A severe ankle sprain can be more than a temporary setback — it can lead to chronic ankle instability if it’s not properly treated. Chronic instability occurs when the ligaments in your ankle remain weakened or overstretched after an injury.
Ankle instability can lead to repeated sprains, persistent pain, and difficulty maintaining balance. The good news is that with the right approach, you can prevent long-term problems and keep your ankle strong.
At Manhattan Podiatry Associates, with locations in Midtown and Downtown New York City, our expert team can help you get back on your feet after an ankle sprain and keep instability at bay.
Here are seven strategies to help prevent chronic ankle instability after a severe ankle sprain.
If you hurt your ankle, don’t try to power through the pain. After a severe sprain, the first step is to follow the RICE method—rest, ice, compression, and elevation. This helps reduce swelling, pain, and inflammation.
Avoid putting weight on your injured ankle too soon. This can delay healing and increase your risk of further damage.
It may sound counterintuitive, but slowing down and taking time to properly heal can make your recovery smoother and faster. Slow down to speed up!
As your ankle starts to heal, physical therapy can help prevent chronic instability. Rehabilitation exercises are designed to strengthen the muscles around your ankle and improve flexibility.
Balance exercises, such as standing on one leg or using a wobble board, can also help retrain the muscles and ligaments to support your ankle and prevent future sprains.
While it may be tempting to return to sports or normal activities as soon as you feel better, resist the urge to rush your recovery. Gradually reintroduce activities and adhere to our guidance. Low-impact exercises such as swimming and cycling can help rebuild your strength without putting too much stress on your ankle. High-impact exercises, like jumping, running, or HIIT classes, should be avoided until you're fully healed.
Taping your ankle can provide additional stabilization and help keep the ligaments in place. There are two main types of tape beneficial for ankle instability:
Always follow proper wrapping instructions to avoid restricting blood flow. Athletic tape should be used for a day, while Kinesio tape can last up to five days.
If your goal is to prevent chronic ankle instability, you need to think beyond your ankle.
Calf raises, resistance band workouts, and proprioceptive drills — exercises that focus on balance and coordination — are examples of leg exercises that are also good for your ankles.
If you strengthen your legs and improve your balance, you’re less likely to stumble and re-sprain your ankle.
Whether you’ve recently sprained your ankle or are noticing signs of chronic instability, we’re here to help improve your ankle health. Our team performs a thorough evaluation to identify the source of your pain and customizes a treatment plan tailored to your needs. Depending on the severity of your ankle sprain, we may recommend MLS laser therapy to promote healing, surgery to repair damaged ligaments, or an Aircast® to immobilize your ankle.
Our team performs a thorough evaluation to confirm the source of your pain and customizes a treatment plan for you. Based on the degree of your ankle sprain, we may recommend MLS laser therapy to help promote healing, surgery to repair damaged ligaments, or an Aircast® to immobilize your ankle.
Almost all ankle injuries benefit from physical therapy and rehabilitation exercises to keep instability at bay. Follow your treatment plan — including at-home exercises! — to further reduce your risk of ankle instability.
To learn more about our services or to schedule an evaluation, call the Manhattan Podiatry Associates location of your choice today or book an appointment online. Our expert team specializes in helping you recover from an ankle sprain while preventing instability in the future. We’re here to support your journey to recovery and ensure your ankles stay strong and stable!
Visit Us in Midtown or Downtown NYC!
