Ankle Injury Symptoms and How to Test Ankle Strength at Home

Your ankles are very important for walking and moving every day. Strong ankles help keep you steady and stop you from falling. Healthy ankles support your body and lower the chance of getting hurt during activities. 

They also help you stay active and enjoy sports without pain. Testing your ankle strength shows if your ankles are healthy or need care. This article will explain simple ways to check your ankle strength, signs of weak ankles, and what to look for if you injure your ankle. Taking care of your ankles now can prevent bigger problems later and keep you moving easily. Let’s begin!

How to Test Ankle Strength

Testing your ankle strength is important if you are recovering from an injury or want to make sure your ankles are strong. Strong ankles help support your body weight and prevent falls.

There are simple ways to check strength that you can try at home or with a therapist. These tests assess how well your ankle muscles work and how stable the joint is.

1. Manual Muscle Testing

A doctor or therapist gently resists your ankle as you move it in different directions. This checks how strong and flexible your ankle muscles and ligaments are. 

It helps find any weak or painful spots. This test shows if your ankle can support your body during everyday activities. It also helps guide your treatment or exercise plan.

• Dorsiflexion: Pulling your ankle up toward your shin.
  
• Plantarflexion: Pointing your foot down.
  
• Inversion: Turning your foot inward.
  
• Eversion: Turning your foot outward.
  

If you can resist the force well, your ankle is strong. This test checks the strength of muscles around the ankle joint.

2. Single Leg Heel Raise

Stand on one leg and slowly lift your heel off the ground, rising onto your toes. This helps check how strong your calf muscles are.

It also shows how well your lower leg can support your body weight on one foot. If you find it hard to do or lose balance, you might have some weakness. Doing this test regularly can help you see if you’re getting stronger.

3. Balance Test

This test checks how stable and strong your ankle is. Stand on one foot and try to keep your balance without putting the other foot down. 

To make it harder, close your eyes or stand on a soft surface. If you have trouble staying balanced, it might mean your ankle is weak. Doing balance exercises can help make your ankle stronger and prevent injuries.

• Stand on one foot with eyes open or closed.
  
• See how long you can stay balanced without falling.

4. Power Squats

Power squats help test and improve the strength and stability of your ankles, knees, and hips together. Stand with feet shoulder-width apart, then bend your knees and lower your hips as if sitting back into a chair. Keep your weight on your heels and your back straight. Slowly rise back up to standing.

• If you can perform squats smoothly without your ankles rolling or wobbling, your ankle strength is good.
  
• If your ankles feel unstable or painful during squats, your ankle muscles might need strengthening.
  

How to Tell if Ankles Are Weak

Weak ankles can cause problems in everyday life. They make it easier to twist or sprain your ankle. Walking or standing may feel unstable or painful. You might notice your ankle feels wobbly or gives way sometimes. 

If you have trouble keeping your balance or feel pain after activity, your ankles could be weak. Knowing these signs early helps you take steps to get stronger and avoid injuries.

1. Frequent ankle sprains.
2. Feeling wobbliness or instability when walking or standing.
3. Difficulty balancing on one leg.
4. Pain or discomfort when moving.
5. Limited movement or stiffness making walking hard.
   

If you have these symptoms, try exercises to strengthen your ankles. Early action can prevent more serious problems later.

5 Things to Observe When Evaluating an Ankle Injury

When you hurt your ankle, checking it quickly can help you know how bad it is. Look for signs like swelling, pain, or trouble moving. Knowing these signs helps you decide if you should see a doctor or just rest at home. Acting fast can stop the injury from getting worse.

1. Swelling and Bruising

If your ankle is swollen or has bruises, it might be injured inside. Swelling usually happens soon after the injury and can make your ankle feel tight or stiff. Bruises appear when blood leaks under the skin, showing where the injury is.

2. Range of Motion

Try moving your foot up, down, left, and right. If it hurts or doesn’t move well, you might have a sprain or broken bone. If it feels stiff or painful, don’t put weight on it. See a doctor to get it checked and stop it from getting worse.

3. Tenderness

Press gently on different spots around your foot. If one spot hurts a lot, that’s likely where the injury is. Don’t press too hard because it can cause more pain. If you find a sore spot, don’t put weight on it and tell your doctor. This helps them find the problem and give the right treatment.

4. Ankle Stability

Try standing or walking. If it feels loose or wobbly, you might have a torn ligament. This makes the joint weak and easy to hurt again. Stop using it, rest, and don’t put weight on it. See a doctor to get the right care and heal well.

5. Ability to Bear Weight

Try to stand or put weight on your foot. If it hurts a lot or you can’t do it, see a doctor right away. Getting help early can reduce swelling and help you heal faster. Don’t walk too much while you’re healing, or it could make things worse. Rest, use ice, and follow your doctor’s advice to recover safely.

Summary

Your lower joint helps you walk and move easily. Testing strength with manual muscle tests, heel raises, and balance tests helps check how strong the area is. Strong lower joints prevent falls and support your daily activities.

Weakness in this area may cause frequent injuries, poor balance, or pain. When there’s an injury, check for swelling, bruising, pain, limited movement, and stability. Proper care and strengthening exercises can help you recover faster.

Keeping this area strong with exercises and balance training can prevent injuries and improve movement. Healthy joints lead to a more active and pain-free life.