Ankle Anatomy And Movement Essentials

1. Understanding Ankle Structure and Movements: The ankle, comprising the tibiotalar and subtalar joints, enables critical movements like plantar flexion, dorsiflexion, eversion (outward turning), and inversion (inward turning). These movements are facilitated by muscles like the peroneals and stabilized by ligaments like the lateral collateral ligament and medial collateral ligament.

Understanding the Anatomy of the Ankle: A Tale of Three Joints

Your ankle is a complex and hardworking joint that allows you to move your foot in a variety of ways. It’s made up of three separate joints:

• The ankle joint is the main joint that connects your foot to your leg. It allows you to dorsiflex (bend your foot up) and plantarflex (bend your foot down).
• The talocrural joint is a smaller joint that sits just above the ankle joint. It allows you to invert (turn your foot inward) and evert (turn your foot outward).
• The subtalar joint is a small joint that sits below the ankle joint. It allows your foot to pronate (roll inward) and supinate (roll outward).

These three joints work together to give you the range of motion you need to walk, run, and jump.

Ligaments: The Ankle’s Superheroes

Ligaments are tough bands of tissue that connect bones together. They help to stabilize the ankle joint and keep it from moving in ways that could cause injury. The ankle is supported by several ligaments, including:

• The lateral collateral ligament runs along the outside of the ankle and helps to prevent the foot from rolling inward.
• The medial collateral ligament runs along the inside of the ankle and helps to prevent the foot from rolling outward.
• The anterior talofibular ligament runs across the front of the ankle and helps to prevent the foot from dorsiflexing too far.
• The posterior talofibular ligament runs across the back of the ankle and helps to prevent the foot from plantarflexing too far.
• The calcaneofibular ligament runs between the heel bone and the fibula and helps to stabilize the ankle joint.

Muscles: The Ankle’s Movers and Shakers

Muscles are the tissues that move your bones. The ankle is surrounded by several muscles that allow you to move your foot in different directions. These muscles include:

• The peroneals are a group of muscles that run along the outside of the ankle. They help to evert the foot.
• The tibialis anterior is a muscle that runs along the front of the ankle. It helps to dorsiflex the foot.
• The tibialis posterior is a muscle that runs along the back of the ankle. It helps to plantarflex the foot.

Understanding the Ankle’s Anatomy: Ligaments for Stability

Imagine your ankle as a fortress, with walls of bones and gates guarded by tough ligaments. These ligaments are like the gatekeepers, preventing unwanted movements and keeping your ankle steady.

The lateral collateral ligament (LCL) is the sturdy watchman on the outside of your ankle, keeping your foot from turning inward. On the inside, the medial collateral ligament (MCL) stands sentinel, guarding against outward motion.

Up above, the anterior talofibular ligament (ATFL) and posterior talofibular ligament (PTFL) work together like a drawbridge. They allow your foot to move up and down, but only when it’s supposed to.

Finally, the calcaneofibular ligament acts as a secret agent, hidden from view at the back of your ankle. It works quietly to keep your heel bone in place.

These ligaments are like the unsung heroes of your ankle, silently working behind the scenes to prevent ankle disasters.

Understanding the Ankle’s Dynamic Crew

When it comes to our ankle’s anatomy, there’s a whole symphony of muscles working together to keep us moving and grooving. Let’s dive right in and meet the star players!

The Amazing Peroneals

These guys are the lateral movers, responsible for turning your foot outward (eversion). They’re like the sassy sidekicks of the ankle, always ready to kick your foot to the side.

The Trustworthy Tibialis Anterior

This muscle is the ankle’s elevator, lifting the foot upwards (dorsiflexion). Imagine it as the strongman of the bunch, boosting your foot to take on any challenge.

The Versatile Tibialis Posterior

Meet the multitasker of the crew! Not only does it invert (turn inward) the foot, but it also supports the arch and helps stabilize the ankle during those tricky twists and turns. It’s like the swiss army knife of ankle muscles!

The Ankle: More Than Just a Hinge

Understanding the Anatomy of the Ankle

Your ankle is a complex joint that allows you to move your foot up and down, side to side, and even rotate it. It’s made up of three joints: the ankle joint (where your foot meets your lower leg), the talocrural joint (where your foot connects to your ankle bone), and the subtalar joint (which allows your foot to move side to side).

