Treating Lingering Pain and Weakness Years After Ankle Sprain

Dealing With Ankle Pain Years After A Sprain

It's been 3 years since you badly sprained your ankle, but it still hurts and feels weak. Maybe you keep twisting it again by accident, or it throbs after you've been on your feet too long. An unhealed ankle sprain can unfortunately plague you for years if not treated properly. The good news is there are many things you can do to alleviate residual ankle pain and instability.

Why Your Ankle Never Fully Recovered

When you sprain your ankle, the ligaments that connect your leg bones together get overstretched and tear. A minor sprain causes microscopic tears, while a serious sprain leads to complete rupture of the ligaments. After a severe sprain, many people are unable to bear weight on their ankle for a period of time. They wear a boot or brace, use crutches, and stay off their feet.

This rest period allows the torn ligaments to partly heal. But ligaments heal slowly, especially without professional treatment. And the torn fibers may not grow back together correctly. Ligaments also lose strength if the joint is immobilized for too long. This can result in chronic instability, pain, swelling and giving way of your ankle down the road.

Steps To Strengthen Your Ankle And Reduce Pain

Don't lose hope if your ankle still hurts years post-injury. Many of the residual issues that occur after an ankle sprain can be fixed with time and consistency. Here are proactive steps you can take to stabilize your ankle joint, rebuild strength, and get back to pain-free movement:

1. Wear Ankle Support

Using an ankle brace or tape provides compression and improves the stability of your joint. This protects you from rolling and twisting your ankle. Supportive ankle braces restrict inversion/eversion and slight motion in other directions. Tape also limits motion, while providing constant proprioceptive feedback.

Wear ankle support any time you'll be active on your feet - walking, running, exercising, playing sports, etc. It gives your ankle a sense of security and reinforces proper positioning. You may feel weak, wobbly and tentative without that external stability until the ligaments tighten up again.

2. Do Physical Therapy Exercises

Specific exercises from a physical therapist can restore normal range of motion, strength, balance, and function. They will evaluate your ankle and design a rehab program with stretches and strengthening exercises. The focus will be on intrinsic foot muscles and the muscles surrounding your ankle joint.

Your PT may use joint mobilization techniques to improve mobility and reduce stiffness. They may also utilize tape, braces, wobble boards, foam pads, resistance bands, etc. to progress the exercises. PT exercises should be done daily for optimal results. But even 1-2x a week will improve ankle stability.

3. Massage Tight Muscles

Chronic ankle sprains lead to muscle tightness and adhesions. Massage therapy helps soften and elongate stiff tissues. It increases blood flow to promote healing. Massage also desensitizes over-reactive nerves, easing chronic aches and pains.

Focus massage on your calves, shins, ankles, and feet. Use your hands, a foam roller, tennis ball, or massage tool to knead and apply pressure. Increase pressure and intensity gradually. Regular massage keeps muscles supple so they can support the ankle without pulling it out of alignment.

4. Try Injection Treatments

For severe chronic ankle instability and arthritis after an injury, injection therapies may be recommended. They deliver anti-inflammatory medication directly into the joint or damaged tissues.

Cortisone shots reduce inflammation that contributes to pain, swelling, and stiffness. Platelet-rich plasma injections supply growth factors to help repair injured ligaments, tendons, and cartilage. Hyaluronic acid boosts lubrication between the ankle bones.

These treatments won't fully cure the problem, but can bring relief from constant discomfort. They are most effective when combined with physical therapy and bracing. Surgery may be an option if conservative treatments fail.

Returning To Activity After An Ankle Sprain

As you work to rehabilitate your ankle, you'll need to avoid reinjury. Don't return to sports, high-impact exercise and strenuous work activities until your ankle is stable and pain-free. Rushing back too soon, before ligaments have healed, will worsen instability and set you back.

Begin with low-impact activities like walking, swimming, or cycling. Wear ankle support. Slowly increase intensity and duration. Don't push through pain. Stop if your ankle hurts, swells, or feels strained.

Once you've regained more strength and mobility, start doing balance exercises like standing on one foot. Then ease back into your normal fitness routine and sports. Build up gradually so you don't aggravate your ankle.

Preventing Future Ankle Sprains

Someone who has endured one bad ankle sprain is at high risk for recurrent sprains. After a single sprain, your chance of a repeat injury goes up by at least 5 times. After multiple past sprains, your odds rise further to 20 times more likely.

That's because ligaments don't return to their original strength after an injury. Your proprioception (sense of joint position) also diminishes. This makes it easier for your ankle to twist again. To avoid reinjuring your ankle, implement these precautions:

• Wear supportive, stabilizing shoes for exercise, work, and recreation.
• Tape or brace your ankle during physical activities.
• Improve balance, strength, and flexibility through training.
• Walk with care on uneven ground.
• Get up slowly if you fall to avoid landing on your ankle.
• Consider ankle stabilization surgery if sprains persist.

When To See A Doctor About Lingering Ankle Problems

Seek medical care if your ankle is still causing you problems 3+ years after a sprain. A doctor can identify the cause and guide appropriate treatment. Seek evaluation if you have:

• Ongoing aching, pain or tenderness
• Sporadic swelling
• Feeling that your ankle may "give out"
• Popping, clicking or catching sensations
• Stiffness and reduced mobility
• Muscle weakness
• Repeated minor sprains

An orthopedist, sports medicine doctor or podiatrist can diagnose persistent issues like impingement, instability, osteoarthritis, and peroneal tendon dysfunction. They may order imaging tests to look for evidence of damage. Treatment may involve medications, injections, therapy, bracing, or surgery.

Living An Active Life Despite Ankle Problems

An ankle sprain seems like a simple injury, but it can plague you for years if sufficient rehab is not done. Severe sprains lead to mechanical and functional problems that reduce performance and predispose to reinjury. With proper treatment, most people regain a stable, flexible, pain-free ankle over time.

Commit to physiotherapy exercises, wear an ankle brace during activity, and gradually return to your routine. Avoid pushing your limits before your ankle is ready. A little extra caution now will help ensure you can live actively for years to come.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.