If you have sprained your ankle once, you are statistically far more likely to sprain it again. The good news: ankle stability is highly trainable, and the work it takes is modest.
The Three Things That Matter Most
Single-leg balance work. Stand on one leg for 30 seconds at a time, working up to two minutes. Then close your eyes. Then add a soft surface (a cushion). This rebuilds the proprioception that a sprain disrupts.
Ankle strength. Resistance band work in all four directions - eversion is the one most often neglected, and the one that protects against the inversion sprain.
Calf flexibility. Tight calves limit dorsiflexion, which makes the foot more vulnerable on uneven ground. A 30-second wall stretch, three times daily.
Bracing for Sport
If you are playing court or field sports and have a history of sprains, a semi-rigid stirrup brace or lace-up brace cuts your re-injury risk substantially. Use it.
When To See Me
If your ankle continues to give way despite consistent training, if you cannot trust it on stairs or uneven ground, or if you are afraid to return to the activities you love - come in. Chronic ankle instability is treatable.
