Disclaimer: This blog is for educational purposes only. It should not be seen as medical advice. Every ankle sprain and every person is unique, so treatment and prevention should be customized by a licensed professional.
If you’ve had an ankle sprain, you know how painful and frustrating it is. But here’s the real challenge: once you sprain an ankle, you’re much more likely to sprain it again. In fact, the number one risk factor for another ankle sprain is having a history of one. That’s why prevention is just as important as treatment.
Why Do Sprains Keep Happening?
When ligaments are injured, they don’t always heal back to their original tightness. This means your ankle can feel wobbly. The injury also affects your body’s ability to sense where your foot is on the ground, (this ability is called proprioception). Without strong signals between your foot and your brain, your ankle may not react fast enough to uneven ground, leading to repeat injuries.
What Science Says Works
Research shows that these steps are the best for preventing repeat sprains:
- Exercise therapy: Balance training and coordination drills help your body react faster and more accurately.
- Bracing or taping: Wearing a brace during sports or activity can cut reinjury risk in half.
- Strength training: Building muscles around the ankle and leg protects the ligaments.
On the other hand, some treatments don’t show strong results. For example, ultrasound, massage, and acupuncture don’t seem to help much for ankle sprain prevention.
How to Protect Yourself After a Sprain
- Get a good exam. Make sure your injury is properly diagnosed.
- Start gentle motion early. Don’t stay in a cast or boot too long.
- Use a brace when active. Especially during sports, hiking, or running.
- Commit to rehab. Work with a physical therapist on strength and balance drills.
Real-World Prevention in Hillsboro, Beaverton, and Aloha
At Pain & Performance Coach, we help people in Hillsboro, Aloha, Beaverton, and Cornelius not just recover, but also prevent future sprains. We design simple, fun balance programs and recommend the right braces to keep you active and safe. With the right plan, you can return to running, hiking, or playing soccer without worrying about another sprain.