Chronic Ankle Instability
(Recurring/Acute Inversion Sprains)
3 STEP DIAGNOSIS- inversion-ankle-sprain
Do I have Chronic Ankle Instability?
1. Do you feel pain here?
The most common form of ankle instability is inversion instability resulting in stress to the ligaments that prevent ankle inversion. This usually presents as localized pain and tenderness over the ligaments on the top, lateral region of the foot and ankle. Sometimes this instability results in an acute sprain causing swelling and inflammation within two hours due to the rich blood supply. This can thicken with time and repetitive injury. Bruising may drain into the foot.
2. Do these activities cause pain?
Walking, running, hopping and any movement that causes the sprained ligament to work will result in pain proportional to the severity of the sprain.
Pain is usually present when starting an activity or warming up and may subside during the activity, but will flare up again after the activity.
3. Does this hurt?
A) This is best tested by gently and carefully placing the foot in an inverted, plantar flexed position (toes downward and inward). Are you apprehensive? Does this cause pain?
B) Lift your heel up and off the floor, walk, hop or run... Ouch!
C) Test sensitivity using your fingers to put pressure around the outer/upper region of your foot, below and in front of the lateral malleolus (outer ankle region).
Do I have Chronic Ankle Instability?
1. Do you feel pain here?
The most common form of ankle instability is inversion instability resulting in stress to the ligaments that prevent ankle inversion. This usually presents as localized pain and tenderness over the ligaments on the top, lateral region of the foot and ankle. Sometimes this instability results in an acute sprain causing swelling and inflammation within two hours due to the rich blood supply. This can thicken with time and repetitive injury. Bruising may drain into the foot.
2. Do these activities cause pain?
Walking, running, hopping and any movement that causes the sprained ligament to work will result in pain proportional to the severity of the sprain.
Pain is usually present when starting an activity or warming up and may subside during the activity, but will flare up again after the activity.
3. Does this hurt?
A) This is best tested by gently and carefully placing the foot in an inverted, plantar flexed position (toes downward and inward). Are you apprehensive? Does this cause pain?
B) Lift your heel up and off the floor, walk, hop or run... Ouch!
C) Test sensitivity using your fingers to put pressure around the outer/upper region of your foot, below and in front of the lateral malleolus (outer ankle region).
Do I have Chronic Ankle Instability?
1. Do you feel pain here?
The most common form of ankle instability is inversion instability resulting in stress to the ligaments that prevent ankle inversion. This usually presents as localized pain and tenderness over the ligaments on the top, lateral region of the foot and ankle. Sometimes this instability results in an acute sprain causing swelling and inflammation within two hours due to the rich blood supply. This can thicken with time and repetitive injury. Bruising may drain into the foot.
2. Do these activities cause pain?
Walking, running, hopping and any movement that causes the sprained ligament to work will result in pain proportional to the severity of the sprain.
Pain is usually present when starting an activity or warming up and may subside during the activity, but will flare up again after the activity.
3. Does this hurt?
A) This is best tested by gently and carefully placing the foot in an inverted, plantar flexed position (toes downward and inward). Are you apprehensive? Does this cause pain?
B) Lift your heel up and off the floor, walk, hop or run... Ouch!
C) Test sensitivity using your fingers to put pressure around the outer/upper region of your foot, below and in front of the lateral malleolus (outer ankle region).
If you have answered yes to one or more of these steps then it is very likely that you are dealing with an inversion ankle sprain.
How do I fix/prevent Chronic Ankle Instability?
1. Know your injury
Did you know that if you do not allow your injury to recover fully but continue to strain it, the ligament gets 'SICK'. This means that it does not perform and recover like normal, healthy tissue.
When recovering from injuries, or preventing them, its important to understand the pathological process and how it develops.
2. Consistency, Patience, Quality of movement
The 3 Pillars of Zlaant... By consistently following a predetermined progressive rehabilitation plan and tracking your progress, you are less likely to jump the gun and more likely to stick to your protocol and ultimately recover optimally.
If you have answered yes to one or more of these steps then it is very likely that you are dealing with an inversion ankle sprain.
How do I fix/prevent Chronic Ankle Instability?
1. Know your injury
Did you know that if you do not allow your injury to recover fully but continue to strain it, the ligament gets 'SICK'. This means that it does not perform and recover like normal, healthy tissue.
When recovering from injuries, or preventing them, its important to understand the pathological process and how it develops.
2. Consistency, Patience, Quality of movement
The 3 Pillars of Zlaant... By consistently following a predetermined progressive rehabilitation plan and tracking your progress, you are less likely to jump the gun and more likely to stick to your protocol and ultimately recover optimally.
3. The ZlaantBoard Circuit
Evidence-based clinical trials have shown that consistent, controlled eccentric exercises are your best defence!
The ZlaantBoard Circuit (included in the box) follow a dynamic, yet simple, daily exercise routine that focuses on quality of movement as well as strength and mobility, through a range of proprioceptive exercises that target the lower kinematic chain.
Together, the ZlaantBoard and Circuit can help you naturally combat common conditions of the lower limb (such as Inversion Ankle Sprains) through regular, daily use.
All exercises in the circuit are also demonstrated online through our instructional videos.
Remember, many conditions can cause foot and ankle pain. If you suspect that you may have an ankle sprain then we suggest that you visit a health care professional to exclude any other serious causes.
If you have answered yes to one or more of these steps then it is very likely that you are dealing with an inversion ankle sprain.
How do I fix/prevent Chronic Ankle Instability?
1. Know your injury
Did you know that if you do not allow your injury to recover fully but continue to strain it, the ligament gets 'SICK'. This means that it does not perform and recover like normal, healthy tissue.
When recovering from injuries, or preventing them, its important to understand the pathological process and how it develops.
2. Consistency, Patience, Quality of movement
The 3 Pillars of Zlaant... By consistently following a predetermined progressive rehabilitation plan and tracking your progress, you are less likely to jump the gun and more likely to stick to your protocol and ultimately recover optimally.
3. The ZlaantBoard Circuit
Evidence-based clinical trials have shown that consistent, controlled eccentric exercises are your best defence!
The ZlaantBoard Circuit (included in the box) follow a dynamic, yet simple, daily exercise routine that focuses on quality of movement as well as strength and mobility, through a range of proprioceptive exercises that target the lower kinematic chain.
Together, the ZlaantBoard and Circuit can help you naturally combat common conditions of the lower limb (such as Chronic Ankle Instability) through regular, daily use.
All exercises in the circuit are also demonstrated online through our instructional videos.
Remember, many conditions can cause foot and ankle pain. If you suspect that you may have an ankle sprain then we suggest that you visit a health care professional to exclude any other serious causes.
3. The ZlaantBoard Circuit
Evidence-based clinical trials have shown that consistent, controlled eccentric exercises are your best defence!
The ZlaantBoard Circuit (included in the box) follow a dynamic, yet simple, daily exercise routine that focuses on quality of movement as well as strength and mobility, through a range of proprioceptive exercises that target the lower kinematic chain.
Together, the ZlaantBoard and Circuit can help you naturally combat common conditions of the lower limb (such as Chronic Ankle Instability) through regular, daily use.
All exercises in the circuit are also demonstrated online through our instructional videos.