Best Ankle Brace For Plantar Fasciitis

Is Plantar Fasciitis Caused by Weak Ankles?

Yes, weak ankles in some cases are a contributing factor to plantar fasciitis.

When it comes to weak ankles, they can impact the situation in a couple of ways. Weak ankles can lead to abnormal gait patterns. For instance, if the ankles are unable to properly stabilize the foot during walking or running, it may cause the foot to overpronate (roll inward) or supinate (roll outward) more than normal. Overpronation, in particular, can put additional and abnormal strain on the plantar fascia with each step as it stretches and pulls in an unusual manner. Moreover, the ankles are an important part of the body's shock-absorbing system during movement. Weak ankles might not be able to effectively absorb the impact forces when the foot hits the ground. As a result, more of that force is transmitted to the plantar fascia, raising the risk of inflammation and injury.

So, how can we strengthen our weak ankles? 

• Resistance Training: Use resistance bands or ankle weights to add load during ankle movements. Exercises like resisted dorsiflexion (pulling the foot upward towards the shin), plantarflexion (pointing the toes downward), inversion (turning the sole of the foot inward), and eversion (turning the sole of the foot outward) can be done with added resistance. This helps build muscle strength around the ankle over time.
• Weight Management: Maintaining a healthy weight is crucial as excess weight puts additional stress on the ankles and feet. Losing weight if necessary can reduce the load that the ankles have to bear during daily activities and movement, making it easier for the ankle muscles to function and gradually strengthen. 
• Use of Ankle Braces: For those with chronically weak ankles, wearing an ankle brace during daily activities like walking for long periods or standing for extended hours can also be beneficial. It can take some of the load off the ankle muscles and joints, preventing fatigue and further weakness. Choose an ankle stabilizer brace that is comfortable and fits well under your shoes and socks so that you can wear it regularly without discomfort.
• Increasing Activity Gradually: Avoid sudden increases in physical activity levels that can overwhelm weak ankles. Instead, gradually increase the duration, intensity, and frequency of activities like walking, running, or sports participation. This gives the ankle muscles time to adapt and get stronger.