How to Prevent Ankle Instability After a Severe Sprain

Chronic ankle instability resulting from an ankle sprain is among the most common sports injuries in the United States and something we often see at Mill Creek Foot & Ankle Clinic.

Unfortunately, up to 70% of people who experience an ankle sprain end up with lingering problems like chronic ankle instability. That’s why taking the right approach after a sprain is crucial to ensure proper healing and prevent long-term issues.

Understanding chronic ankle instability

Chronic ankle instability causes the outside of the ankle to feel weak or give way, even when standing still or engaging in mild activity. Symptoms include ankle pain, swelling, and tenderness.

When you sprain your ankle, the ligaments connecting the bones in your joint stretch or tear. Without proper care and rehabilitation, those ligaments weaken further, increasing the risk of your ankle turning again. Over time, this cycle can lead to instability and ongoing discomfort.

Not all sprains are the same. They range from mild stretches of the ligaments (Grade 1) to partial tears (Grade 2) and complete ligament tears (Grade 3).

Severe sprains have a higher chance of leading to chronic instability, so contact us if your pain, swelling, or discomfort doesn’t improve within 24 hours. Early intervention can significantly enhance your recovery.

How to prevent chronic ankle instability

If you’ve recently sprained your ankle, there are several strategies you can use to prevent long-term instability. These methods focus on supporting the healing process and strengthening your ankle.

Follow the RICE protocol

Right after an ankle sprain, follow the RICE method to reduce swelling and promote healing:

• Rest — Avoid putting weight on your ankle and give it time to recover
• Ice — Use a cold pack to minimize swelling and pain
• Compression — Apply an elastic bandage or compression sock to reduce swelling
• Elevation — Raise your ankle above heart level to limit swelling

This basic first-aid protocol is a proven way of managing acute injuries.

Physical therapy

Once your ankle begins to heal, physical therapy plays a key role in recovery. Your therapist guides you through exercises that restore strength, balance, and range of motion.

Initially, these exercises focus on gentle movements to regain mobility. Over time, they progress to strengthening exercises that target not only the ankle but also the calves and feet, which support the ankle joint.

Physical therapy strengthens the muscles around your ankle and helps your ligaments heal properly. It also improves balance and stability, which are essential for preventing future sprains.

Therapists often include exercises that mimic real-life movements, ensuring your ankle is ready for daily activities and sports. Regular therapy can break the cycle of instability and give you a stronger, more stable ankle.

Use braces or tape

An ankle brace or athletic tape can help stabilize your ankle and prevent additional sprains. This is especially important if you’re participating in sports or other activities that put strain on the ankle.

Bracing provides firm support while taping allows for a bit more flexibility. Both options help protect the ligaments as they heal.

Make smart footwear choices

Wearing properly fitting shoes that offer good support makes a significant difference in preventing ankle instability. Avoid shoes with inadequate arch support, and don’t wear high heels. 

Additionally, warming up before exercise and being mindful of uneven surfaces can help you avoid further injuries.

Addressing chronic instability

If chronic ankle instability has already set in, you still have options for improvement. Physical therapy remains a key part of treatment, but in some cases, surgery may be necessary to tighten or reconstruct damaged ligaments. These procedures help restore stability and prevent further injuries.

Our board-certified foot and ankle surgeon, Joseph Hall, DPM, FACFAS, can advise you on the best course of action after a thorough evaluation.

Tips for everyday prevention

After your ankle heals, take steps to keep it strong and prevent future injuries:

• Engage in regular exercises that improve ankle strength and flexibility
• Stretch your calves and feet to maintain a good range of motion
• Wear supportive footwear and avoid walking on uneven surfaces when possible
• Listen to your body and avoid overloading your ankle with intense activity too soon

Preventing chronic ankle instability starts with proper care after a sprain. Following the RICE protocol, engaging in physical therapy, and using supportive devices like braces can strengthen your ankle and reduce the risk of long-term problems.

These steps ensure your ankle heals properly and keep you active and pain-free. If you’re struggling with lingering issues after a sprain, reach out to us at Mill Creek Foot & Ankle Clinic by phone or via the contact page on our website.