Ankle sprains and similar injuries fell millions of Americans every single year, and for many people, they remain at an elevated risk for subsequent ankle injuries following the initial accident. It’s pretty common to develop ankle instability or roll your ankle more frequently after an initial sprain, and that can make every step uneasy. But why do you keep rolling your ankle after suffering an ankle sprain, and more importantly, how can you stop it and regain stability in your ankle joint once again? We answer those questions in today’s blog on chronic ankle rolling.
Why Does My Ankle Keep Rolling?
In most instances, recurrent ankle sprains or a feeling of instability in the ankle region following an sprain is due to damage to the supportive ankle ligaments. These ligaments sit on either side of your ankle joint and help to control movement and stabilize the joint complex. When you sprain your ankle, these ligaments become overstretched as the foot rolls inward or outward, which can lead to microtears in the ligament or some general weakness as a result of the traumatic force applied to the area.
These ligaments will be weaker and less stable than they were prior to your injury, and if you don’t do anything to help these ligaments get back to a pre-injury level of fitness, they’ll continue to struggle to support the ankle joint as needed. It will take less stress on the area to cause the ankle to once again sprain, and this can become a repetitive cycle. The reason you’re continuing to roll your ankle after a sprain is because the supportive ankle ligaments remain weaker and less physically capable of handling normal stress patterns. While poor biomechanics or ill-fitting shoes may also play a roll in these chronic ankle sprains, ligament damage is the heart of the issue in the majority of cases.
Stop Your Ankle From Rolling
Now that we’ve identified the root issue, it’s easier to pursue treatments that will stop your ankle from rolling as easily. Again, while switching to a more supportive shoe and improving your walking gait will be helpful, the best treatments will focus on strengthening the ankle ligaments on either side of the joint. Some ways we help patients improve function in their ankle ligaments include:
Physical Therapy – Physical therapy will likely be the best course of treatment for your damaged ankle ligaments. These targeted exercises will improve the strength and stability of your ankle ligaments. When performed under the guidance of a professional physical therapist, you can ensure you are targeting the right area while also reducing the risk of suffering a setback while strengthening your ligaments. Most patients see a significant improvement in ankle stability after just a few weeks of physical therapy sessions.
Stretching – Stretching therapy or stretching-based exercises like yoga can help to improve ligament mobility and rebuild healthy elasticity in the tissue. You don’t want the ankle to become stiff or be overly loose, which is why stretching and flexibility exercises can help develop the right level of mobility in your ankle.
Gradual Return To Intense Activity – You’ll need to gradually work towards more stressful athletic activities so as not to overload the ligaments while they are going through the recovery phase. A physical therapist or an athletic trainer can develop a routine that helps you slowly take on bigger challenges until they are confident that your ankle can handle anything you throw at it. Returning to athletics or exercise too soon during your rehab can lead to more ankle sprains, making it even harder to break out of the cycle.
Rest, anti-inflammatories, heating pads and ice packs can all address some of the symptoms you may experience after rolling your ankle, but it’s the above tips that will help get the ligaments back to a pre-injury level of fitness, and that’s what you’ll need if you want to stop rolling your ankle.
For more information, or to connect with Dr. Silverman for help with a different foot or ankle issue, reach out to Dr. Silverman by clicking here.