Your ankle is stabilized by a network of ligaments, which are tough bands of tissue that connect your bones. The lateral collateral ligament and medial collateral ligament are on the sides of your ankle, while the anterior talofibular ligament, posterior talofibular ligament, and calcaneofibular ligament are on the front and back.

Your ankle is also controlled by a group of muscles, including the peroneals, which move your foot outward, and the tibialis anterior and tibialis posterior, which move your foot inward and upward.

Exploration of Ankle Movements

Eversion and Inversion: The Moves Your Ankle Makes

Your ankle can move in two main directions: eversion and inversion. Eversion is when your foot turns outward, like when you’re walking on the outside of your foot. Inversion is when your foot turns inward, like when you’re walking on the inside of your foot.

These movements are essential for everyday activities like walking, running, and jumping. They also help you maintain balance and prevent ankle sprains.

Exploration of Ankle Movements

Imagine your ankle as a maestro, guiding your every step with its graceful movements. These movements, known as eversion and inversion, are like dance steps that keep you balanced and agile.

Eversion is when your ankle twirls outward, like a ballet dancer turning on her toes. This motion helps you stabilize your body when walking on uneven surfaces or negotiating tight corners. It also plays a crucial role in sports like soccer and basketball, where quick changes of direction are essential.

Inversion, on the other hand, is the opposite of eversion. It’s when your ankle turns inward, as if you’re trying to draw a circle in the sand with your foot. This movement helps you absorb shock and maintain balance during activities like running and jumping. It’s also vital for everyday tasks like walking on slopes or carrying heavy objects.

So, there you have it! Your ankles are the dynamic duo of your lower extremities, allowing you to move with confidence and grace. They’re like the silent partners in your daily adventures, making sure every step you take is稳步前进(steady and sure).

Define ankle sprains and their common causes.

Ankle Sprains: A Guide to Understanding, Preventing, and Treating the Commonest Sports Injury

Ankle sprains are the most common sports injury, affecting millions of people each year. They can range from minor to severe, and can be caused by a variety of factors. While anyone can suffer an ankle sprain, certain people are at higher risk, such as athletes, people who are overweight or obese, and people who wear high heels.

Causes of Ankle Sprains

Ankle sprains are caused by the ligaments in the ankle being stretched or torn. Ligaments are tough bands of tissue that connect bones to each other. When the ankle is twisted or rolled, the ligaments can be stretched or torn, causing pain, swelling, and bruising.

The most common cause of ankle sprains is overpronation, which is when the foot rolls inward too much when walking or running. This can put extra stress on the ligaments in the ankle, making them more likely to be injured. Other causes of ankle sprains include:

• Wearing shoes that are too loose or too tight
• Walking or running on uneven surfaces
• Participating in sports that involve sudden changes in direction, such as basketball, soccer, and tennis
• Falling
• Being overweight or obese
• Having weak ankles
• Having a history of ankle sprains

Symptoms of Ankle Sprains

The symptoms of an ankle sprain can vary depending on the severity of the injury. Mild sprains may cause only slight pain and swelling, while severe sprains can cause significant pain, swelling, and bruising. Other symptoms of ankle sprains include:

• Difficulty walking or putting weight on the injured ankle
• Tenderness to the touch
• Instability or a feeling of giving way
• Bruising
• Swelling

If you have any of these symptoms, it is important to see a doctor to get a proper diagnosis and treatment plan.

The ABCs of Ankle Sprains: Understanding, Preventing, and Treating the Common Mishap

We’ve all been there: one wrong step, a twisted ankle, and boom, you’re hopping on one foot like a pirate. Ankle sprains are a common nuisance, but not to worry, matey! In this blog post, we’ll be exploring the ins and outs of those pesky ankle sprains, from their sneaky causes to their savvy treatments.

First off, let’s get to know the ankle’s anatomy. Picture this: your ankle is like a ship’s mast, with different joints and ligaments working together to keep it standing tall. There’s the ankle joint, the talocrural joint, and the subtalar joint, each playing a crucial role in keeping your foot steady and mobile. Ligaments, like strong ropes, connect these joints and stabilize the ankle, but they can get a bit stressed out if you twist or turn your ankle the wrong way.

