Understanding Ankle Sprains: Why They Recur and How to Prevent

A Comprehensive Guide from an Osteopathic Perspective

Here in Sevenoaks I treat a lot of people from Otford, Shoreham and the surrounding areas who have recently sprained their ankle or find they keep spraining it over a period of months or years.  Why do some people keep spraining their ankles?  What can be done to stop it happening?

Ankle sprains are among the most common injuries encountered in daily life and sports. They can happen to anyone, whether you're an athlete pivoting on a court, a runner navigating uneven terrain, or simply someone stepping awkwardly off a curb. While the immediate pain and swelling might subside with rest and care, the story often doesn’t end there. Many people find themselves prone to recurring ankle sprains, which can lead to long-term discomfort and instability. So, why do ankle sprains tend to recur, and more importantly, how can you prevent them? Let’s explore these questions through the lens of osteopathic care.

What is an Ankle Sprain?

Rolling an ankle can result in a sprain or tear to ankle ligaments

An ankle sprain occurs when the ligaments that stabilise the ankle joint are stretched or torn. This injury most commonly affects the lateral ligaments on the outer side of the ankle due to a sudden twisting or rolling motion, often when the foot lands in an awkward position. The severity of a sprain can range from mild (ligament stretching) to severe (complete ligament tears).

Why Do Ankle Sprains Tend to Recur?

Recurrent ankle sprains are a frustrating issue for many, and they often stem from underlying biomechanical and physiological causes. Here are the key reasons:

1. Ligament Laxity

Once a ligament has been stretched or torn, it may struggle to regain its original tension or elasticity, making the ankle joint less stable. This laxity increases the likelihood of rolling the ankle again.

2. Muscle Weakness

The muscles surrounding the ankle, such as the peroneal muscles, play a vital role in stabilising the joint. After an injury, these muscles can weaken if not properly rehabilitated, leaving the ankle vulnerable.

3. Proprioceptive Deficits

Proprioception refers to the body’s ability to sense its position in space. Ankle sprains can disrupt the sensory feedback from your joint, reducing coordination and balance. Without retraining this system, the risk of another sprain remains high.

4. Incomplete Rehabilitation

Too often, people resume their daily activities or sports before fully rehabilitating their ankle. Without addressing both strength and mobility comprehensively, the likelihood of recurrence increases.

5. Structural Misalignments

From an osteopathic perspective, structural imbalances in the ankle, foot, or even higher up in the kinetic chain (like the hips or knees) can predispose the ankle to injuries. These misalignments often go unnoticed until they contribute to recurrent problems.

How to Prevent Recurrence of Ankle Sprains

Osteopathic treatment can help to treat and manage recurring ankle sprains

While recurring ankle sprains can be frustrating, the good news is that they are preventable with the right strategies. Here are steps to fortify your ankles and reduce the chance of repeat injury:

1. Osteopathic Assessment and Treatment

An osteopath can assess the alignment of your ankle and the surrounding structures, ensuring that your body’s biomechanics are functioning optimally. Gentle manipulations and adjustments can help correct any misalignments that may predispose you to further injuries.

2. Strengthening Exercises

Targeted exercises that focus on the muscles around your ankle, particularly the peroneal muscles, can significantly improve joint stability. Examples include:

·       Resistance band exercises for eversion (outward movement)

·       Heel-to-toe walking to strengthen small stabilizing muscles

·       Calf raises to improve overall ankle strength

3. Proprioception Training

Rebuilding your ankle’s proprioceptive abilities is key to preventing recurrence. Balance exercises like standing on one foot, using a wobble board, or dynamic movements that mimic sporting activities can enhance coordination and reduce the risk of injury.

4. Mobility Work

Stiffness in the ankle joint can compensate for lost stability, leading to improper movement patterns. Stretching exercises and mobility drills, such as ankle circles or dynamic stretches, can restore the joint’s natural range of motion.

5. Gradual Return to Activity

Patience is essential when recovering from an ankle sprain. Gradually increasing the intensity of physical activity helps to ensure that the joint is fully healed and prepared to handle the increasing demands placed on it.

6. Proper Footwear

Wearing supportive footwear that matches your activity type is crucial. Shoes with proper arch support and cushioning can minimize stress on the ankle.

7. Preventive Bracing or Taping

For those at higher risk of recurrence, using an ankle brace or athletic tape during high-risk activities can provide additional support and reduce the likelihood of injury.

Empowering Recovery Through Osteopathy

At my practice, just outside Sevenoaks, Kent, I take a holistic approach to managing and preventing ankle sprains. By addressing the root causes - whether they’re muscular weaknesses, proprioceptive deficits, or structural imbalances - I aim to provide a tailored treatment plan that fosters long-term stability and resilience. Through manual therapy, tailored exercises, and patient education, I strive to empower you to move confidently and live without the nagging worry of recurring injuries.

Heel raises as part of ankle rehabilitation

A typical progressive treatment plan for a recurrent ankle sprain may include:

·       Reducing the pain, protecting the ankle and allowing healing to begin

·       Restore mobility and begin strengthening and proprioceptive exercises

·       Build strength and resilience, movement control and stability

·       Prepare the ankle for return to sport or activity to prevent re-injury

·       Maintenance and prevention to minimise future risk

Conclusion

Ankle sprains can be more than just a minor inconvenience—they can become a recurring issue that affects your quality of life if not addressed properly. With the right care, including osteopathic treatment and a commitment to rehabilitation, you can break the cycle of recurrence and step into a future of stronger, more stable movement. If you’ve experienced an ankle sprain or are concerned about preventing one, I am here to help.

Take the first step toward recovery today—your ankles will thank you!