The Importance of Core Strength for Ankle Stability

A strong core is like an invisible guardian for your ankle. From navigating an uneven terrain to playing any sport, your ankle stability takes centre stage along with other crucial aspects. The core muscles act in a significant role in maintaining the stability of your entire body while giving a solid foundation for movement and balance. 

In this blog, we will learn more about core strength, ankle stability exercises, and the connection between both ankle stability and core strength. 

Understanding Your Core: An Overview

Many people believe that the core consists of only your abdominal muscles. That is not true as your core encompasses a mixture of muscles in your torso. It includes pelvic muscles, abdominal muscles, hip muscles and back muscles. 

• Abdominal Muscles: Transverse abdominis, rectus abdominis, internal and external oblique.
• Hip Muscles: Gluteus maximus, hip flexors, minimus, and medius. 
• Back Muscles: Multifidus, erector spinae

Now that we know what muscles are included in your core let’s understand why core strength matters:

• A strong core will minimise injuries. 
• It will provide balance and stability.
• It also stabilises your back while you make any movement.
• It also enhances your athletic capabilities. 

Think of your core as the central hub of your body. When your core is strong, it acts like a stable foundation, sending power and control efficiently throughout your limbs, including your ankles. 

The Connection Between Your Core and Your Ankle

Here’s how a strong core reflects on ankle stability: 

Biomechanical Links

Your body operates like a kinetic chain, it implies that movement in one part of your body affects the other parts as well. Since the core is the centre of this link, a strong core will help control unnecessary movements, which will eventually put less stress on the ankle. 

Balance and Proprioception

Proprioception is the feeling of the relative position of the body part. A strong core helps in maintaining good balance and proprioception. Allowing better control on your limb movements, core strength provides an adamantine base. This control is important for navigating uneven surfaces or when you engage in activities that require quick change in the direction.

Reducing Compensatory Movements

When the core is weak, other muscles and joints, including the ankle, compensate for it. This compensation never leads to good as it will result in overuse and eventual injuries. When your core has optimal strength, the overall weight distribution in your body is well managed, reducing excessive strain on your ankles. 

5 Exercises to Improve Core Strength and Ankle Stability

Here are 5 exercise recommendations that you can include into your fitness routine to improve your core strength and stabilize ankle:

1- Planks

Planks are an excellent choice to improve the strength of the overall core of your body by strengthening your back, shoulders and abdominal muscles. 

Steps to do Planks

• Start by getting in a push-up position with your arms extended and placed under your shoulders. 
• Keep your legs straight as well. 
• Engage your core muscles and make sure your body in a straight line from head to toe.
• Stay in the position for 30-60 seconds. 

2- Bird Dog

The bird dog exercise enhances balance and core stability while engaging the lower back and glutes. 

Steps to do Bird Dog

• Start by getting in the tabletop position with your wrists under shoulders and knees under your hips. 
• Extend one arm forward while extending the opposite leg as well. 
• Hold the position for a few seconds and return to your starting point. 
• Repeat the activity 10-15 times while changing sides. 

3- Russian Twists

Russian twists is a great exercise to strengthen the transverse abdominis, and obliques. It improves the rotational stability of the body. 

Steps to do Russian Twists

• Sit on a flat surface with your knees bent and your feet flat on the surface. 
• Lean back a little and slightly lift your feet off the ground. 
• Twist your torso to the right and then to the left. You can hold weights in your hands while doing so. 
• Repeat the activity 10-15 times on each side. 

4- Glute Bridge

Glute bridge is a great exercise to improve the stability in your ankle and strengthen your core at the same time. 

Steps to do Glute Bridge

• Lie on ground with your knees bent and feet flat on the surface. 
• Push your feet towards the floor and lift your hips towards the ceiling. 
• Hold the position for a few seconds and gradually bring your hips down. 
• Repeat 10-15 times for optimal results. 

5- Dead Bug

The last exercise in our list is the dead bug. This exercise is a great way to engage deep core muscles that enhance the overall stability of the body. 

Steps to do Dead Bug

• Lie on your back and lift your arms up, lift your legs up to a 90 degree angle on your knees. 
• Slowly bring your right arm down along with your left leg towards the ground. 
• Repeat the same on the opposite side. 
• Perform 10-15 repetitions. 

3 Ankle Specific Exercises

Some issues may not resolve by just strengthening your core muscles, you also have to make sure that your ankle is strong enough and stable. Here are a few ankle-specific exercises that will help you prevent ankle injuries and stabilize your ankle. 

1- Ankle Circles

To enhance proprioception and improve ankle mobility, you can incorporate ankle stretches in your warm-up routine. 

Steps to do Ankle Circle. 

• Stand straight with one leg slightly lifted off the ground. 
• Rotate the ankle clockwise and anticlockwise, 10-15 circles in each direction. 

2- Calf Raises

This exercise strengthens the calf muscles and enhances the stability of your ankle.  

Steps to do Calf Raises

• Stand straight with your feet hip-width apart. 
• Raise your heels off the flat surface and stand on the balls of your feet. 
• Hold the position for a few seconds and come down to the original standing point. 
• Repeat the exercise 10-15 times. 

3- Single Leg Balance

This exercise can also be easily included in your warm-up routine. It stabilizes your body while engaging your core muscles. 

Steps to do Single Leg Raises

• Stand straight with one leg raised at a 90-degree angle on your knees. 
• Hold the position for 30-60 seconds and gradually bring your leg down. 
• Switch sides and hold the position. 

Conclusion

Core strength acts in a significant role in maintaining ankle stability, enhancing balance, and preventing injuries. By incorporating core exercises into your regular fitness routine, you can support your ankles and improve your overall physical performance. Remember, a strong core not only benefits your ankles but also contributes to better posture, movement efficiency, and overall body strength. Stay consistent with your exercises, listen to your body, and consult with professionals if you experience any pain or have concerns about your fitness regimen. Granimals offers a comprehensive ankle injury rehabilitation program; book a rehab consultation call with us today to get relief from annoying and persistent ankle pain! 

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FAQs (Frequently Asked Questions)

Q1- Can weak core muscles cause ankle pain?

Answer: Yes, weak core muscles can lead to poor posture and improper movement patterns, leading to additional stress on the ankle joint, which can lead to pain and injuries. 

Q2- Can core exercises alone prevent ankle injuries? 

Answer: While core exercises are crucial to improving the body’s stability and overall strength, incorporating ankle-specific exercises is also key to improving ankle strength and avoiding injuries. 

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