Preventing Chronic Instability After a Severe Ankle Sprain

A sprained ankle is one of the most common sports injuries, but you don’t have to be an athlete to experience this acutely painful condition. Just one step off the curb, a high heel that goes sideways, or a too-abrupt stop during a run can twist your ankle, stretching or tearing the ligaments that hold it stable. 

Every day, about 23,000 women, men, and kids in the United States seek medical care for a sprained ankle. Many others may also experience a sprain but don’t consult a podiatrist.

Approximately 70% of people who sprain their ankles develop complications, including chronic ankle instability. If you experience a sprained ankle, the first order of business is to heal it. 

Next, take the steps that prevent — or minimize — the chance of chronic ankle instability and subsequent sprains.

Our knowledgeable and expert podiatrists at North Park Podiatry treat sprained ankles to provide relief and help ligaments heal. However, we also advise you on the next steps at our San Diego, California, office to maintain stability in your ankle after you’ve healed.

How do you prevent chronic instability after a severe ankle sprain? Take these steps.

See a podiatrist 

While you may be tempted to just “ice” a sprain and rest your foot, you need to know how severely your ankle was sprained. We look inside your ankle with X-rays, CT scans, or other imaging technologies. Then, we tailor your treatment based on the severity of your sprain. 

Most sprains heal with bracing alone, but a severe sprain might best be served by surgery. A severe sprain that heals improperly could leave you with loose ligaments that can’t stabilize your ankle, putting you at risk for further sprains.

Brace up

Whatever grade of sprain you have, you need to immobilize your ankle during your early days of recovery. We may give you a brace or boot to keep your ankle safe and allow you some mobility.

You may need to use crutches or another assistive device to help you get around as your ankle heals. Be sure to keep your follow-up appointments so that we can evaluate the efficacy of your healing and recommend the next steps.

Strengthen your entire body

Work with a physical therapist (PT) as you recover. In addition to providing you with specific exercises to strengthen your ankle, they should also focus on overall strength through resistance training and stretching.

Focus on ankle strength

Even after we tell you that your sprain has healed, don’t neglect your ankles. This is a good idea even if you haven’t sprained your ankle. In fact, a solid, strong base keeps you safe from falls as you age. Here are some exercises:

Warm-up circles

Lie down on your back or sit in a chair and lift one leg. Rotate the ankle in a circle 10-15 times. Repeat in the other direction. Do the same with the other ankle.

Resistance train in all directions

Loop a resistance band around the front of your foot and attach the other end to a table leg or other stable object. Flex the foot forward, backward, sideways, and backward. Repeat 15 times, three sets per day.

Stand on tippy toes

An easy exercise to do almost anywhere, including when you’re standing in line, is simply raising your heels and standing on your bent toes. If you feel unstable, hold onto a wall or chair back. Repeat 10 times, once per day. 

Write your name 

Lie on your back. Lift one leg in the air. Point your toes, then use them to write your name in the air. Then try the entire alphabet! Repeat with the other leg. 

One-legged balance

Stand on one leg for at least 20 seconds, using a wall, chair, or person for support. Then, repeat to the other side. Do both sides three times, once a day.

Get the right shoes

You must have a stable base to support your ankles and all of your other joints. If you’ve sprained your ankle, purge your closet of all shoes that don’t support your foot health. That means getting rid of high heels, narrow toes, and other shoes that do your feet no favors.

Many designers have beautiful, flattering fashions that don’t require heels or narrow-toe boxes. If you can’t throw out all of your favorites, be careful about when, where, and for how long you wear them. You may also need custom orthotics to help keep your feet aligned and stable in your everyday and sports shoes.

Treat your ankle sprain and prevent chronic ankle stability by calling us for sprained ankle treatment today. You can reach us by phone or via the online appointment form.