Chronic ankle sprains occur when you repeatedly twist or injure your ankle, causing the ligaments (the tough bands of tissue that hold your ankle bones together) to weaken or stretch out. This can lead to long-term pain, ankle instability, and an increased likelihood of future sprains.
If you’ve sprained your ankle before, it might not heal completely, making you more susceptible to additional sprains. A weak ankle with loose ligaments can contribute to this, especially when walking or running on uneven ground. Sports that involve frequent stopping, starting, and sudden changes in direction, such as basketball, soccer, or running, can also put extra stress on your ankles, increasing the risk of sprains.
Signs and Symptoms
- Pain: Ongoing pain around the ankle, especially when moving it.
- Swelling: The ankle may swell, especially after activity.
- Instability: The ankle might feel wobbly or like it could give out at any moment.
- Stiffness: The ankle may feel stiff or rigid when moving, particularly in the morning.
How It Can Affect the Feet
- Difficulty Walking: Chronic ankle sprains can make walking or staying active hard.
- Increased Risk of Injury: An unstable ankle is more likely to get injured again, leading to more pain and problems.
Treatments
- Rest: Give your ankle time to heal by staying off it as much as possible.
- Ice: Applying ice to the injured area can help reduce swelling and pain.
- Strengthening Exercises: Exercising to strengthen the ankle muscles can help prevent future sprains.
- Supportive Footwear: Footwear with rigidity around the heel (the heel counter) and through the midsole (does not twist easily) is essential. If the sole under the front of your foot is curved and rigid, this is often also very helpful.
- Ankle Brace: A brace can support your ankle and prevent further injuries.
- Physical Therapy: A physical therapist can guide you through exercises and treatments to enhance ankle stability. Advanced therapies like MLS Laser and Shockwave Therapy can accelerate your recovery and help you get back on your feet sooner.
- Surgery: In severe cases, surgery might be needed to repair or tighten the ligaments.
How to prevent ankle sprains
You can help keep your ankles strong and reduce the risk of sprains. There are several steps that you can take steps to prevent ankle sprains:
- Strengthen the muscles around your ankle with exercises like calf raises, ankle circles, or resistance band exercises.
- Practice balancing on one foot to improve your balance and ankle stability.
- Wear shoes that fit well and support your ankles primarily. High-top shoes or boots can offer extra support if they are firm around the heels and ankles.
- Replace Worn-Out Shoes, as shoes with worn-out soles or poor support can increase the risk of sprains.
- Stretch your ankles and legs before physical activity. This reduces the risk of injury by loosening up the muscles and ligaments.
- Start slowly and gradually increase the intensity of your workout to avoid putting sudden stress on your ankles.
- Be careful when walking or running on uneven surfaces, which can cause your ankle to twist unexpectedly. Keep your walking or running path clear of obstacles that could cause you to trip.
- If you’ve had an ankle sprain before or are at higher risk, wearing an ankle brace can provide extra support.
- Athletic taping can also help stabilize your ankle during sports or physical activities.
- If your ankle feels sore or tired, give it a rest. Pushing through pain can increase the risk of sprains.
- Don’t overdo it with your physical activities. Give your body time to recover between workouts or games.
- Keeping your bodFollowing these tipsy fit and flexible can help prevent injuries, including ankle sprains. Make sure to include exercises that work on your overall strength, flexibility, and endurance.
Taking care of your ankle after an injury and doing exercises to strengthen it can help prevent chronic ankle sprains and keep you active. Still, when feeling pain or discomfort in your ankle, it’s essential to rest and seek advice from a healthcare professional.
People who have repeatedly sprained their ankles may have loose ligaments and/or ankle instability. Often, these conditions are made worse by a mechanical condition called Functional Hallux Limitus.
This condition causes the foot to become unstable during walking and running, making it more likely to roll over and sprain the ankle if you step on a pebble, a crack, or just some uneven ground.
Treating Hallux Limitus properly drastically reduces the likelihood of ankle sprain. Prevention is always preferred over treating an ankle sprain!
The Good News
Chiropodists are uniquely trained to recognize and address Functional Hallux Limitus and help reduce your chances of ankle sprains.
At The Foot Advantage, in addition to addressing the biomechanics that may predispose you to ankle sprains with custom foot orthotics and footwear advice, physical therapies like MLS Laser and Shockwave Therapy can get you back on your feet sooner!