Now, let’s talk about the different types of ankle sprains. Just like there are different flavors of ice cream, there are different types of ankle sprains:

• Inversion sprains: The most common type, where your ankle rolls inward, stretching those ligaments on the outer side of your ankle like rubber bands.
• Eversion sprains: The opposite of inversion sprains, where your ankle rolls outward, giving the ligaments on the inner side of your ankle a good workout.
• High ankle sprains: These sneaky buggers target the ligaments that connect your lower leg to your foot, causing pain and swelling higher up on your ankle.

Like a jigsaw puzzle, these different types of sprains fit into three levels of severity, with symptoms ranging from mild discomfort to major ouchies. No matter the severity, it’s important to seek treatment pronto to avoid any long-term issues.

Understanding the Anatomy of the Ankle

Your ankle is a complex joint that connects your foot to your leg. It’s made up of three joints: the ankle joint, the talocrural joint, and the subtalar joint. These joints allow you to move your foot up and down, side to side, and rotate it.

Ligaments are tough bands of tissue that connect bones together. They help to stabilize the ankle and prevent it from moving out of place. The lateral collateral ligament, medial collateral ligament, anterior talofibular ligament, posterior talofibular ligament, and calcaneofibular ligament are the key players in keeping your ankle in check.

Muscles are responsible for moving your ankle. The peroneals, tibialis anterior, and tibialis posterior are the main muscles involved in ankle movement.

Exploration of Ankle Movements

Eversion is the movement of your foot away from the midline of your body. Inversion is the movement of your foot toward the midline of your body. These movements are essential for everyday activities like walking, running, and jumping.

The Prevalence of Ankle Sprains

Ankle sprains are one of the most common injuries, especially among athletes. They occur when the ligaments in your ankle are stretched or torn. The most common cause of an ankle sprain is rolling your ankle inward, which can happen when you step on an uneven surface or land awkwardly from a jump.

Effective Treatment Options for Ankle Sprains

If you sprain your ankle, there are a few things you can do to help it heal:

• RICE: Rest, ice, compression, and elevation. This is the cornerstone of ankle sprain treatment.
• Physical therapy: Physical therapy can help you regain mobility and prevent re-injury.
• Surgery: In severe cases, surgery may be necessary to repair the damaged ligaments.

Identifying Ankle Sprains Risk Factors

There are a few things that can increase your risk of spraining your ankle, including:

• Wearing high heels or shoes with poor support
• Running or playing sports on uneven surfaces
• Having a history of ankle sprains
• Being overweight or obese
• Having weak ankles

So, You Twisted Your Ankle: Unraveling the Mystery of Ankle Sprains

Ah, the infamous ankle sprain, a tale as old as time. Let’s face it, we’ve all been there, hobbling around like a wounded duck, cursing the day we slipped on that treacherous banana peel. But hey, don’t fret! In this ultimate guide to ankle sprains, we’ll delve into the sneaky world of your ankle, uncover its secrets, and arm you with the knowledge to heal like a superhero.

Chapter 1: Dissecting the Ankle: A Journey into Bony Bits and Ligamentous Lace

Picture this: your ankle is a symphony of bones, joints, and ligaments, working seamlessly together to keep you upright and dancing. We’ve got the ankle joint, the star of the show, allowing us to point our toes like graceful ballerinas. Then there’s the talocrural joint, connecting the ankle bone (talus) to the shinbone (tibia), and the subtalar joint, a sneaky little hinge that lets us twist and turn those pesky feet.

But wait, there’s more! Ligaments, the unsung heroes of your ankle, are the tough guys that keep these joints in check. The lateral collateral ligament (LCL) is like a stern bouncer on the outside of your ankle, while the medial collateral ligament (MCL) plays a similar role on the inside. And let’s not forget the anterior talofibular ligament (ATFL), posterior talofibular ligament (PTFL), and calcaneofibular ligament, the dynamic trio that guards against ankle rolls and wobbles.

Muscles, too, have a starring role in this ankle drama. The peroneals and tibialis anterior help us lift our feet, while the tibialis posterior gracefully points our toes.

Chapter 2: Ankle Aerobics: The Art of Inversion and Eversion

Hold on tight, folks! We’re going to explore the world of inversion and eversion, the fancy terms for rolling your ankle inwards and outwards. Inversion happens when you step on a pebble (or your sibling’s toy car), causing your ankle to roll inwards. Eversion is the opposite, like when you accidentally step on the edge of a curb and your ankle decides to take a vacation to the outer limits. These movements may seem simple, but they play a crucial role in our daily adventures, from conquering treacherous sidewalks to chasing after runaway toddlers.

