CHRONIC ANKLE INSTABILITY - WHY YOU SHOULDN'T IGNORE THE SIGNS

YOUR LONG-TERM RECOVERY STARTS NOW!

Welcome to the final part of our Ankle Sprain Recovery Series. We’ve covered acute ankle sprains (when the injury first happens) and subacute recovery (when healing is underway but not complete). Now, we’re tackling chronic ankle instability—a lingering problem for many who’ve sprained their ankle but never fully recovered.

If you’ve been dealing with chronic ankle pain for weeks or even months, you might have noticed some serious issues: instability, weakness, pain, and difficulty with certain movements. You’re not alone—chronic ankle sprains are common because once ligaments are stretched or torn, they don’t return to their original strength. That’s why repeated ankle sprains happen so often. But here’s the good news: with the right treatment and corrective exercises, you can rebuild stability and prevent future injuries.

Understanding Chronic Ankle Instability

A chronic ankle sprain happens when your ligaments don’t heal properly after an injury. Instead of regaining full strength and function, the ankle remains loose and unstable. Over time, this can lead to chronic ankle pain, swelling, and difficulty with everyday movements.

A chronic ankle instability test can help determine if your ankle is still unstable. Common symptoms include:

  • Feeling like your ankle might “give out” when walking or exercising
  • Difficulty balancing on one foot
  • Ongoing swelling or tenderness
  • Pain when running, jumping, or changing direction quickly

Why Early Intervention Matters

Many people wait too long to seek treatment, hoping the pain will go away on its own. The problem? Without proper rehabilitation, the body compensates for the weakness, altering your gait (the way you walk). This leads to imbalances in your knees, hips, and lower back, increasing the risk of further injury to other parts of your body.

Physiotherapy is key to long-term recovery. By starting treatment early, you can:

• Reduce recovery time

• Improve stability and strength

• Prevent compensations that lead to other injuries

• Avoid repeated ankle sprains (which become more common after the first one)

Chronic Ankle Sprain Treatment: What Works?

A strong rehabilitation plan includes a mix of manual therapy, balance training, and strength exercises. Here’s what a solid chronic ankle sprain recovery program looks like:

1. Balance & Proprioception Training

Your ankle contains tiny receptors that help with balance and movement control. When these are damaged, they need retraining. Exercises incorporating single-leg stance, drills performed on unstable surfaces such as foam pads, wobble boards, or on a Bosu ball, help restore coordination and prevent future sprains.

2. Strength Training for the Ankle & Lower Leg

Weak ankles lead to instability. Targeted strengthening exercises include:

  • Strengthening exercises for the ankle
  • Strengthening exercises for the knees, core, and hips

3. Mobility & Stretching

A restricted ankle can limit movement and put stress on other joints. Stretching exercises can help improve range of motion, including:

  • Lower extremity stretching exercises
  • Self joint mobilizations
  • Foam/ball rolling exercises
  • Mobility exercises to correct muscle imbalances

4. Sport-Specific & Functional Movements

If you’re an athlete or active individual, your rehab should include jumping drills, lateral movements, and agility training to get you back to peak performance.

  • Stability and balance exercises to prevent future injuries and/or respraining the same ankle again
  • Agility exercises especially if the focus is to return to sport to prevent future injuries and enhance performance

The Bottom Line: Don’t Settle for Instability

Living with chronic ankle instability is not the answer. Without proper treatment, it’s only a matter of time before you sprain your ankle again. Physiotherapy offers a long-term solution—helping you regain stability, reduce pain, and prevent future injuries.

If you’re still dealing with chronic ankle pain and instability from an old injury, don’t wait. Early intervention leads to a stronger, healthier, and more stable ankle for the future. Book an appointment with a physiotherapist today and take control of your recovery!

This concludes our Ankle Sprain Recovery series. If any of these signs and symptoms sound like issues you're dealing with, book an appointment with one of our expert Physiotherapists to learn more about what physiotherapy can do for you.

Have more questions? Call us at 604-742-3688 or visit our clinic in South Granville, Vancouver to speak with one of our clinical coordinators for more information.

With care,

Therapy X Collective