About 2 million Americans suffer an ankle sprain each year, usually from stepping down awkwardly or twisting their ankle unexpectedly. While most mild and moderate sprains heal with rest and treatment, more severe sprains can lead to chronic ankle instability if you don’t take preventive steps.
At Woodlands Center for Special Surgery, in The Woodlands and Willis, Texas, our team treats ankle sprains of all severities. Here, we explain why some ankle sprains cause instability and offer simple tips for effective healing.
A sprain occurs when the ligaments surrounding your ankle joint are stretched beyond their normal range of motion. This causes small tears to form in the tissue, leading to inflammation, swelling, and bruising.
Many ankle sprains heal with at-home treatment and modifying activity while you recover, but up to 40% of people who suffer sprains develop chronic symptoms, such as ankle instability. Considering this risk, taking your injury seriously is key to promoting healing and preventing complications.
If you sprain your ankle while walking, working, or exercising, take the injury seriously, even if it doesn’t seem severe. Instead of continuing with your daily routine, take weight off the affected joint and implement the RICE protocol — rest, ice, compression, and elevation. This helps reduce swelling and can prevent your symptoms from worsening.
However, if your ankle is severely swollen and you have trouble standing or walking on it, contact us immediately. A quick in-office exam and diagnostic imaging can rule out more serious injuries, such as a fracture, and help set the stage for a successful, complication-free recovery.
After the swelling subsides and you can move your ankle more comfortably, start working to strengthen it. Because ankle instability is often linked to weakness and poor balance, targeted exercises can help. For example, resistance band workouts build strength and improve stability, while working with a physical therapist can enhance your range of motion and balance.
Participating in a rehab program may seem like a hassle, especially if you’re busy, but it’s essential to your recovery. Skipping appointments is one of the main reasons ankle sprains develop into chronic instability.
In addition to getting plenty of rest and building strength following an ankle sprain, we recommend several lifestyle changes. These include:
It’s also important to listen to your body. If you’re on a hike and notice your ankle starts hurting, take a break or stop altogether. Pushing through the pain could worsen your injury and set back your recovery.
If you’ve recently suffered an ankle sprain or you have a history of them, we can develop a personalized treatment plan that reduces the risk of chronic ankle instability. To get started, contact Woodlands Center for Special Surgery today by calling the office near you.
