How to Prevent Repeated Ankle Sprains: Simple Steps to Keep Your Ankles Strong

Dealing with a sprained ankle can be frustrating, but when it keeps happening again and again, it can feel like you’ll never be fully healed. Fortunately, there are practical steps you can take to prevent recurring ankle sprains and strengthen your ankles for good. By making a few lifestyle adjustments and adding key exercises, you can break the cycle and enjoy freedom from ankle pain.

Why Do You Keep Spraining Your Ankle?

Recurring ankle sprains usually occur because the ankle doesn’t fully heal after the first injury, leaving it weak and more prone to future sprains. Some of the common reasons people keep spraining their ankles include:

• Weak ankle muscles and ligaments: After an ankle injury, muscles and ligaments may not regain their original strength without proper rehabilitation.
• Poor balance: If your body’s balance is off, it puts more stress on the ankle, increasing the chance of a sprain.
• Previous injuries: If you’ve sprained your ankle before, the odds of another sprain go up without the right care.
• Wearing improper footwear: Shoes that don’t provide enough support can make your ankle vulnerable to injury.

Now that you know some of the main causes, let’s look at ways to prevent another sprain from happening.

Strengthen Your Ankles with Exercises

One of the best ways to prevent future ankle sprains is to strengthen the muscles around your ankle. Doing so helps stabilize the joint and protect it from injury. Here are a few simple exercises you can do at home:

1. Ankle Circles

• Sit down and extend one leg out in front of you.
• Slowly rotate your ankle in a circle, first clockwise, then counterclockwise.
• Repeat for 10-15 circles in each direction for both ankles.

2. Calf Raises

• Stand on a flat surface with your feet shoulder-width apart.
• Slowly rise up onto your toes and then lower back down.
• Repeat for 10-15 repetitions to build strength in your calves and ankles.

3. Resistance Band Flexion

• Use a resistance band around your foot.
• Gently push your toes away from you, feeling resistance in the band.
• Slowly bring them back and repeat for 10-15 repetitions on each foot.

These exercises help improve ankle stability and reduce the risk of sprains.

Improve Your Balance

Poor balance is a major factor in repeated ankle injuries. By improving your balance, you’ll be better able to prevent awkward landings that can lead to a sprain. Try these easy balance exercises:

1. Single-Leg Stand

• Stand on one leg for as long as possible without falling or grabbing onto something.
• Aim for 2 minutes per leg.

2. Tandem Walking

• Imagine you’re walking on a tightrope and place one foot directly in front of the other, heel to toe.
• Walk in a straight line for 10-15 steps, then turn around and walk back.

These exercises challenge your balance and train your muscles to keep you stable.

Wear Supportive Footwear

Footwear plays a big role in ankle health. Wearing shoes that don’t offer proper support can increase your chances of rolling your ankle and causing a sprain. Look for shoes that provide:

• Ankle support: High-top shoes or shoes with a snug fit around the ankle help keep it stable.
• Cushioning: Shoes with good cushioning absorb shock and reduce impact on your joints.
• Arch support: Proper arch support helps maintain good posture and balance, keeping pressure off your ankles.

If you’re involved in sports, consider wearing an ankle brace for added support during activity.

Use Chiropractic Care to Help Heal and Prevent Sprains

Chiropractic care is an excellent way to help your body recover from ankle sprains and prevent future injuries. Chiropractors can assess your posture, alignment, and muscle imbalances to help correct any issues that contribute to ankle instability.

Regular adjustments can also ensure that your spine and joints are properly aligned, which helps you maintain better balance and posture overall. This not only benefits your ankles but can also improve your overall mobility and performance in physical activities.

Stretch Before Activity

Stretching before physical activities, especially sports, is an easy and effective way to prevent ankle sprains. Dynamic stretches, like walking lunges or ankle rolls, help warm up the muscles and joints. This improves flexibility and reduces the likelihood of awkward movements that lead to injury.

Don’t Ignore Minor Injuries

It’s important not to ignore minor ankle sprains or tweaks. Even if it seems like a small injury, allowing your ankle to rest and heal fully is crucial. Continuing to push through discomfort increases your chances of a more serious sprain later on.

If you’ve recently sprained your ankle, give it time to heal and consider seeking chiropractic care to support your recovery.

Take Action to Strengthen Your Ankles Today

Ankle sprains don’t have to be a recurring problem in your life. By strengthening your ankles, improving your balance, and wearing proper footwear, you can greatly reduce your risk of future sprains. Incorporating chiropractic care into your routine can also help address underlying issues and ensure that your body is functioning at its best.

Take care of your ankles today so that you can stay active and pain-free tomorrow!