After Ankle Sprains: How to Prevent Chronic Ankle Instability

Have you sprained your ankle? It’s a common injury that can happen anywhere. Perhaps you’ve tripped over a door sill or on a curb. Ankle sprains are a common sports injury if you play a sport where you’re frequently twisting and pivoting on your feet. 

About 20% of people with severe ankle sprains develop chronic ankle instability (CAI). Our board-certified orthopedic surgeon, Dr. Jonathan Shults, with Coastal Empire Orthopedics, treats ankle sprains and CAI so that you’re on the road to recovery as quickly as possible.

What is chronic ankle instability? 

Are you still having trouble with your ankle six months after you sprained it? At that point, if you still have discomfort or it feels like your ankle is going to give out on you and cause you to lose your balance, you have chronic ankle instability (CAI). It’s important to treat your first ankle sprain with care because of your increased risk of CAI if you injure your ankle again. 

How to prevent chronic ankle instability 

Ensuring your ankle sprain heals completely helps prevent CAI. The following are strategies to help you prevent chronic ankle instability after an ankle sprain. 

Rest and use of assistive devices

Follow Dr. Shults’ instructions while your ankle is healing. You need to rest your ankle so it can heal. That means avoiding your ankle and using a rollator or crutches if Dr. Shults says you need them. Use the RICE method (rest, ice, compression, elevation) at home. 

Physical therapy 

Dr. Shults prescribes physical therapy if you have a moderate or severe ankle sprain. You work with a physical therapist who instructs you as you perform a gentle range of motion exercises during the first phase of therapy. You’ll also perform gentle stretches to keep your Achilles tendon from constricting while your ankle heals. Your therapist uses gentle massage to bring increased blood flow to your foot and ankle. 

As you progress in physical therapy, you’ll perform exercises to strengthen the muscles in your foot and ankle so they support you as you bear weight on your foot. You’ll also learn balance exercises to help you avoid falls in the future. 

Use of a splint or brace 

As you heal, Dr. Shults lets you know if you need to wear a splint or a brace. 

Precautions to prevent future instability after an initial sprain 

The following are strategies to help prevent CAI after an ankle sprain. 

Continued bracing 

Dr. Shults lets you know if you need to wear an ankle brace as a precaution in the future. If you’re an athlete, you’ll need to wear a brace when you play your sport to mitigate the risk of CAI. 

Always warm up and cool down before exercising 

After an initial ankle sprain, don’t skip your warm-up and cool-down when exercising or playing sports. Warming up before exercise increases your muscle temperature and blood flow, making your muscles more flexible and ready for activity. Performing gentle stretches after exercises helps prevent muscle tears. 

Wear the right shoes 

Choose shoes with good support. Footwear without support, like flip flops, increases your chance of injury. Select the proper shoes for your sport. Don’t wear worn-out shoes. 

Avoid uneven surfaces

Uneven surfaces, such as grass and dirt, increase your risk of another injury. Avoid them, especially when you’re still healing. 

Call Coastal Empire Orthopedics or book an appointment online if you have an ankle injury. We’ll get you on your feet again.