If you’ve experienced multiple ankle sprains, you know how frustrating and limiting they can be. Whether you’re an athlete, a weekend warrior, or someone who simply wants to move pain-free, chronic ankle instability can make every step feel uncertain. If you’re searching for ways to strengthen your ankles and prevent future injuries, you’re not alone. Many people wonder, Why do I keep spraining my ankle? and, more importantly, How can I stop it from happening again?
At Unity Chiropractic Wellness, located in the heart of New York City, near Grand Central Terminal, Murray Hill, Midtown, and Midtown East, we specialize in restoring joint health, preventing injuries, and helping our patients move pain-free. If chronic ankle sprains have been holding you back, this blog will walk you through why they happen and how to rebuild your ankle stability.
Understanding Chronic Ankle Sprains
When an ankle sprain happens, the ligaments that support the joint are overstretched or torn. This damage leads to instability, making future sprains more likely. If an ankle is not rehabilitated properly, the body compensates by altering movement patterns, which can lead to knee, hip, and lower back issues. The cycle continues, leading to chronic ankle instability (CAI)—a condition where the ankle repeatedly gives out, even during simple activities like walking or standing.
Why Some People Keep Spraining Their Ankles
There are several reasons why ankle sprains can become a recurring issue:
• Weak Ligaments and Tendons – After a sprain, the supporting structures may not regain their full strength without proper rehabilitation.
• Poor Proprioception – Your body’s ability to sense where it is in space can be compromised, making it harder to react quickly and stabilize the ankle.
• Muscle Imbalances – Weakness in the foot, lower leg, or even the hips can affect stability.
• Stiff Ankles – Limited dorsiflexion (the ability to pull your toes toward your shin) can put extra strain on the ankle and make it more prone to rolling.
• Insufficient Recovery – Rushing back into activity before fully healing increases the risk of re-injury.
Steps to Recover and Prevent Future Sprains
If you’ve had multiple ankle sprains, the goal isn’t just to heal—it’s to fortify your ankles against future injury. Here’s how:
1. Restore Mobility in the Ankle
A stiff ankle is a weak ankle. Limited mobility forces your body to compensate in unnatural ways, increasing strain on your joints. The first step in recovering from repeated sprains is improving dorsiflexion and overall ankle mobility.
Try This: Ankle Glides
• Sit with a foam roller placed under the back of your knees.
• Point your toes downward, then pull them up toward your shin.
• Perform 15-20 repetitions per side to restore normal range of motion.
Bonus: Foam rolling your calves beforehand helps break up tight fascia that may be restricting movement.
2. Strengthen the Muscles That Support the Ankle
Your calf muscles, tibialis anterior, and foot muscles play a critical role in ankle stability. Strengthening these areas reduces stress on ligaments and helps the ankle withstand sudden movements.
Try This: Standing Calf Raise
• Stand on a block or step, letting your heels hang off the edge.
• Slowly raise onto your toes, then lower your heels below the step.
• Perform 3 sets of 12-15 repetitions with slow, controlled movement.
This exercise not only strengthens your Achilles tendon but also builds load tolerance in the ankle—essential for injury prevention.
3. Train Proprioception (Balance & Stability)
When you sprain your ankle, you lose some of the nerve signaling that tells your brain where your foot is positioned. This is why a previously injured ankle often feels “unsteady.” To rebuild this connection, balance training is essential.
Try This: Single-Leg Balance Drill
• Stand on one leg for 30 seconds. Try to stay as still as possible.
• Progress by closing your eyes or standing on a foam pad.
• Perform 3 rounds per leg daily.
These drills train your ankle to react and stabilize quickly, reducing the risk of rolling it again.
4. Rebuild Load Tolerance with Slow Resistance Training
Ligaments don’t heal as quickly as muscles. This means that even if your pain is gone, your ligaments might still be vulnerable. Slow resistance training (eccentric exercises) strengthens the ligaments by gradually exposing them to controlled stress.
Try This: Eccentric Heel Drops
• Stand on a raised surface with heels hanging off.
• Lower your heels slowly for 5 seconds, then return to starting position.
• Perform 3 sets of 10 repetitions per leg.
This method promotes collagen synthesis, which is key for ligament repair.
5. Wear the Right Footwear
Many people with recurring ankle sprains have weak foot arches. A collapsed arch forces the ankle to roll inward, increasing strain on the ligaments.
What to Do:
• Choose shoes with good arch support and a wide toe box.
• Try barefoot exercises to strengthen the intrinsic foot muscles.
• Use orthotics if necessary to correct imbalances.
6. Address Weaknesses in the Hips and Core
Your hips control the position of your knees and ankles. If your glutes and core are weak, your ankle has to work harder to stabilize your body.
Try This: Single-Leg Glute Bridge
• Lie on your back with one foot planted on the floor and the other leg extended.
• Press through your heel to lift your hips, then slowly lower down.
• Perform 3 sets of 10 repetitions per leg.
Stronger glutes and core muscles reduce the overall load on your ankles and help prevent excessive strain.
Long-Term Prevention: Keep Moving!
The worst thing you can do for an unstable ankle is to avoid movement out of fear of injury. Your ankle needs to be challenged and trained regularly to maintain strength and resilience.
At Unity Chiropractic Wellness, we help our NYC patients near Murray Hill, Midtown, and Grand Central Terminal recover from ankle injuries through customized rehabilitation programs. Whether you need hands-on care, movement therapy, or chiropractic adjustments, we tailor your recovery plan to fit your needs.
Take Action: Heal Your Ankles for Good
If you’re tired of dealing with recurring ankle sprains, it’s time to break the cycle. By improving mobility, strengthening key muscles, and retraining balance, you can regain confidence in your movement and stay injury-free.
At Unity Chiropractic Wellness, we’re committed to helping you move pain-free. If you’re in Midtown East, Murray Hill, or near Grand Central Terminal, book an appointment with us today. Your recovery starts now!