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. 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?

This is best tested by gently and carefully placing the foot in an inverted, plantar flexed position (toes downward and inward), does this cause pain?

Lift your heel up and off the floor, walk, hop or run... Ouch!
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).

Disclaimer

The 3-step process provided here is for general educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. It does not claim to diagnose or replace a professional assessment. Always consult a qualified healthcare professional for an accurate diagnosis and appropriate treatment plan tailored to your specific condition. If you have any concerns about your health, seek the advice of your physician or a qualified health provider promptly.

Know your Injury

Did you know that before a repetitive-strain-type condition such as Chronic Ankle Instability occurs, your soft tissue (tendons) gets 'SICK'. This means that it does not perform and recover like normal, healthy tissue. When recovering from injuries, or preventing them, it's important to understand the pathological process and how it develops.

ZlaantEdu

Strong and Stable Ankles: Your Guide to Preventing and Healing Chronic Ankle Instability

Welcome to our ultimate guide on tackling chronic ankle instability (CAI) — a sneaky condition that can leave you dealing with recurring ankle sprains and that wobbly feeling.

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- Description: Stand on one leg and maintain your balance. Progress by closing your eyes or standing on an unstable surface like a foam pad.
- Benefit: Improves proprioception and neuromuscular control, which are crucial for stabilizing the ankle joint.
- Reference: McKeon, P. O., & Hertel, J. (2008). Systematic review of postural control and lateral ankle instability, part I: Can deficits be detected with instrumented testing? Journal of Athletic Training, 43(3), 293-304. [Link to Article]
- Description: Engage in strengthening exercises for the lower limb, start with static hold positions, progressing to dynamic exercises and then loaded exercises - focussing on the outside part of the lower leg.
- Benefit: Strengthening the peroneal muscles, which play a key role in ankle stability.
- Reference: Kaminski, T. W., Buckley, B. D., Powers, M. E., Hubbard, T. J., & Ortiz, C. (2003). Effect of strength and proprioception training on eversion to inversion strength ratios in subjects with unilateral functional ankle instability. British Journal of Sports Medicine, 37(5), 410-415. [Link to Article]

- Description: Perform any conventional leg exercise, such as a step-back lunge, on a unstable surface to improve neuromuscular control of the lower-leg
- Benefit: Enhances dynamic stability and prepares the ankle for sudden directional changes.
- Reference: Gribble, P. A., Hertel, J., & Plisky, P. (2012). Using the Star Excursion Balance Test to assess dynamic postural-control deficits and outcomes in lower extremity injury: A literature and systematic review. Journal of Athletic Training, 47(3), 339-357. [Link to Article]
- Description: Stand on the edge of a ledge with your heels off the edge. Raise your heels up and then lower them down slowly.
- Benefit: Strengthens the calf muscles and improves the overall strength and function of the ankle joint.
- Reference: Donahue, M., Simon, J., Docherty, C. L., & Schrader, J. (2010). Critical review of self-reported functional ankle instability measures. Foot & Ankle International, 31(12), 1115-1121. [Link to Article]

Products for Chronic Ankle Instability

R 1,705.00

Utilise the ZlaantBoard with its asymmetrical rocker and 21-degree slant to perform functional rehabilitative exercises that improve mobility, stability, and lower limb strength.

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Sprints for Chronic Ankle Instability

R 50.00

A daily strength and mobility circuit to aid in the recovery and prevention of Chronic Ankle Instability. Our sprints are low-intensity uni-lateral (single-legged) exercise circuits of less than 15 minutes, that address mobility, strength and biomechanical deficiencies associated with Chronic Ankle Instability.

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The Zlaant App

Many products, tools and support systems are available to us when we are fit and healthy but, when injured, we are often 'left out on a limb'. We designed the ZlaantApp to motivate and support the Zlaanter through their injury recovery and prevention journey so that they can perform at their peak!

150+ exercise tutorials
Comprehensive programs
Expert tips and advice
Strava integration
Smart watch integration
Rehab and prehab protocols
Specialist coach channels
Practitioner channels
Sport club and event channels
Community chat rooms
Challenges and rewards
Live classes

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Testimonials

From rehab point of view I enjoy the board because of how easy it is to use while still giving you freedom to get creative with exercises. Also rugby being a running sport the stability training i can get in for my ankles and knees are invaluable.

JJ Kotze

Stormers Rugby Player

The ZlaantBoard offers another dimension to my training that helps me in my strength and conditioning journey. I it something that I can use at home or take with with to work and use whenever I need to.

Phillip Gibb

I had ankle problems when running on trail and my coach recommended a few exercises and also getting a ZlaantBoard to help strengthen my ankles.

Ehtan Sullivan

The ZlaantBoard has been super helpful in making me a better athlete.

Dean Priestman

Great product and the app with the work outs are really awesome. I have seen the benefits in my running since using the ZlaantBoard to prevent my injury and also improve and strengthen my lower body. Big fan of your amazing product.

Ryno Nothnagel

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