It always starts the same way — a sudden twist, a sharp pain, and that familiar swelling that makes you wince just looking at it.
You rest, ice it, and maybe even wear a brace for a while. Then, just when you think you’re finally back to normal, it happens again.
Another sprain. Same ankle. Same frustration.
It’s enough to make anyone wonder if something deeper is going on — and the truth is, there probably is.
Whether you’re an athlete pushing your limits or someone who just wants to walk without worry, recurring ankle sprains are more than bad luck. They’re a signal your body’s been trying to send for a while.
Once you understand why they keep coming back, you’ll finally know what to do to break the cycle for good.
Understanding recurrent lateral ankle sprains
Have you sprained your ankle once and felt like it just keeps happening? You’re not alone. One of the most common injuries—especially for athletes and active people—is a lateral ankle sprain, which happens when the ankle rolls outward and overstretches the ligaments on the outside of your foot.
But what if it keeps coming back? Let’s explore why that might happen and what you can do to prevent it.
What is a lateral ankle sprain?
A sprain happens when the strong bands of tissue (ligaments) that hold your ankle together get stretched or torn. Most sprains happen when the foot rolls inward (called inversion), often during sports or uneven walking.
Why is there a risk of it happening again?
People who have sprained their ankle once are more likely to do it again. Here’s why:
1. Damaged balance sensors (proprioception)
Inside your ligaments are tiny sensors that tell your brain where your foot is in space. If those are damaged, your body doesn’t respond as well to uneven surfaces—and you’re more likely to roll your ankle again.
2. Looser ligaments
After a sprain, ligaments can stretch out and not return to their original tightness. This leads to mechanical instability, where the ankle physically moves more than it should.
3. Muscle weakness
Strong ankle and leg muscles help absorb shock and stabilise your joints. If those muscles (especially on the outside of the foot and up through the hip) are weak, your ankle has to do more work, increasing the chance of reinjury.
4. Poor postural control
If your whole leg isn’t moving well—from the hips down—you might have balance or control issues that put extra stress on the ankle.
5. Secondary issues
Sometimes, recurrent sprains are due to other underlying problems that occurred with the initial injury or developed later:
- Stiffness: A limited range of motion (like in dorsiflexion, pulling your toes up) can alter your walking and running mechanics, putting stress on the ankle.
- Damage to cartilage or bone: Repeated trauma can lead to damage inside the joint (like osteochondral lesions), causing ongoing pain and instability.
- Scar tissue/impingement: The formation of scar tissue can cause persistent pain and restrict normal joint movement.
6. Returning to activity too soon
Jumping back into sports or high-impact activities before the ankle has regained sufficient strength, range of motion, and stability increases the risk of immediate re-injury.
How can we manage this?
The good news is, with the right rehab, we can reduce the risk of recurrence.
Here’s what helps:
- Balance training: Using wobble boards or single-leg exercises improves your reflexes and ankle stability.
- Strength training: Exercises that target the muscles around the ankle, calf, and hip can help protect your joints.
- Bracing or taping: For people who play sports or do a lot of walking, wearing an ankle brace or using athletic tape can offer extra support.
- Progressive rehab: Your exercises should get harder over time as you improve—this keeps challenging your muscles and balance systems.
- Surgery (only if needed): In severe or chronic cases where the ankle keeps giving way, surgery might be considered to repair the damaged ligaments.
When to see a physio
If your ankle keeps rolling, or if you still feel unstable even after your first injury has healed, it’s time to see a physiotherapist. They’ll assess your movement, strength, and control, then give you a tailored plan to get you back on track—stronger than before.
Final thoughts
Recurring ankle sprains aren’t just random accidents — they’re your body’s way of telling you that something hasn’t fully healed or been properly addressed. Weak ligaments, poor balance, or skipped rehab exercises can all set the stage for another painful twist.
The good news is, you don’t have to keep repeating the same cycle. With the right combination of strengthening, stability work, and mindful movement, you can rebuild your ankle’s resilience and finally move with confidence again.
Treat your recovery as more than just healing from an injury — think of it as retraining your body to stay strong and stable for the long run. Because once you do, those frustrating sprains will become a thing of the past.
Book an appointment with one of our experienced physiologists today for a comprehensive assessment and customised treatment plan.
References
- Beynnon, B. D., Murphy, D. F., & Alosa, D. M. (2002). Predictive Factors for Lateral Ankle Sprains: A Literature Review. Journal of Athletic Training, 37(4), 376–380. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC164368/
- Haddad, S. L. (2016). Sprained Ankle. OrthoInfo. Retrieved from https://orthoinfo.aaos.org/en/diseases–conditions/sprained-ankle/
- Hubbard, T. J., & Wikstrom, E. A. (2010). Ankle sprain: pathophysiology, predisposing factors, and management strategies. Open Access Journal of Sports Medicine, 1, 115–122. https://doi.org/10.2147/oajsm.s9060
- Kaminski, T. W., & Hartsell, H. D. (2002). Factors Contributing to Chronic Ankle Instability: A Strength Perspective. Journal of Athletic Training, 37(4), 394–405. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC164371/
- Mugno, A. T., & Constant, D. (2021). Recurrent Ankle Sprain. In StatPearls. StatPearls Publishing.
- Young, C. C. (2019). What causes recurrent ankle sprains? Medscape. Retrieved from https://www.medscape.com/answers/1907229-95136/what-causes-recurrent-ankle-sprains
- Chronic Ankle Instability. (2021). Physiopedia. Retrieved from https://www.physio-pedia.com/Chronic_Ankle_Instability
