Why Does My Ankle Keep Rolling After a Sprain?
If you've ever sprained your ankle, you know how painful and frustrating it can be. But what happens when your ankle keeps rolling, even after you've "healed"? You may keep asking "Why Does My Ankle Keep Rolling After a Sprain" This recurring problem is known as Chronic Ankle Instability (CAI). Let's explore why this happens and how you can prevent future sprains.
What Is Chronic Ankle Instability?
Chronic Ankle Instability occurs when your ankle repeatedly gives way, especially during physical activities like walking, running, or jumping. It often develops after a serious ankle sprain that caused ligament damage. Even though the initial pain may have gone away, your ankle may still be weak and unstable.
Why Does My Ankle Keep Rolling?
There are a few key reasons why your ankle might keep rolling after a sprain:
Ligament Damage: When you sprain your ankle, the ligaments that support your joint can stretch or tear. If these ligaments don’t heal properly, they can’t provide the stability your ankle needs.
Weak Peroneal Muscles: The peroneal muscles run along the outside of your lower leg and play a big role in keeping your ankle stable. After a sprain, these muscles can weaken, making it easier for your ankle to roll again.
Neurological Deficits: Sprains can affect the nerves around your ankle, making it harder for your brain to sense where your foot is. This is called proprioception. Without good proprioception, your body can’t react quickly to prevent your ankle from twisting.
Scar Tissue Formation: Sometimes, scar tissue forms around the injured area, limiting movement and causing stiffness. This can throw off your ankle’s balance and increase the risk of rolling.
Incomplete Rehabilitation: If you didn’t fully recover from your first sprain, your ankle might not be strong enough to handle daily activities or sports. Skipping rehab exercises can leave your ankle vulnerable.
How Can I Prevent My Ankle from Rolling Again?
The good news is, you can take steps to prevent your ankle from rolling repeatedly. Here’s how:
Strengthen Your Muscles:
Focus on exercises that target the peroneal muscles. Simple moves like resistance band exercises or heel-to-toe walking can make a big difference.
Improve Your Balance:
Practice standing on one foot or using a balance board. These exercises help retrain your brain and improve proprioception.
Wear Proper Footwear:
Choose shoes that offer good ankle support, especially during physical activities. Avoid high heels or unsupportive footwear.
Use Ankle Braces or Taping:
Wearing an ankle brace or using athletic tape can provide extra support during activities, reducing the risk of rolling your ankle.
Stretch Regularly:
Keep your ankle flexible with regular stretching. Focus on the Achilles tendon and calf muscles to maintain a full range of motion.
Seek Professional Help:
A sports therapist or physiotherapist in Liverpool can design a personalised rehab program to strengthen your ankle and improve stability.
When Should I See a Specialist?
If your ankle keeps rolling despite trying these tips, it might be time to consult a professional. Chronic Ankle Instability can lead to further injuries like tendonitis or arthritis if left untreated.
At CJ Performance Healthcare in Liverpool, our rehabilitation experts can help you regain strength, balance, and confidence in your ankle. We specialise in treating conditions like Chronic Ankle Instability with tailored programs that address both physical and neurological issues.
Take the First Step Toward Recovery
Don't let ankle instability hold you back from the activities you love. Book a free care call with our team at CJ Performance Healthcare Liverpool today. We’ll help you understand your injury and guide you on the path to recovery.