How to Prevent an Ankle Sprain from Becoming a Chronic Instability

Ankle sprains are a common orthopedic injury that can occur simply by stepping off the curb the wrong way. Without proper care, a sprain can eventually lead to a more serious condition known as ankle instability.

At Adler Foot and Ankle in North Miami Beach and Hallandale, Florida, we use advanced technologies to evaluate the structures of your ankle joint after a severe sprain. Our seasoned foot and ankle specialists also offer resources that help lower your risk factors for instability and other ongoing complications. Here’s what you should know. 

Ankle sprain versus ankle instability

An ankle sprain occurs when you twist, turn, or roll your ankle in an unusual way. This unnatural movement can stretch the joint’s stabilizing ligaments, or the tough bands of fibrous tissue that keep your ankle bones in place.

Strains or tears in the ligaments can lead to persistent pain, swelling, and reduced range of motion in your ankle joint. The ligaments on the outside of your ankle are most susceptible to sprains.

Ankle instability describes the recurrent weakness, or “giving way,” of your ankle joint. Instability can develop after a series of ankle sprains, especially if you don’t allow the injury to heal fully before returning to running or other high-impact activities.

When you have chronic ankle instability, your ankle randomly may give out during activity or when you’re just standing around. You may feel like your ankle joint is wobbly when you’re walking, or you may feel like you’re limited by chronic ankle tenderness, pain, and swelling.

Treatment options for ankle sprains and instability

The treatment strategies for ankle sprains and instability are similar, depending on the severity of your condition. Our foot and ankle specialists may recommend therapeutic strategies like:

• Rest
• Bracing
• Activity modifications
• Physical therapy
• Anti-inflammatory and pain-relieving medications

If nonsurgical treatments don’t effectively manage the symptoms of ankle instability, or if the giving out of your ankle joint is causing disability, our team may recommend ankle surgery. We use minimally invasive techniques to repair or reconstruct the torn ligaments that support your ankle joint.

Tips to prevent chronic ankle instability

There are several proactive steps you can take to protect against repeated ankle sprains that have the potential to progress into ankle instability. Our providers recommend the following preventive strategies:

1.Don’t push through the pain

If you’re experiencing ankle pain during exercise or any other activity, don’t keep pushing yourself or ignoring your pain.

Schedule a diagnostic evaluation with our team at Adler Foot and Ankle, so we can confirm or rule out a sprain or other condition. Otherwise, you may be putting yourself at risk for chronic pain and long-term ankle complications.

2. Engage in targeted exercises

Engaging in coordination and resistance training exercises can help prevent ankle instability. Ankle-strengthening exercises like calf raises, heel raises, and ankle rolls should be a part of your daily routine.

If you play sports, it’s essential that you participate in appropriate warmup exercises to protect the ligaments of your ankle from unnecessary stress and strain.

3. Consider a rehabilitation program

If you’re prone to recurrent ankle sprains, it’s worth your time to invest in a rehabilitation program. Working with a skilled therapist helps you learn how to protect your ankle joint from unnecessary injuries. Your rehab specialist can also recommend strategies to safely heal existing tendon damage to prevent instability.

Support improved ankle health and stability today

Whether you’re prone to ankle sprains or you’ve been experiencing signs of chronic ankle weakness after a recent sprain, we can help. Call or click online to schedule a visit with our team at Adler Foot and Ankle in North Miami Beach and Hallandale, Florida, today.