Why do you keep rolling or spraining your ankles?

 

The foot and ankle are among the most common sites for both acute and chronic injuries in athletes and other physically active individuals. Although seldom life-threatening, they often have detrimental effects on sport activity and participation. When an injury to the foot or ankle occurs, athletes and individuals are limited in their abilities to walk, run, jump, kick, and simply get around without fearing another injury.

If you keep spraining or rolling your ankles, we will discuss why this occurs and provide insights on how to reduce your ankle injuries. After reading this blog, if you still need help with your training, injury rehab, or performance, reach out to us at Vital Strength Physiology.

 

 

Understanding Repeated Ankle Injuries

 

Ankle sprains are one of the most common musculoskeletal injuries, with lateral ankle sprains (LAS) being the most prevalent. These injuries typically occur when the ankle joint moves into plantar flexion and inversion, which causes the ligaments to be stretched or torn—most often affecting the anterior talofibular ligament (ATFL). This results in ligament laxity and mechanical instability, increasing the risk of repeated ankle sprains. About 40% of individuals who experience a first-time lateral develop chronic ankle instability (CAI), a condition marked by the ankle “giving way” during physical activity.

 

What causes chronic ankle instability?

 

Chronic ankle instability is often caused by a combination of mechanical insufficiencies, such as ligament laxity and reduced range of motion, along with functional deficits like weakened proprioception and motor control. Individuals with a history of ankle injuries are 3.5 times more likely to suffer repeated sprains, making it crucial to strengthen the muscles and connective tissues that stabilize the ankle joint.

 

 

Why Traditional Rehabilitation Often Fails

 

Traditional rehabilitation methods, like rest, ice, compression, and elevation (RICE), are commonly used but don’t address the underlying issues. While these passive modalities may reduce swelling, they don’t increase blood flow or strengthen the muscles and tissues that stabilize the ankle. Stretching alone, like focusing on the calf, doesn’t improve the load-bearing capacity of the tissues, which is key in preventing repeated ankle injuries.

Effective rehabilitation should focus on strengthening both the intrinsic and extrinsic muscles of the foot and ankle. Controlled loading is necessary to stimulate collagen synthesis, allowing the ankle ligaments to rebuild. Without proper muscle activation and strength-building exercises, the ankle joint remains weak, prolonging recovery and making future injuries more likely.

 

ankle sprain anatomy

Why We Don’t Recommend Ankle Bracing

 

While ankle bracing was once a common practice to prevent ankle injuries, relying on braces can actually weaken the stabilizing muscles. From personal experience in volleyball, I saw how mandatory ankle braces were used to prevent sprains, but they ultimately caused more harm than good by leading to muscle atrophy. Braces prevent the muscles from engaging properly, which reduces their ability to handle the physical demands of movement.

Research shows that prolonged use of orthotics or braces can lead to a decrease in muscle size and strength, similar to what happens with an ankle brace. Instead of relying on passive support, it’s better to focus on strengthening the muscles and connective tissues that stabilize the ankle joint to help your injured ankle improve over time.

 

 

Personal Anecdote

 

In grade 12, I sprained my ankle warming up for a volleyball tournament before I had put on my ankle brace. Years of using braces had weakened my ankles, and without it, the stabilizing muscles couldn’t handle the range of motion. Nearly 20 years later, I’ve been trail running without an ankle brace and haven’t rolled my ankle since. By building strength and gradually increasing my running volume, my muscles now instinctively pull my ankle back into place during missteps, and the ligaments are unaffected.

gait

Image from Welte et al.

 

 

 

The Role of Foot and Ankle Strengthening

 

Many people mistakenly believe that stretching their calves is enough to prevent ankle injuries, but this doesn’t address the true issue of tissue capacity. Strengthening the muscles around the ankle is key to improving stability and preventing sprains. Research has shown that using minimalist shoes can increase intrinsic foot strength, while other studies highlight the benefits of foot and ankle strengthening exercises on overall mechanics and injury prevention.

Our Foot Foundations program is designed specifically to strengthen the foot and ankle. It’s helped hundreds of people build more resilient ankles and reduce the occurrence of ankle injuries. With the right approach, you can strengthen your muscles, improve your range of motion, and prevent future ankle sprains.

foot program

How to Prevent Future Ankle Sprains

 

To prevent future ankle sprains, rehabilitation should focus on improving balance, proprioception, and strength. Strengthening the muscles around the ankle joint and increasing the load-bearing capacity of the tissues will reduce the risk of injury. Early and effective treatment following an initial ankle injury is crucial in preventing chronic instability.

