Why do I always sprain my ankle when walking? How can I recover from frequent sprains?

Many people have experienced their ankle slipping while walking. It may be because of a bump or a stone on the ground, but sometimes even a flat ground can cause a sprain. If you sprain your ankle many times and it becomes a habit, don't be surprised, it is also considered a disease.

Why do I always sprain my ankle when walking?

Habitual ankle sprains are medically called "ankle instability", which is divided into structural instability and functional instability.

Structural instability

Structural instability is also called mechanical instability. Its instability can be found during physical examination. Its range of motion exceeds the physiological range of motion and is mostly caused by rupture of supporting ligaments.

That is, after the injury, the joints become loose and weak, and the ligaments, cartilage, and bones are damaged, which may require surgery to solve.

People with structural instability may also have functional instability in the later stage. If the immobilization time is too long and there is no timely recovery, it may also cause joint adhesion.

Functional instability

In functional instability, patients often complain of ankle instability, but no structural problems are found during examination, and no ligament damage is seen in imaging studies such as magnetic resonance imaging.

Generally, improper treatment after ankle injury may lead to changes in the motor control of joint movement, abnormal gait, and comprehensive problems such as lower limb balance, proprioception, and decreased muscle strength, and even lead to ankle instability and easy sprain, that is, problems with the ankle function.

Ankle instability, whether structural or functional, will lead to habitual sprains, which in turn further aggravate the instability.

How to recover from frequent ankle sprains

(1) Functional habitual ankle sprains can generally be improved through proprioception training and strength training.

You can do proprioception training and muscle strength training while wearing an ankle brace. This process usually takes a long time, and usually requires about four months of training. It should be noted that ankle instability often lasts for up to 6 months, and inappropriate or excessive exercise training will aggravate ankle injuries.

(2) For structural instability (mechanical instability), measures that can be taken include fixation with a plaster cast or functional boot for 2 to 3 weeks, followed by fixation with a stirrup brace, ankle rehabilitation with Achilles tendon stretching, peroneal muscle strength training, and proprioceptive training.

For patients with moderate response to conservative treatment, if the anterior drawer test on imaging shows more than 1 cm and the talar inclination exceeds 15°, ankle arthroscopy or surgical ligament repair can be chosen for treatment.

(3) There are many causes of ankle instability, such as collagen disease, tarsal fusion, neuromuscular disease, nerve disease, etc. If the instability recurs and no obvious cause or trigger can be found, you need to go to the hospital for examination and exclusion.

(4) Active prevention is the best way to treat injuries. For people who have had ankle injuries before, bandage fixation, brace support, wearing high-top shoes, muscle strength training and proprioception training can effectively prevent recurrence;

(5) You may want to try traditional Chinese medicine methods such as moxibustion, external washing, acupuncture and massage, which may achieve good results;

(6) Remember to rest, rest, and rest. This is very important, especially in the early stages of a sprained ankle. Don’t take it for granted.

What to do if you have an acute ankle sprain

1. Apply cold compress to reduce local swelling and bleeding.

2. Apply hot compress after 48 hours to promote blood circulation and facilitate local repair.

3. Fix the ankle joint with plaster or tape.

4. Give the ankle joint a complete rest. Many people think that slow healing is due to too much and too early activity.

5. Accompanying fractures require surgical treatment.