If you feel like your ankle is always “giving way”, rolling unexpectedly, or you’re constantly spraining it, you’re not alone. Recurrent ankle sprains are one of the most common musculoskeletal injuries and often become a chronic problem if the underlying causes aren’t addressed properly (Hertel, 2002; Gribble et al., 2016).

Let’s break down why your ankle keeps rolling, what it means, and what you can do about it.

The Short Answer

Your ankle usually keeps rolling because of a combination of:

• Muscle weakness around the ankle
• Poor balance and proprioception (joint position sense)
• Ligament laxity from previous sprains
• Delayed muscle reaction times
• Reduced control from the foot, knee or hip

Once you’ve sprained your ankle once, your risk of re-injury increases significantly, especially if rehab was incomplete (Doherty et al., 2014; Gribble et al., 2016).

What Actually Happens When You Roll Your Ankle?

Most ankle sprains occur when the foot rolls inwards (inversion), overstretching or tearing the lateral ankle ligaments (Hertel, 2002).

After the initial injury:

• Ligaments may heal longer and weaker
• Muscle strength is reduced
• Balance and proprioception are impaired
• Muscle reaction times become slower

This combination leads to what is known as Chronic Ankle Instability (CAI), where the ankle repeatedly gives way during daily or sporting activities (Gribble et al., 2016; Delahunt et al., 2019).

Research suggests up to 40% of people who sprain their ankle go on to develop chronic ankle instability (Gribble et al., 2016).

Common Reasons Your Ankle Keeps Giving Way

1. Previous Ankle Sprains

Inadequately rehabilitated ankle sprains are the strongest predictor of future sprains (Doherty et al., 2014).

Many people:

• Rest until pain settles
• Return to sport too early
• Never retrain strength, balance or control

2. Poor Balance and Proprioception

After ankle injury, the body’s ability to sense joint position and react quickly is significantly impaired, increasing the risk of repeat sprains (McKeon & Hertel, 2008; Delahunt et al., 2019).

3. Weak or Delayed Muscle Activation

The peroneal muscles are critical for preventing the ankle from rolling. After injury, their reaction time is often delayed, meaning the ankle rolls before the muscles can protect it (Hoch & McKeon, 2014).

4. Reduced Ankle Mobility

Restricted ankle dorsiflexion alters lower limb mechanics and increases injury risk, particularly during walking, running and jumping (Delahunt et al., 2019).

5. Poor Hip and Lower Limb Control

Chronic ankle instability is not just an ankle problem. Altered movement patterns at the knee and hip can increase load and instability at the ankle (Gribble et al., 2016).

Signs You May Have Chronic Ankle Instability

• Repeated ankle sprains
• Feeling like your ankle “can’t be trusted”
• Frequent swelling
• Difficulty on uneven ground
• Avoiding sport or certain movements

(Gribble et al., 2016; Delahunt et al., 2019)

Should You Just Tape or Brace It?

Bracing and taping can reduce short-term injury risk, but they do not restore strength, balance, or neuromuscular control and should not be used as the only treatment (Doherty et al., 2014).

How Physiotherapy Actually Fixes the Problem

Evidence-based rehabilitation focuses on:

• Restoring ankle mobility
• Strengthening calf, foot and ankle muscles
• Balance and proprioceptive retraining
• Neuromuscular control and reaction speed
• Hip and lower limb control
• Progressive return to sport-specific movements

This approach is strongly supported in the literature for both treatment and prevention of recurrent ankle sprains (Doherty et al., 2014; Delahunt et al., 2019).

When Should You Get It Checked?

You should seek assessment if:

• Your ankle keeps rolling
• You’ve had more than one sprain
• You feel unstable or lack confidence
• Swelling persists
• It limits your walking, work or sport

(Gribble et al., 2016)

The Good News

Most cases of chronic ankle instability can be successfully treated without surgery using structured, progressive rehabilitation (Doherty et al., 2014).

Need Help With an Ankle That Keeps Rolling?

If your ankle feels unstable or keeps giving way, our team at Trilogy Physiotherapy in Sinnamon Park can assess what’s actually causing it and build a targeted plan to fix it properly. If you would like to book an appointment click here!

References

Delahunt, E., et al. (2019). Clinical assessment of chronic ankle instability: A systematic review and consensus statement. British Journal of Sports Medicine, 53(20), 1246–1254. https://doi.org/10.1136/bjsports-2018-099393

Doherty, C., Bleakley, C., Delahunt, E., & Holden, S. (2014). Treatment and prevention of acute and recurrent ankle sprain: An overview of systematic reviews with meta-analysis. British Journal of Sports Medicine, 48(2), 123–130. https://doi.org/10.1136/bjsports-2013-092596

Gribble, P. A., et al. (2016). Selection criteria for patients with chronic ankle instability. British Journal of Sports Medicine, 48(13), 1014–1018.

Hertel, J. (2002). Functional anatomy, pathomechanics, and pathophysiology of lateral ankle instability. Journal of Athletic Training, 37(4), 364–375.

Hoch, M. C., & McKeon, P. O. (2014). Peroneal reaction time after ankle sprain. Medicine & Science in Sports & Exercise, 46(3), 546–556.

McKeon, P. O., & Hertel, J. (2008). Postural control and lateral ankle instability. Journal of Athletic Training, 43(3), 293–304.

Read more….

To learn more about Achilles Tendinitis, check out our blog HERE
To learn more about Plantar Fasciitis, check out our blog HERE
To learn more about ATFL rupture, check our our blog HERE