Chapter 3: The Not-So-Silent Epidemic: Ankle Sprains Laid Bare

Ankle sprains, oh boy! They’re like the uninvited guest at a party, always crashing in and causing a ruckus. They’re the most common musculoskeletal injury, and they’re particularly fond of athletes, dancers, and anyone who dares to wear heels. Trust me, they’ve even taken down the mightiest of ankles.

Now, ankle sprains come in all shapes and sizes. Inversion sprains are the most common, happening when your ankle rolls inwards. Eversion sprains are less frequent, but they can be nastier, involving a tear in the ATFL. And then there’s the dreaded high ankle sprain, where the ligaments higher up the leg take a beating.

Each type of sprain comes with its own set of naughty symptoms. Inversion sprains usually cause pain, swelling, and tenderness on the outside of the ankle. Eversion sprains may cause similar symptoms, but the pain tends to hang out on the inside. High ankle sprains, on the other hand, can be a real pain, causing swelling, bruising, and difficulty walking.

Chapter 4: Healing the Wounded Beast: The RICE Protocol and More

So, you’ve twisted your ankle and it’s screaming for help. Don’t panic! We’ve got you covered with the legendary RICE protocol:

• Rest: Give your ankle some well-deserved time off. No running, jumping, or high-flying acrobatics.
• Ice: Grab an ice pack and cuddle with it for 15-20 minutes at a time, several times a day. It’ll help reduce swelling and pain.
• Compression: Wrap an elastic bandage around your ankle to provide support and minimize swelling.
• Elevation: Prop your injured foot up on a pillow to help with drainage and reduce swelling.

Once the initial swelling goes down, it’s time to enlist the help of a physical therapist. These wizards will guide you through exercises to regain mobility, strengthen those ankle muscles, and prevent future sprains. In severe cases, surgery may be necessary to repair damaged ligaments.

Chapter 5: The Power of Prevention: Unmasking Risk Factors

Now, let’s get proactive and uncover the sneaky little things that increase your risk of ankle sprains. Footwear plays a significant role. High heels and flimsy sandals are like ankle assassins, while supportive, well-fitting shoes provide the protection your ankles crave.

Terrain and sports activities can also influence your ankle’s vulnerability. Uneven surfaces, like hiking trails or cobblestone streets, can lead to slips and falls. Certain sports, such as basketball, soccer, and tennis, involve quick changes in direction that can put extra stress on ankles.

And here’s a lesser-known risk factor: occupation. If you work on your feet for long periods or in physically demanding jobs, your ankles may be more prone to sprains.

So, follow these tips, listen to your ankles, and keep those sprain-causing culprits at bay. Remember, your ankles are your faithful companions, taking you through life’s adventures. Treat them well, and they’ll keep you dancing, running, and conquering the world, one step at a time.

Physical Therapy: Your Ankle’s Secret Weapon

When you tweak your ankle, it’s like a tiny earthquake in your body. Everything hurts, you can barely walk, and you start to fear that life as you know it will never be the same. But fear not, my friend! Physical therapy is here to save the day.

Physical therapy is the key to unlocking your ankle’s full potential again. It’s not just about making the pain go away, it’s about restoring your mobility, preventing re-injury, and getting you back to doing the things you love.

Physical therapists are like ankle whisperers. They know all the secrets to getting your joint back in tip-top shape. They’ll teach you exercises to strengthen the muscles around your ankle, improve your balance, and increase your range of motion. They’ll also help you reduce swelling, improve circulation, and prevent scar tissue from forming.

By working with a physical therapist, you can get your ankle back to its old self in no time. You’ll be walking, running, and jumping without a care in the world before you know it. So don’t suffer in silence. Give physical therapy a try and say goodbye to ankle pain for good!

Benefits of Physical Therapy for Ankle Sprains:

• Reduces pain and swelling: Physical therapy can help reduce pain and inflammation by using techniques like ice packs, massage, and electrical stimulation. This can help you get back on your feet faster.

• Improves mobility: Physical therapy can help improve your range of motion and flexibility. This can help you regain the ability to walk, run, and participate in other activities.

