AAOS OrthoInfo points to maintaining good muscle strength, balance, and flexibility to prevent ankle sprains [1]. AAOS OrthoInfo advises you to warm up thoroughly before exercise and physical activity [1]. AAOS OrthoInfo advises you to choose footwear with appropriate support for your activity [1]. AAOS OrthoInfo advises you to perform strengthening exercises to enhance your ankle stability [1].
This page is about general prevention. If you have already sprained an ankle more than once, see Recurrent ankle sprains and ankle instability.
- How do ankle injuries happen?
- Who is more likely to injure an ankle?
- What can lower the chance of an ankle injury?
- What do the sources say about exercises?
- How can I tell a sprain from a more serious injury?
- When is urgent help needed?
- What should I do next?
How do ankle injuries happen?
AAOS OrthoInfo says patients often experience a twisting injury to their foot or ankle [1].
AAOS OrthoInfo says an ankle sprain occurs when the strong ligaments that support the ankle stretch beyond their limits and tear [1].
AAOS OrthoInfo says sprains may occur quickly and without warning during many different activities, such as walking, working, or exercising on an uneven surface, falling down or tripping, and participating in high-risk sports that require cutting or jumping actions [1].
Which ligaments are usually involved?
AAOS OrthoInfo says around 90% of ankle sprains involve an inversion injury (the foot turns inward) to the anterior talofibular (ATFL) and calcaneofibular (CFL) ligaments [1]. AAOS OrthoInfo says the ATFL and CFL are the lateral ligaments, meaning they are on the outside of the ankle [1].
Who is more likely to injure an ankle?
AAOS OrthoInfo says a previous ankle sprain increases the risk of a repeat sprain [1].
AAOS OrthoInfo says poor balance often leads to repeat sprains and ankle instability [1].
AAOS OrthoInfo says abnormal proprioception (balance), a common complication of ankle sprains, can also lead to repeat sprains [1].
What does the source mean by balance training?
AAOS OrthoInfo uses the words “proprioception (balance)” when it describes balance training [1].
Owner clinical review required · not a release assetWhat can lower the chance of an ankle injury?
AAOS OrthoInfo advises you to warm up thoroughly before exercise and physical activity [1].
AAOS OrthoInfo advises you to choose footwear with appropriate support for your activity [1].
AAOS OrthoInfo advises you to pay careful attention when walking, running, or working on an uneven surface [1].
AAOS OrthoInfo advises you to perform strengthening exercises to enhance your ankle stability [1].
AAOS OrthoInfo points to maintaining good muscle strength, balance, and flexibility to prevent ankle sprains [1].
These lines are AAOS OrthoInfo advice.
For more on shoes, see Shoes and foot pain.
What does the Cochrane review say about supports and stretching?
A 2001 Cochrane review of interventions for preventing ankle ligament injuries, with content assessed as up-to-date on 30 October 2000, is the source for the rest of this section [2]. The review’s most recent search was in July 2000 [2].
The review says participants with a history of previous sprain can be advised that wearing ankle supports may reduce the risk of incurring a future sprain [2]. The review describes these supports as semi-rigid orthoses or air-cast braces (the review’s plain-language summary calls them semi-rigid braces), studied during high-risk sporting activities such as soccer and basketball [2].
The review adds that any potential preventive effect should be balanced against the baseline risk of the activity, the supply and cost of the particular device, and for some, the possible or perceived loss of performance [2].
The review says there were no statistically significant differences between the stretching and control groups in the numbers of ankle sprains sustained in either the calf stretching trial or the six leg muscle stretching trial [2]. The review says the power of the stretching trials to detect differences was reduced, so caution in interpretation is advised [2].
The review says there was limited evidence for reduction in ankle sprain for those with previous ankle sprains who did ankle disk training exercises (co-ordination exercises on an ankle disk) [2].
The review says the protective effect of “high-top” shoes remains to be established [2].
Owner clinical review required · not a release assetWhat do the sources say about exercises?
For people recovering from a sprain, AAOS OrthoInfo names toe-raising as an example of a weightbearing strengthening exercise, and says water exercises may be used if weightbearing strengthening exercises are too painful [1].
For people recovering from a sprain, AAOS OrthoInfo includes proprioception (balance) training in rehabilitation, and says poor balance often leads to repeat sprains and ankle instability [1].
This page does not give exercise sets or counts.
How can I tell a sprain from a more serious injury?
AAOS OrthoInfo says symptoms of a severe sprain are similar to those of a broken bone and require prompt medical evaluation [1].
AAOS OrthoInfo says you may need to be seen by a medical professional to make sure you do not have a severe sprain or fracture if you have trouble putting weight on your ankle [1].
- Read about telling a fracture from a sprain.
- Read more about ankle sprains.
When is urgent help needed?
The list below covers the signs that should not wait for a routine appointment.
What should I do next?
If ankle pain is not settling, or you are unsure what is causing it, an assessment is a sensible next step. The assessment brings together the patient’s story, an examination and any tests that help, so that the patient and the surgeon can decide together. It looks at the structure involved, the patient as a whole person and the goal they want to return to. An appointment supports an informed decision. It is not a commitment to surgery.
- Read about the Foot and Ankle Hub.
- Read more about ankle ligament tears.
This page provides general information and cannot diagnose an individual condition. OrthoKinetics does not provide emergency or urgent care through this webpage or its WhatsApp contact.
References
- AAOS OrthoInfo. Sprained Ankle. https://www.orthoinfo.org/diseases–conditions/sprained-ankle
- Handoll et al. Interventions for preventing ankle ligament injuries. Cochrane Database Syst Rev. 2001, CD000018. https://pubmed.ncbi.nlm.nih.gov/11686947/
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