Why do I roll my ankles?

Why Do I Roll My Ankles When I Walk or Run? Understanding the Causes and Solutions

Rolling your ankles while walking or running is a common and frustrating issue that can lead to pain, discomfort, and even serious injury. Understanding why this happens is the first step in preventing it. Here, I’ll explain the main reasons behind ankle rolling and provide practical tips for prevention and management.

Causes of Ankle Rolling

1. Weak Ankles Weakness in the muscles that support the ankle can make the joint less stable and more prone to rolling. This can be due to a lack of strength training or previous injuries that were not properly rehabilitated.

2. Improper Footwear Wearing shoes that do not provide adequate support or are worn-out can increase your risk of rolling an ankle. Proper footwear is crucial in providing the stability and cushioning needed during physical activity.

3. Uneven Surfaces If you aren’t used to walking or running on uneven or unstable surfaces, this can easily cause an ankle to twist. Trails, rocky paths, and even poorly maintained sidewalks pose a risk. If you want to trail run, or take a hike, make sure you are building up your tolerance and practicing on uneven terrain.

4. Previous Injuries If you have previously injured your ankle, it may be more susceptible to rolling again. Scar tissue and stretched ligaments from past injuries can compromise the stability of the joint.

5. Biomechanical Issues Problems with your walking gait or foot structure, such as flat feet or high arches, can contribute to ankle instability. These structural issues can affect how your foot strikes the ground and distributes weight, causing higher risks of a sprain.

6. Fatigue As your muscles tire, they are less able to support and stabilize your ankle. This is particularly relevant during long runs or walks when your muscles are fatigued.

Well, what’s the solution?

1. Strengthening Exercises Engage in exercises that strengthen the muscles around your ankles, such as calf raises, resistance band exercises, and balance training. Stronger muscles provide better support and stability.

2. Proper Footwear Invest in high-quality shoes that offer good arch support and cushioning. Replace your shoes regularly, especially if you notice the soles are wearing down.

3. Be Mindful of Surfaces Try to avoid uneven or unstable surfaces when possible. When running on trails or rocky paths, pay close attention to where you step to avoid hazards. (Running shoes should be replaced every 2-300 miles)

4. Rehabilitation If you have a history of ankle injuries, ensure you complete a thorough rehabilitation program to restore strength and flexibility. Physical therapy can be very beneficial. And yes, you have to do the exercises!

5. Warm-Up and Cool Down Always warm up before engaging in physical activity and cool down afterwards. Stretching can improve flexibility and reduce the risk of injuries.

Want to learn more?

Rolling your ankles while walking or running can be a major hindrance, but understanding the underlying causes can help you take proactive steps to prevent it. Strengthening your ankles, choosing proper footwear, and being mindful of your running surfaces are key strategies. If you have persistent issues or previous injuries, our office would love to help you make a plan can provide you with a tailored plan to address your specific needs. By taking these measures, you can enjoy your activities with greater confidence and stability.