• Strengthens muscles: Physical therapy can help strengthen the muscles around your ankle. This can help improve stability and prevent future sprains.

• Prevents re-injury: Physical therapy can help you learn how to protect your ankle from future injuries. This can help you avoid the pain and frustration of spraining your ankle again.

The Anatomy and Movement of Your Ankle

Your ankle is a marvel of engineering, allowing you to skip, jump, and dance with ease. It’s made up of three joints that work together like a well-oiled machine: the ankle joint, which lets you point and flex your foot; the talocrural joint, which handles up-and-down movement; and the subtalar joint, responsible for side-to-side motion.

Holding everything in place are some tough ligaments, like bodyguards keeping watch. There’s the lateral collateral ligament, medial collateral ligament, anterior talofibular ligament, posterior talofibular ligament, and calcaneofibular ligament. They’re like the seatbelts of your ankle, making sure it doesn’t buckle when you take a wrong step.

But that’s not all! Your ankle has a team of hardworking muscles that control its every move. The peroneals turn your foot outward, while the tibialis anterior and tibialis posterior help you lift your foot or point your toes.

When Things Go Wrong: Ankle Sprains

Unfortunately, even the most graceful of us can trip and twist our ankles, leading to a nasty sprain. Ankle sprains are like little injuries that say, “Hey, I’m here to ruin your day!” But don’t worry, we’ve got you covered.

There are three main types of ankle sprains: inversion, eversion, and high ankle. Inversion sprains are the most common, happening when your foot rolls inward. Eversion sprains occur when your foot rolls outward, which is less common. And then there’s the dreaded high ankle sprain, which involves the ligaments higher up in your ankle.

Healing Your Sprained Ankle

If you’ve sprained your ankle, don’t panic! Just follow the RICE protocol:

Rest: Give your ankle a break from any activity that hurts.
Ice: Apply an ice pack for 20 minutes at a time, several times a day.
Compression: Wrap your ankle with an elastic bandage to reduce swelling.
Elevation: Prop your foot up on pillows to keep swelling down.

Preventing Ankle Sprains

To avoid these pesky sprains, there are some things you can do:

Wear supportive footwear: High heels and flimsy shoes are ankle sprain magnets. Stick to shoes with good arch support and ankle stability.
Watch your terrain: Uneven ground and slippery surfaces can be treacherous. Be extra careful when walking or running on them.
Strengthen your ankles: Exercises like calf raises and ankle circles can help strengthen the muscles and ligaments around your ankles.

When to Seek Professional Help

Most ankle sprains can be treated at home. However, if your ankle is severely swollen, painful, or unstable, it’s time to see a doctor. They may recommend physical therapy or even surgery in severe cases.

The Impact of Footwear on Ankle Stability: A Sole-Searching Adventure

When it comes to keeping our ankles happy and stable, the shoes we wear play a pivotal role. Let’s dive into the world of footwear and explore how it can make or break our ankle’s equilibrium.

High Heels: A Balancing Act

Imagine teetering on a pair of stilettos like a tightrope walker. Heels elevate your heel, shifting your weight forward and increasing the stress on your ankle joint. The slim base provides minimal support, making you more susceptible to ankle sprains, especially when navigating uneven terrain.

Flats: A Safe Haven

On the other hand, flats offer a stable and balanced platform. They evenly distribute your weight, reducing the strain on your ankles. Shoes with a wide base and good arch support are ideal for providing a secure foundation for your feet.

Sneakers: Athletic All-Stars

For sports enthusiasts, sneakers are the ultimate ankle protectors. They combine cushioning, support, and flexibility, allowing you to move confidently without worrying about painful twists or turns. High-top sneakers provide extra ankle support, making them a great choice for activities that involve jumping or lateral movements.

Boots: Sturdy Sentinels

Boots, especially those with ankle support, offer fortress-like protection for your ankles. They stabilize the joint and prevent excessive movement, making them ideal for hiking, working on uneven surfaces, or tackling slippery winter conditions.

Sandals: Summery Hazards

While sandals can be stylish and airy, they often lack the support and stability necessary for ankle safety. Flip-flops, in particular, can increase your risk of sprains due to their lack of heel coverage and cushioning.

Lace-ups vs Slip-ons: A Battle for Control

Lace-up shoes offer a customized fit, allowing you to adjust the tightness for optimal ankle support. Slip-ons, while convenient, may not provide the same level of control, potentially increasing your risk of ankle instability.

