Why Some Ankle Injuries Keep Coming Back: Understanding Chronic Instability

Ankle injuries can be frustrating, especially when they seem to heal, only to flare up again weeks or months later. Many people experience repeated ankle sprains, lingering pain, or a constant feeling of weakness in the ankle, making daily activities or sports more challenging.

If your ankle injuries keep returning, you may be dealing with chronic ankle instability—a condition where the joint remains vulnerable after previous injuries. Understanding why this happens and how to properly restore ankle strength is key to breaking the cycle of recurring injuries.

What is Chronic Ankle Instability?

Chronic ankle instability occurs when the ligaments and muscles around the ankle fail to provide adequate support, leading to frequent rolling, twisting, or discomfort. This can happen due to:

✔️ Repeated ankle sprains that haven’t healed properly.
✔️ Weak muscles or poor balance, making the ankle less stable.
✔️ Ligament laxity, meaning the ligaments remain overstretched after an injury.

When the ankle lacks stability, it is more likely to twist or give way during everyday movements, increasing the risk of further damage and prolonged discomfort.

Why Do Some Ankle Injuries Keep Coming Back?

1. Incomplete Recovery from Previous Injuries

Many people assume that once the swelling and pain from an ankle sprain subside, they are fully healed. However, even if the discomfort is gone, the underlying ligaments, tendons, and muscles may still be weak.

If an ankle is not given enough time or proper rehabilitation to regain strength and mobility, it remains vulnerable to future injuries.

2. Weakness in Supporting Muscles

The ankle relies on a network of muscles, ligaments, and tendons to keep it stable. If these structures become weak due to:

• Lack of strength training after an injury.

• Poor balance and coordination.

• Limited range of motion in the joint.

…the ankle will struggle to provide proper support, making re-injury more likely even with simple activities like walking on uneven surfaces.

3. Ligament Damage and Laxity

Repeated ankle sprains can overstretch or tear ligaments, which are responsible for holding the joint in place. Once ligaments become too loose, they cannot effectively support the joint, leading to chronic instability.

Without proper intervention, ligaments may never fully regain their original tightness, causing continued ankle weakness and frequent sprains.

4. Poor Movement Patterns and Biomechanics

How you walk, run, or land from a jump can affect ankle stability. If you:

• Have poor foot positioning when walking or running.

• Overload certain areas of the foot due to muscle imbalances.

• Rely on compensatory movements after an injury.

…you may be putting excess strain on the ankle, increasing the likelihood of repeated sprains.

5. Lack of Proprioception (Body Awareness)

Proprioception is the body’s ability to sense its position in space. After an ankle injury, this ability can become impaired, making it harder for the muscles and nerves to react quickly to prevent rolling or twisting.

Without specific training to restore proprioception, the ankle remains vulnerable to instability, especially when walking on uneven ground or during sudden movements.

Signs You May Have Chronic Ankle Instability

If you’ve experienced repeated ankle injuries, you may have ongoing instability if you notice:

✔️ A wobbly or unstable feeling in the ankle, especially on uneven surfaces.
✔️ Frequent rolling or twisting of the ankle, even during simple activities.
✔️ Persistent swelling, stiffness, or discomfort after previous sprains.
✔️ A sense of weakness or giving way, particularly when changing direction.

Recognizing these signs early can help prevent further damage and guide you toward the right treatment strategies.

How to Strengthen an Unstable Ankle and Prevent Re-Injury

1. Balance and Stability Exercises

Improving ankle stability requires retraining the muscles and nerves to react effectively. Some helpful exercises include:

• Single-leg stands – Try balancing on one foot for 30 seconds, progressing to standing on an unstable surface (like a balance pad).

• Heel-to-toe walking – Walking in a straight line with controlled steps strengthens stabilizing muscles.

• Dynamic movements – Side lunges and gentle hopping exercises build better control.

2. Strength Training for Ankle Support

Weak muscles lead to instability. Strengthening the ankle and lower leg muscles can reduce the risk of re-injury. Key exercises include:

• Calf raises – Strengthens the lower leg and ankle.

• Resistance band exercises – Helps build strength in all directions.

• Toe and foot drills – Improves mobility and foot control.

3. Proprioception Training

Retraining body awareness helps the ankle react better to movement challenges. Using a wobble board, foam pad, or single-leg exercises improves coordination and balance.

4. Footwear and Bracing

Wearing properly supportive shoes with good arch support can reduce unnecessary strain on the ankle. Some people may also benefit from ankle taping or bracing, particularly during sports or high-impact activities.

5. Hands-On Therapy and Movement Re-Training

Improving joint mobility, soft tissue flexibility, and movement efficiency can help address underlying weaknesses that contribute to repeated ankle injuries.

When to Seek Help for Chronic Ankle Instability

If ankle instability is interfering with daily life, sports, or exercise, it may be time to seek further assessment. Signs that indicate a need for professional guidance include:

✔️ Frequent ankle sprains that don’t seem to fully heal.
✔️ Ongoing pain or stiffness that limits movement.
✔️ A sensation of weakness or giving way during activities.
✔️ Difficulty with balance or coordination, even on flat surfaces.

Proper rehabilitation can restore ankle function, improve stability, and reduce the risk of future injuries, allowing for safe and confident movement.

Final Thoughts

Recurring ankle injuries are often a sign of chronic instability, where weakened ligaments, poor balance, and incomplete recovery create a cycle of repeated sprains. Strengthening the ankle through targeted exercises, movement re-training, and stability work is key to breaking this cycle and preventing future injuries.

If ankle instability is holding you back, addressing it early can restore confidence, improve movement, and support long-term ankle health.