How to Prevent Chronic Ankle Instability After a Fall

An ankle sprain hurts. A lot.

Pain, swelling, and instability keep you from going about your daily activities. You want to get back to normal as soon as possible, and you certainly don’t want ankle sprains to become a recurring problem. 

Up to 40% of ankle sprains develop chronic symptoms, though, so you have to be proactive in preventing chronic ankle instability after a fall. Here’s how you can do that, courtesy of the expert team here at Austin Foot & Ankle Institute.

Get immediate medical attention

The first thing you should do after an ankle sprain is seek medical attention. Head to the emergency room, an urgent care facility, or a foot and ankle specialist such as Dr. Pedro Cosculluela for expert diagnosis and a treatment plan. 

The sooner you start treatment, the better your ankle responds.

If you can’t make it to the doctor right away, follow the RICE protocol — rest, ice compression, and elevation — to help reduce swelling and pain.

Wear or use a device that provides support

Depending on the severity of your injury, you may need an assistive device such as an ankle brace, boot, cast, or crutches. 

These devices offer extra support as you heal. They also restrict excessive movement, lowering the risk of another sudden twist or turn that could lead to ongoing instability. 

Follow the plan

Once your doctor puts together a treatment plan, including rest, rehabilitation, and physical therapy, stick to the plan. 

Pushing yourself to come back too quickly is a common cause of ankle instability. Another is failing to participate in physical therapy, which can leave your ankle weaker, less flexible, and more unstable.

Physical therapy matters because it strengthens the muscles around your ankle, which improves your balance and coordination. Better strength, flexibility, and balance are vital for avoiding future falls. 

Go slow

We know you want to get back to your sport or activity as soon as possible, but do so gradually and only with the approval of Dr. Cosculluela. Sports that include a lot of jumping, twisting, and turning are high-risk, and you should only participate once you’ve fully healed.

Returning to the field or court too soon dramatically increases the risk of re-injury and future instability.

If you need guidance recovering from your ankle sprain, our experienced team at Austin Foot & Ankle Institute can help. To schedule your visit, call our Austin or Bee Cave, Texas, office or request your appointment online today.