How To Prevent An Ankle Sprain From Turning Into A Chronic Instability

Getting an ankle sprain isn’t unusual. It can happen while you are at the gym, or, while playing your favourite sports. Regardless of how it happened, your ankle is now sore and swollen and clearly shows that it was sprained. Whatever the cause of your discomfort, if you don't seek treatment immediately, it will only worsen. This accident can happen to anyone, regardless of age, but it most frequently affects athletes. Your ankles are likely to sprain when you jump or run while playing soccer, football, or volleyball.

Ankle Sprain: Pain Level, Treatment & More

Almost 25,000 people experience ankle sprains every day, which is an increase in sports injuries overall. One in seven Americans will sprain their ankle. There are three levels of this pain, which is no wonder as it is one of the most dangerous:

Ankle Sprain Severity

Not every ankle injury is the same. There are numerous levels of ankle sprains:

• Grade One Ankle Sprain

A minor injury that causes pain but doesn't prevent you from moving around. You'll experience symptoms, including ankle oedema and stiffness. The ankle appears secure.

Recovery Time: usually heal within 2 – 4 weeks

• Grade Two Ankle Sprain

The ligaments are ripped, but not totally, making the injury a little more serious. During recovery, oedema and stiffness persist. This ankle pain hurts to walk, and the area is sensitive to the touch. The joint will only be partially stable, and your range of motion will be constrained.

Recovery Time: Can take as long as 6 – 8 weeks

• Grade Three Ankle Sprain

The most severe type of ankle sprain is complete tears through the ligaments. It's typical to endure excruciating agony, significant swelling, and bruising. You are unable to walk because the ankle feels unstable.

Recovery Time: Can be anywhere from 12 weeks to 6 months

Great! You are well-versed in ankle sprains. Right now, the key is to stop such pain before it progresses to chronic instability.

What Exactly Is Persistent Ankle Instability?

Chronic ankle instability is a "wobbliness" of the ankle joint that develops after an ankle sprain that hasn't entirely healed or after a sprain that wasn't fully treated. Your ankle's lateral (outside) side frequently gives way, which often results in successive sprains. Anytime, even when you're just standing there or merely strolling, the instability may become apparent.

How To Reinforce Your Ankle To Prevent Sprains

The best medicine, however, is always prevention. Our expert team in Chandler, Arizona, is prepared to assist you if you need a strain or sprain treatment. We advise protecting your ankle joints from damage and preventing sprains and strains.

1. Boost Your Core Power

How you move depends on the health and strength of your hips and trunk. Imagine softly sprinting and quickly changing lanes. Your body will probably continue to move if your core is weak because you lack hip control. A rolled ankle and a fall could develop if your body weight exceeds what your foot and ankle can support. For this reason, focusing on strengthening your hips, back, and abdominals while working out is crucial.

2. Improve Your Control And Balance

Calf and shin raises can help you improve muscle control and balance, lowering your risk of sprains. To perform calf raises:

• Place your feet hip-width apart while standing erect.
• Slowly move your weight onto your toes and raise your heels off the floor.
• Lift your toes gradually until you stand on your heels for shin lifts.
• Be careful not to allow your ankles to drift outward as you execute these exercises since this could raise your risk of injury and lessen the efficiency of your strengthening activities.

3. Progressive Movement

Preparing your body is good if you know a new sporting season or activity is approaching. It does not entail full-body training but instead developing a routine for regular exercise and modelling the action you want to pursue. It is not a good idea to hike several miles without prior training. Since muscle memory plays a role in ankle sprains, repeating the activity or sport can help you stay injury-free.

4. A Tape Test On Your Ankles

To support your ankle joints when you're active, we can suggest a taping technique or brace if you're particularly worried about ankle sprains or strains. Wrap your ankles in a design that evenly distributes pressure across the joints using premium 1-inch athletic tape.

5. Physical Therapy

Maintaining flexibility and strength in the muscles is advantageous during the healing process. Think about scheduling a few appointments with a physical therapist and maintaining a routine at home to perform the prescribed exercises. Always take care to avoid using motions that overextend the ankle.

Surprise Tip: Listen To Your Body

If you have ankle pain while playing a sport, stop or alter your game until the pain disappears. To avoid recurring injuries, you should undergo a period of rehabilitation and training after an injury before returning to the sport.

Final Thoughts

Getting professional care is crucial, regardless of whether you recently sprained your ankle or are coping with chronic discomfort from prior injuries. When you have ankle pain or an injury, you should see a doctor as soon as possible, especially if you are limping or swelling. The best potential recovery is ensured by prompt and proper treatment and rehabilitation.