Stop the Cycle of “Rolled” Ankles
Stop the Cycle of “Rolled” Ankles
What it is:
Lateral Ankle Sprain – Injury to the outer ligaments from rolling the ankle inwards; swelling and bruising common.
Chronic Instability – Ongoing “giving-way” from lax ligaments and delayed balance reactions after repeated sprains.
Syndesmosis (High Ankle) Sprain – Injury between the shin bones; pain above the ankle, worsened by twisting/loading.
Peroneal Tendon Injury – Outer ankle tendons strained or subluxing after severe sprains.
Symptoms:
Swelling, giving-way, fear on uneven ground.
Assessment:
Ligament tests, balance/proprioception, imaging if needed.
Treatment options:
Acute care (RICE principles), bracing (e.g., EXO-L/EXO-L Up),
balance & strength rehab, footwear/orthoses, return-to-sport testing.
Prevention:
Proprioception program, terrain strategies.