5 Ways to Prevent Ankle Instability After an Injury

Millions of ankle injuries happen every year in the United States. While appropriate treatment supports complete healing and recovery, some patients experience long-term instability, chronic pain, and increased risk of future injuries. 

Knowing the steps to take after an ankle injury is crucial for restoring joint strength and function. In this post, the team at Forward Foot & Ankle offers five essential steps you can take to protect your ankle and avoid future problems.

1. Follow your recovery plan

Treating an ankle injury doesn’t end with your first office visit. Joint injuries require ongoing treatment and management to restore normal function and mobility. That need is especially vital for weight-bearing joints, such as your ankles.

Our team is skilled in developing personalized ankle injury recovery and rehabilitation plans tailored to your specific injury, individual symptoms, lifestyle habits, activity levels, and more. Once that plan is in place, it’s essential to follow it to enhance ankle stability and minimize your risk of future accidents and injuries.

Each plan is adjusted and modified along the way as your ankle heals and movement improves. If you have issues or concerns about your recovery plan, it’s essential to contact us and discuss these concerns, rather than modifying or abandoning the plan on your own.

2. Choose the right shoes

Many people think of shoes in terms of arch support, but your shoes also support your ankles. Wearing the right shoes is crucial for preventing ankle instability, during recovery, and at any time you’re physically active. 

The right footwear provides structure and cushioning that protects your ankle from twisting or rolling. In general, choose shoes designed for your specific sport or activity. For everyday wear, look for footwear that offers good support for the entire foot, along with a stable sole. Skip the high heels and opt for dress shoes that offer support while still being stylish.

Depending on your specific needs and risk of future injuries, we may recommend ankle taping or custom orthotics designed for your feet and gait, particularly if you have balance issues or risk factors such as arthritis or a stiff ankle.

3. Strengthen and stretch — but be gentle

Your ankles depend on the muscles in your lower leg and feet to stay stable and prevent twisting. Most rehab programs incorporate exercises and stretches designed to strengthen these muscles and improve flexibility around the joint, as well. 

Following an ankle injury, many people find they walk a little differently, perhaps to compensate for residual weakness. Strengthening these muscles provides greater control over the way you move your ankle, optimizing your gait — the way you walk — to reduce the risk of reinjury in the future. 

4. Incorporate balance training

Your ankles play a major role in keeping you upright and helping you maintain your balance. After an ankle injury, weakness in the joint can impair proprioception — your body’s ability to sense the position and movement of your limbs, including your feet and legs — leading to missteps and falls.

Adding balance training to your regular workouts enhances your sense of proprioception, improving overall stability when walking, running, climbing stairs, or even simply standing still. These exercises also help you change positions quickly without feeling “off balance” or unsteady, helping you avoid rolling your ankle and spraining the ligaments in the future.

5. Don’t push yourself

One of the biggest mistakes people make after an ankle injury is returning to activity too soon. Rushing back into sports or high-intensity activities can put unnecessary stress on the tissues before they’ve fully recovered, leading to long-term damage and lingering weakness.

Instead, return to your regular activities gradually, beginning with low-impact activities and slowly working your way back to your pre-injury level. Our team will work with you during this crucial phase of recovery, helping you set safe limits that support your progress without risking injury.

Always listen to your body and stop if you feel pain or joint fatigue. Work regular rest periods into your routines, and call the office immediately if you notice anything unusual.

Your ankles play an essential role in keeping you mobile. If you’ve experienced an ankle injury or are experiencing pain or other symptoms, prompt treatment is essential. To learn how we can help, request an appointment online or over the phone with the team at Forward Foot & Ankle in Midtown Manhattan and Staten Island, New York, today.