Exercises such as calf raises, ankle eversions and inversions with resistance bands, single-leg balance drills, and progressive movements like jumping and hopping can help build strength and stability. By integrating these exercises into your routine, you can strengthen the muscles that support the ankle and reduce the likelihood of repeated ankle injuries.

 

Conclusion

 

Strengthening the muscles of the foot and ankle is essential to preventing ankle sprains and chronic ankle instability. Focusing on improving tissue capacity through targeted exercises will reduce your risk of injury and help you maintain optimal physical performance. Whether you’re an athlete or simply want to avoid future injuries, taking a proactive approach to ankle health is the key to long-term stability and success.

 

More About The Author

More About The Author

Carla Robbins, Owner of Vital Strength and Physiology Inc

Carla’s journey into the world of endurance training, strength and conditioning, and exercise physiology began with her Undergraduate Degree in Exercise Physiology at the University of Calgary and continued into her graduation with a Master’s in Exercise Physiology in 2016. Between working for the Canadian Sports Institute to the creation of her company Vital Strength and Physiology Inc, Carla is driven by a desire to find better ways to address complex cases in professional and everyday athletes and individuals.

 

References

 

Chinn, L., & Hertel, J. (2010). Rehabilitation of Ankle and Foot Injuries in Athletes. In Clinics in Sports Medicine (Vol. 29, Issue 1, pp. 157–167). https://doi.org/10.1016/j.csm.2009.09.006

 

Herbaut, A., & Delannoy, J. (2020). Fatigue increases ankle sprain risk in badminton players: A biomechanical study. Journal of Sports Sciences, 38(13), 1560–1565. https://doi.org/10.1080/02640414.2020.1748337

 

Hertel, J., & Corbett, R. O. (2019). An updated model of chronic ankle instability. Journal of Athletic Training, 54(6), 572–588. https://doi.org/10.4085/1062-6050-344-18

 

Herzog, M. M., Kerr, Z. Y., Marshall, S. W., & Wikstrom, E. A. (2019). Epidemiology of ankle sprains and chronic ankle instability. Journal of Athletic Training, 54(6), 603–610. https://doi.org/10.4085/1062-6050-447-17

 

​​McKeon, P. O., Hertel, J., Bramble, D., & Davis, I. (2015). The foot core system: A new paradigm for understanding intrinsic foot muscle function. In British Journal of Sports Medicine (Vol. 49, Issue 5, p. 290). BMJ Publishing Group. https://doi.org/10.1136/bjsports-2013-092690

 

Quinlan, S., Sinclair, P., Hunt, A., Fong Yan, A. (2022). The long-term effects of wearing moderate minimalist shoes on a child’s foot strength, muscle structure, and balance: A randomized controlled trial. Journal of Gait and Posture. 92, 371-377. https://doi.org/10.1016/j.gaitpost.2021.12.009

 

Tom Michaud – Injury-Free Running_ Your Illustrated Guide to Biomechanics, Gait Analysis, and Injury Prevention (2021, North Atlantic Books) – libgen.li. (n.d.).

 

Protopapas, K., & Perry, S. D. (2020). The effect of a 12-week custom foot orthotic intervention on muscle size and muscle activity of the intrinsic foot muscle of young adults during gait termination. Clinical Biomechanics, 78. https://doi.org/10.1016/j.clinbiomech.2020.105063

 

Sharma, S., Dhillon, M. S., Kumar, P., & Rajnish, R. K. (2020). Patterns and Trends of Foot and Ankle Injuries in Olympic Athletes: A Systematic Review and Meta-analysis. Indian Journal of Orthopaedics. https://doi.org/10.1007/s43465-020-00058-x

 

Taddei, U. T., Matias, A. B., Ribeiro, F. I. A., Bus, S. A., & Sacco, I. C. N. (2020). Effects of a foot strengthening program on foot muscle morphology and running mechanics: A proof-of-concept, single-blind randomized controlled trial. Physical Therapy in Sport, 42, 107–115. https://doi.org/10.1016/j.ptsp.2020.01.007

 

Welte, L., Kelly, L. A., Kessler, S. E., Lieberman, D. E., D’Andrea, S. E., Lichtwark, G. A., & Rainbow, M. J. (2021). The extensibility of the plantar fascia influences the windlass mechanism during human running. Proceedings of the Royal Society B: Biological Sciences, 288(1943). https://doi.org/10.1098/rspb.2020.2095

 

Wolfe, M. W., Uhl, T. L., & Mattacola, C. G. (2001). Management of Ankle Sprains Classification of Ankle Sprains (Vol. 63, Issue 1). www.aafp.org/afpAMERICANFAMILYPHYSICIAN93