How to Prevent Reinjury After a Sprained Ankle: 7 Proven Strategies

After an ankle sprain, many people feel better within weeks—but up to 70% risk reinjury if they return to activity too soon or skip rehab steps. Here’s how to avoid that mistake and recover stronger.

Why Reinjury is Common

Ankle ligaments take time to heal, and the surrounding muscles and proprioceptive sensors often remain weak. Without proper retraining, stability is compromised—leading to chronic instability or repeat sprains.

1. Restore Full Range of Motion

Begin with gentle mobility exercises to regain dorsiflexion and plantarflexion. A limited range can affect gait mechanics and increase strain on healing tissue.

2. Strengthen Key Muscles

Focus on the peroneals, tibialis anterior, and calf muscles. Resistance band work and balance exercises like heel-to-toe walks help build strength and protect the joint.

3. Proprioceptive Training

This is essential to rewire balance responses. Try single-leg stands, wobble board drills, or apps designed for joint stability. Proprioception reduces the likelihood of missteps that cause reinjury.

4. Use Bracing When Needed

A brace or athletic tape may provide external support during high-risk activities like sports or hiking. However, don’t rely on it forever—use it as a temporary aid.

5. Return to Activity Gradually

Progressively reintroduce walking, running, and cutting motions. Use a structured plan that includes warm-ups, cooldowns, and graded exposure to sport-specific movements.

6. Address Underlying Biomechanics

Issues like flat feet or weak hips can affect ankle alignment. A physical therapist can assess and prescribe corrective exercises to prevent reinjury from the root cause.

7. Follow an Evidence-Based Plan

Use trusted protocols such as the Ottawa Ankle Rehab Plan or the PEACE & LOVE framework to ensure each phase of healing is complete before progressing. Science-backed recovery yields safer outcomes.

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