The Connection Between Poor Foot Mechanics and Ankle Sprains

Ankle sprains are one of the most common injuries, particularly in athletes and active individuals. While external factors such as stepping on uneven surfaces or participating in high-impact sports often lead to ankle sprains, there is another contributing factor that is often overlooked—poor foot mechanics. At Peak Physiotherapy, we treat many patients suffering from ankle sprains, and often the root cause can be traced back to the way the foot moves and functions. In this blog post, we’ll explore the connection between poor foot mechanics and ankle sprains, and how physiotherapy can help improve foot function to reduce the risk of injury.

What Are Poor Foot Mechanics?

Foot mechanics refer to the way your foot moves during walking, running, or standing. The mechanics of the foot are influenced by various factors, including the structure of the foot, the alignment of the bones and joints, and the way muscles work together to provide stability and movement. When any of these factors are out of alignment, it can lead to poor foot mechanics, which in turn can contribute to ankle sprains and other lower limb injuries.

Some examples of poor foot mechanics include:

• Overpronation: This occurs when the foot rolls inwards too much during walking or running, causing excessive strain on the inner ankle and leading to instability.

• Supination (Underpronation): This is when the foot doesn’t roll inwards enough, putting more pressure on the outer edge of the foot and reducing shock absorption.

• Flat feet (Pes Planus): When the arch of the foot collapses, it can affect the alignment of the ankle and lead to poor stability.

• High arches (Pes Cavus): High arches can cause less flexibility in the foot, leading to reduced shock absorption and increased stress on the ankle joint.

How Poor Foot Mechanics Contribute to Ankle Sprains

Ankle sprains occur when the ligaments in the ankle are stretched or torn, often as a result of a sudden twisting or rolling motion. Poor foot mechanics can contribute to ankle sprains in several ways:

1. Increased Stress on the Ankle Joint

When the foot rolls excessively inward (overpronation) or doesn’t provide enough inward movement (supination), the ankle joint is forced to compensate for the lack of stability. This increased stress can cause the ligaments to overstretch, leading to sprains.

2. Instability

Foot mechanics directly influence how much support the ankle receives. Poor alignment of the foot, whether due to overpronation, flat feet, or high arches, reduces the stability of the foot and ankle, increasing the risk of rolling the ankle and sustaining a sprain.

3. Improper Shock Absorption

The foot’s ability to absorb impact is essential for preventing injury, particularly during activities such as running or jumping. Poor foot mechanics, such as flat feet or high arches, can result in inadequate shock absorption, causing excessive force to be transferred to the ankle. This added pressure can lead to sprains and other injuries over time.

4. Altered Gait Patterns

If the foot does not function properly, the way you walk or run (gait pattern) is also affected. This can result in inefficient movement, with the body compensating for the poor foot mechanics. Over time, this can lead to uneven forces on the ankle, increasing the likelihood of injury.

How Physiotherapy Can Help

Physiotherapy plays a crucial role in addressing poor foot mechanics and reducing the risk of ankle sprains. A physiotherapist will assess your foot function, gait, and overall lower limb alignment to identify any issues that may be contributing to instability and injury. Here are some ways physiotherapy can help:

1. Foot Strengthening Exercises

Physiotherapists can prescribe exercises that strengthen the muscles in the foot, ankle, and lower leg. By strengthening these muscles, the foot becomes more stable, improving overall foot mechanics and reducing the likelihood of sprains. Exercises such as toe raises, ankle circles, and resistance band exercises can help improve foot function.

2. Balance and Proprioception Training

Proprioception is the body’s ability to sense its position in space. In the context of ankle sprains, proprioception exercises help retrain the body to respond to changes in terrain and maintain balance, which reduces the risk of rolling the ankle. Physiotherapists use balance boards, single-leg stands, and dynamic exercises to enhance proprioception.

3. Orthotics and Footwear Advice

If poor foot mechanics are the result of structural issues like flat feet or high arches, your physiotherapist may recommend custom orthotics. These shoe inserts help correct alignment and provide extra support, reducing strain on the foot and ankle. Physiotherapists can also offer advice on proper footwear that suits your foot type and activity level.

4. Stretching and Mobility Exercises

Improving flexibility and mobility in the foot and ankle is crucial for preventing ankle sprains. Tightness in the calf muscles or Achilles tendon can affect foot mechanics and lead to instability. Physiotherapists will guide you through stretches to improve flexibility and range of motion, which helps reduce stress on the ankle joint.

5. Education on Movement Patterns

Physiotherapists can teach you how to adjust your movement patterns to reduce strain on your feet and ankles. This can include teaching you how to walk or run with better alignment, as well as how to use your foot’s natural shock-absorbing capabilities effectively.

Prevention of Ankle Sprains through Improved Foot Mechanics

By addressing poor foot mechanics with the help of physiotherapy, you can not only reduce the risk of ankle sprains but also improve your overall movement patterns. Consistent exercises, proper footwear, and regular assessments can ensure your feet and ankles remain strong, stable, and injury-free.

If you’ve experienced an ankle sprain or are concerned about your foot mechanics, don’t wait to seek help. At Peak Physiotherapy, we specialise in identifying and correcting foot and ankle issues, helping you stay active and pain-free. Contact us today to schedule an assessment and start your journey to stronger, healthier feet and ankles.