At Philip Wood Physiotherapy, we believe in empowering you with the tools to move confidently. But let’s be honest – weak ankles are a real *trip hazard*. If you’ve had enough of strapping them up just to get through a hike, a game, or just a trip to the shops, or as if every uneven paving stone is plotting against you, it might be time for a different approach. Tape is handy in the moment, but it’s no magic fix.
Why ankles feel weak
The ankle is a surprisingly complex joint, with ligaments, tendons, and muscles all working together to keep you stable. When you sprain an ankle, ligaments can overstretch or tear, reducing their strength and support. Without proper rehab, this leads to chronic ankle instability – so even everyday tasks like shopping, walking the dog, or heading up the stairs can feel unsteady.
Strength is your first line of defence
Strong muscles are like scaffolding for your joints. Around the ankle, the calves, tibialis, and peroneal muscles all help to protect the ligaments. Simple exercises such as calf raises, resistance band ankle movements, and single-leg squats can go a long way towards making your ankles stronger and more reliable.
Don’t forget proprioception
Proprioception is your body’s built-in balance system – the reason you can walk without staring at your feet. After an injury, this system may falter, making you more likely to stumble or sprain again. Balance training is essential for retraining it. Standing on one foot while brushing your teeth, using a wobble cushion while you watch TV, or gentle hopping drills all help restore stability.
Lifestyle factors matter too
Shoes with proper support, maintaining overall lower limb strength, and gradually building up activity levels (rather than trying to go from couch potato to sporting pro in a day) can all reduce strain on your ankles. Warm-ups and cool-downs shouldn’t be skipped either – they prepare muscles and joints for activity and aid recovery. Tape and braces may still play a role at times, but the long-term goal is confidence without them.
When to see a physiotherapist
If your ankles still feel weak despite doing exercises, or you’ve had repeated sprains, it’s worth booking a professional assessment. At Philip Wood Physiotherapy, our physiotherapists provide tailored rehabilitation programs that focus on strength, balance, and movement retraining. Call 02 9838 3030 today and take the first steps (pun intended) towards more stable, dependable ankles.