The shoes we wear have a profound impact on the stability of our ankles. Choosing footwear that provides good support, cushioning, and stability can help prevent painful sprains and keep us moving with confidence. So, whether you’re strutting in heels, gliding in flats, or conquering obstacles in boots, make sure your footwear is up to the task of keeping your ankles safe and sound.

The Impact of Terrain and Sports on Ankle Sprains

Ever tripped and twisted your ankle while hiking on a rocky trail? Or stumbled and rolled it during a soccer game? You’re not alone! Terrain and sports activities play a huge role in the occurrence of ankle sprains, and understanding how they influence your risk can help you stay off crutches and on your feet.

Uneven surfaces, like the ones you find on hiking trails or in parks, can make your ankles work harder to maintain balance. When you step on a rock or root, your ankle has to adjust quickly to prevent a fall. This sudden movement can strain the ligaments that support your ankle, leading to a sprain.

Sports that involve sudden changes in direction or quick bursts of speed, like basketball, tennis, and soccer, also increase your risk. These activities put a lot of stress on your ankles, especially if you’re not wearing supportive footwear or if you don’t have strong ankle muscles. Even dancing, with its twists and turns, can be a culprit for ankle sprains.

So, what can you do to protect your ankles?

• Wear proper footwear: Choose shoes with good support and stability, especially when you’re hiking or playing sports.
• Strengthen your ankle muscles: Regular exercises that focus on ankle strength and stability can help prevent sprains. Try calf raises, ankle rolls, and single-leg squats.
• Be aware of your surroundings: Pay attention to the terrain you’re walking or running on and avoid uneven surfaces whenever possible.

Remember, your ankles are your body’s shock absorbers. By understanding the risks associated with certain activities and taking steps to protect them, you can keep them strong and healthy for years to come.

Understanding the Ankle: A Guide for the Curious

Prepare to unravel the mysteries of your ankle, the unsung hero that allows us to strut, dance, and conquer all kinds of adventures.

Anatomy 101: Meet Your Ankle’s Team

• Meet the Joints: Your ankle is like a bustling metropolis with multiple joints working together. The ankle joint allows you to flex and point your foot, while the talocrural joint and subtalar joint team up for smooth side-to-side movements.
• Ligaments: The Ankle’s Security Guards: Picture your ankle as a castle guarded by valiant ligaments. The lateral collateral ligament, medial collateral ligament, anterior talofibular ligament, posterior talofibular ligament, and calcaneofibular ligament work tirelessly to keep your foot firmly in place.
• Muscles: The Ankle’s Powerhouse: Your peroneals, tibialis anterior, and tibialis posterior muscles are the unsung heroes behind your graceful ankle movements.

Exploring the Ankle’s Dance Moves

• Eversion and Inversion: A Couple’s Tango: Imagine your foot turning outward (eversion) like a graceful ballerina or inward (inversion) like a sneaky spy. These movements are crucial for navigating uneven terrain and maintaining balance.

The Ankle’s Nemesis: Sprains

Ankle sprains are the ankle’s archenemy, a result of twisted or torn ligaments. They can range from minor annoyances to major ouch moments.

• Inversion Sprains: Rolling the Wrong Way: These are the most common type of sprain, occurring when your foot rolls inward.
• Eversion Sprains: Twist and Shout: Ouch! These sprains happen when your foot rolls outward.
• High Ankle Sprains: A Trickier Twist: These sprains involve the syndesmosis ligament that connects your tibia and fibula bones.

Ankle Sprain Treatment: Remedies for Recovery

Treating ankle sprains is like giving your ankle a warm, cozy hug. The RICE protocol (rest, ice, compression, elevation) is your first-aid kit, along with plenty of rest. Physical therapy can help you regain mobility and prevent future injuries. In extreme cases, surgery may be necessary to get your ankle back on its feet.

Sprain Risk Factors: Setting the Stage for Trouble

Certain activities and occupations can increase your risk of ankle sprains:

• Footwear Faux Pas: High heels and flimsy shoes can make your ankles more vulnerable.
• Terrain Traps: Watch out for uneven surfaces, slippery floors, and treacherous trails.
• Sports and Work Hazards: Activities like basketball, soccer, and construction work can put your ankles at risk.