, your body’s ability to sense its position in space, is another critical component of ankle stability. When your ankle senses it’s going to roll, strong proprioception allows your muscles to react quickly and prevent injury. Taiwah advises single-leg standing exercises (progressing to closing your eyes or standing on an unstable surface like a cushion), tandem stance (heel-to-toe walking), and wobble board training. Start with short durations and gradually increase as your balance improves.
**4. Invest in Appropriate Footwear:**
The shoes you wear play a significant role in ankle support. Taiwah recommends wearing supportive shoes that fit well and are appropriate for your activity. Avoid worn-out footwear that lacks proper cushioning or arch support, as this can compromise stability and increase injury risk. For activities requiring rapid changes in direction, ensure your shoes offer adequate lateral support.
**5. Listen to Your Body and Seek Professional Advice:**
Pain is a signal, not something to push through. Any persistent ankle pain, swelling, or instability should be evaluated by a healthcare professional. Early intervention can prevent minor issues from escalating into chronic problems. Taiwah stresses that a physiotherapist can provide a personalized assessment and tailored rehabilitation plan to restore function and prevent recurrence.
By integrating these foundational strategies into your routine, you can significantly reduce your risk of ankle injury, maintain vital mobility, and protect one of your body’s most hardworking, yet often forgotten, joints.
