Ankle Sprains in Older Adults
Written by Brenden Do - UPG Physiotherapist
Ankle sprains are among the most common injuries affecting people of all ages, but they can have a particularly significant impact on the elderly. While ankle sprains are often associated with younger, active individuals—particularly those who play sports—older adults are also at risk. In fact, for seniors, an ankle sprain can lead to serious long-term consequences if not properly managed.
Ankle sprains in older adults can severely impact the quality of life. Beyond the immediate pain and swelling, an ankle sprain can lead to lasting issues such as:
Reduced Balance and Coordination: Ankle injuries often impair balance, which increases the likelihood of future falls. For older individuals, this can be particularly dangerous and lead to further complications, including fractures.
Increased Risk of Falling: Studies, such as the one conducted by Terada et al. (2018), show that seniors with a history of ankle sprains often experience decreased posture control and rigidity. This heightened risk of falling can lead to greater fear and anxiety, which further hinders mobility.
Chronic Instability: Repeated ankle sprains may lead to chronic ankle instability, where the ankle feels like it might "give way" when standing or walking, further impairing confidence in movement.
The Long-Term Effects of Ankle Sprains on SENIORS
Research indicates that seniors who have sustained an ankle sprain are more likely to struggle with long-term balance issues (Gribble et al., 2016). Chronic ankle instability and a fear of falling are common in seniors, which can lead to decreased physical activity, reduced independence, and a lower quality of life. Therefore, effective rehabilitation for ankle sprains is crucial to restore function and prevent the onset of chronic conditions.
Why Proper Rehabilitation Is Crucial for Seniors?
Effective rehabilitation of ankle sprains requires a tailored approach that takes into account their unique needs and limitations. Unlike young people, older adults may struggle with higher-intensity exercises, which can make traditional rehabilitation methods challenging. To ensure a full recovery, rehabilitation exercises should be modified to accommodate mobility levels while still providing an appropriate challenge for strengthening and improving balance.
Ankle Sprain Rehabilitation for Older Adults: Key Exercises
Rehabilitation for older adults focuses on improving ankle strength, stability, and balance. These exercises progress from basic movements to more dynamic tasks. Here are a few examples of exercises that can help improve ankle stability and prevent future injuries:
Calf Raise: Stand straight and put your arms in front of you. Raise yourself up on your toes as high as you can go, then gently lower yourself. Don’t lean too far forward on the chair or counter.
Squat: Stand with feet shoulder-width apart, bend your knees and push hips back like sitting in a chair, then return to standing, keeping your back straight and core engaged.
Feet together: Stand with feet together, eyes open, and hold steady for 10 seconds, working your way up to 30 seconds.
Step Taps: Stand in front of a staircase, then slowly lift one foot to tap your toes on the step in front of you. Return your foot to the floor. Hold onto a wall or furniture for extra stability.
Calf Raise exercise
Feet together exercise
If you are experiencing persistent ankle pain, instability, or difficulty with balance after an ankle sprain, it is important to seek professional help from a physiotherapist. A physiotherapist can develop a personalised rehabilitation plan that addresses your unique needs, helping you restore mobility, regain confidence, and reduce the risk of future falls. They will also guide you through appropriate exercises that are safe and effective, ensuring a comprehensive recovery.
Preventing Future Ankle Injuries in Older Adults
In addition to rehabilitation, there are several steps that older adults can take to reduce the risk of future ankle sprains:
Wear supportive footwear: Proper shoes can provide the necessary support and cushioning to protect the ankle during daily activities.
Maintain strength and flexibility: Regular exercise that focuses on overall lower body strength, flexibility, and balance can help prevent future injuries.
Stay active: Maintaining regular physical activity can improve joint health and increase overall stability.
With appropriate rehabilitation, ankle sprains in older adults can be effectively managed. This allows seniors to maintain their independence, reduce their fall risk, and continue living an active, fulfilling life. By working with a physiotherapist, older adults can regain strength and confidence, ultimately improving their balance and reducing their fear of falls.
If you or a loved one is struggling with the aftermath of an ankle sprain, don’t hesitate to contact a physiotherapist. Proper treatment can make a world of difference in recovery and long-term mobility.
References:
Terada, M., Kosik, K., Johnson, N., & Gribble, P. (2018). Altered postural control variability in older-aged individuals with a history of lateral ankle sprain. Gait & posture, 60, 88-92.
Gribble, P. A., Bleakley, C. M., Caulfield, B. M., Docherty, C. L., Fourchet, F., Fong, D. T. P., ... & Delahunt, E. (2016). Evidence review for the 2016 International Ankle Consortium consensus statement on the prevalence, impact and long-term consequences of lateral ankle sprains. British journal of sports medicine, 50(24), 1496-1505.