Why Do I Keep Rolling My Ankles?

Each year, about 2 million adults in the United States sprain or roll their ankles. These injuries typically aren’t serious, but if they become a recurrent issue, they can increase the risk of ankle instability and chronic pain, and keep you from activities you enjoy.

At Prime Foot and Ankle Care, with offices in South Brunswick, North Brunswick, Kendall Park, Franklin Park, Princeton, and Plainsboro, New Jersey, podiatrist Nrupa Shah, DPM, regularly treats ankle sprains.

Read on to learn more about the common causes of rolled ankles and when to visit a podiatrist for help. 

Understanding rolled ankles

A rolled or sprained ankle occurs when your ankle joint extends beyond its normal range of motion. It’s a common result of stepping down awkwardly, losing your balance, or walking on an uneven surface.

Anyone can experience a rolled ankle, but these injuries tend to affect athletes, runners, and other active people. Although most ankle sprains are one-and-done events, if the ligaments surrounding your ankle joint are weakened or damaged, the injury can happen over and over, increasing the risk of ankle instability.

Common causes of rolled ankles

Repeatedly rolling your ankle can happen for various reasons, including:

1. Improper footwear

Not all shoes offer adequate support, especially when it comes to activities like running and jumping. Without proper footwear, your ankles can extend beyond their normal range of motion, increasing the risk of a sprain. This is especially true if you wear flip-flops, sandals, or high heels.

Anytime you plan on physical activity, even if it’s just a walk, make sure you wear shoes with a firm heel, plenty of arch support, and a wide base. These features can make it easier to stay steady on your feet and reduce the risk of rolling your ankles.

2. Foot structure and biomechanics

The shape and structure of your feet may increase your risk of rolled ankles. For example, flat feet, high arches, or an abnormal gait can affect how your feet hit the ground and make you more likely to step down awkwardly or twist your ankle. Even a slight difference in the length of your legs can have similar effects.

Treating these underlying issues can help lower the risk of frequent sprains and make it easier to move comfortably.

3. Poor balance or coordination

Some people have poorer balance than others due to underlying medical conditions or aging. At the same time, rolling your ankle just once can make you more likely to experience the same injury again.

The good news is that strength and balance training can lower your risk of accidents. Targeted exercises that strengthen the muscles and tendons around your ankles are often one of the first recommended treatments. Decluttering can have similarly positive effects. If all the pathways in your home are free of cords and debris, you're less likely to trip and hurt yourself.

When to see a podiatrist 

A single rolled ankle likely isn’t a cause for concern, especially if your symptoms are mild. However, it’s important to identify the underlying cause if you repeatedly roll your ankle and experience issues such as:

• Persistent pain
• Instability
• Difficulty walking or standing

After reviewing your health history, asking about your symptoms, and conducting a comprehensive exam and diagnostic imaging, Dr. Shah can make treatment recommendations. She uses a conservative approach whenever possible, and may suggest rest, ice, compression, and elevation (RICE), wearing a supportive brace, or immobilization with a boot.

If you have a more serious injury, like an ankle fracture, she could recommend surgery to repair the broken bone, but only if absolutely necessary.

Tired of repeatedly rolling your ankles?

Rolling one or both ankles regularly can affect your mobility and confidence. If you’re worried about the risk of long-term damage, contact us today. Call the Prime Foot and Ankle Care office at 732-798-6150 to get started, or request an appointment online.