Preventing ankle sprains
I keep rolling my ankle. How do I prevent recurring ankle sprains?
Ankle sprains can be a bit troublesome. Once you have rolled your ankle once you are more likely to roll it again. Often it is the outside ligament that you will sprain such as the ATFL. This is due to the nature of the way you are more likely to roll your ankle into inversion.
If you roll your ankle into eversion it is common to cause a fracture, in these cases we are more likely to send you for an urgent X-ray.
Why does my ankle keep rolling?
This is due to the ligament laxity that has been caused, muscle inhibition and or ligament rupture. The proprioception (body awareness in space- balance) can become confused and you may struggle to correct your foot position when it is about to roll. We often see patients who come in stating they sprain their ankle a few times a year. This should not be happening.
Ensure you are wearing supportive footwear such as stabilising trainers. Ballet pumps, flat shoes and heels have all been known to cause ankle sprains.
Custom made orthotics can also help with your foot control to prevent you tripping and ensure good floor clearance
Strengthen your ankles using stretchy bands and body weight exercises
Work on your ankle balance on two feet, one foot and with your eyes open and closed.
Work on strengthening your deep foot muscles and the arches of your feet
If ankle ligaments are disrupted you may require ankle reconstruction surgery, this option can be discussed and we can refer you to a top london surgeon as necessary.
Book a comprehensive ankle assessment with one of our experts.
