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.
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 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.
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
