Struggling with Ankle Instability? Here's How to Avoid Future Sprains

One of the most common foot injuries is sprained ankles, which occur when the foot rolls outward, overstretching, or torn ankle ligaments. Minor sprains can heal on their own, and surgery is required only in rare cases.

However, ankle instability could follow one or more sprains, leaving you prone to repeated injuries. Recovery from an ankle sprain often determines how much instability you experience in the future. 

The ankle, foot, and sports specialists at Bahri Orthopedics & Sports Medicine Clinic can help you progress through ankle sprain recovery to minimize the chances of instability and reinjury in the future. 

How ankle instability occurs

The soft tissues that support the bones of your foot and ankle usually do an excellent job keeping the ankle stable and supported. Stepping awkwardly or turning suddenly with your foot planted can cause your ankle to roll away from your body, affecting one or more ligaments. 

These tough connective tissue straps are not unlimited in strength and will stretch or tear with overextension. Your ankle may appear bruised and swollen, making it difficult to bear weight on your foot. 

Instability starts days after a sprain, as tissue begins to heal. Resting, icing, and wrapping your ankle are typically the first steps of care, often accompanied by pain medication for comfort.

How to avoid future ankle sprains and instability

As recovery begins, protecting your ankle becomes your priority. Reinjury now could cause a huge setback. 

Protection may take the form of a boot, brace, crutches, or splint to transfer weight off your ankle while stabilizing and supporting your foot. 

Most ankle sprains heal by themselves, but you can’t judge recovery by simply the lack of pain. Your ankle may feel fine before fully recovers, so you’ll remain at risk of further injury. 

Here are some steps you can take to reduce your risk of ankle instability: 

• Be sure your sprain is fully healed by consulting with medical professionals like your primary care physician or the surgeons at Bahri Orthopedics & Sports Medicine
• Use physical therapy exercises with a therapist and at home
• Choose supportive footwear that’s appropriate for your favorite activities
• Maintain general muscle strength with regular low-impact exercise
• Take care when running or walking on uneven ground
• Perform stretches and warm-ups before engaging in sports or strenuous activities
• Discontinue activities or reduce your intensity as you start to get tired. 

Ankle sprains can take anywhere from 2 to 12 weeks to heal, and when chronic instability creeps in, your risk of reinjury can extend for years. 

When you have a moderate to severe ankle sprain, or if you’ve had previous ankle injuries, consider partnering with the team at Bahri Orthopedics & Sports Medicine, which has two locations in Jacksonville for your convenience. Call or click to book your consultation today.