Preventing ankle pain

Why prevention matters

Ankle pain can make everyday life harder, from walking the dog to standing at work or enjoying your favorite sport. Even simple things like going downstairs or walking on grass can feel unsteady or painful.

Many ankle injuries, like sprains, get better with time, movement, and the right exercises. But some people go on to have repeat sprains, a “giving way” feeling, or stiffness and aching that lingers. This can sometimes lead to chronic ankle instability or post traumatic ankle arthritis in the long term^{1 2 3}.

The good news is that small, regular habits can lower the risk of flare ups. Strengthening the muscles around your ankle, improving your balance, choosing supportive shoes, and pacing your activity can all support a more stable and confident ankle over time^{2 4 5}.

Managing ankle pain: what can trigger flare-ups?

Everyone’s ankle is different, but there are some common patterns that can make symptoms worse or set up a new injury. Triggers can include:

• Sudden changes in activity: Big jumps in steps, workouts, or sports drills, especially cutting and jumping, can overload ligaments, tendons, and joint surfaces^{2 4}.
• Prolonged standing or walking on hard or uneven surfaces: Long shifts, hills, sand, or uneven ground can irritate an already sensitive ankle or foot, especially after a recent sprain or in ankle arthritis^{2 3}.
• Poor balance or movement control: If the muscles around your ankle and hip are not reacting quickly, it is easier to roll your ankle or feel wobbly, particularly with sudden direction changes^{2 4}.
• Limited ankle mobility or calf tightness: Stiff ankles or tight calf muscles can change how your foot hits the ground and may increase stress on ligaments and tendons².
• Unsupportive or worn out footwear: Old shoes, high heels, or very soft shoes without side support can make the ankle work harder to keep you stable^{3 6}.
• Inactivity and deconditioning: After an injury, it is natural to protect the ankle. But if this turns into long term avoidance, muscles weaken and balance worsens, which can actually raise the risk of future sprains^{2 4}.
• Stress, fatigue, and poor sleep: Stress and poor sleep can make pain feel stronger and slow recovery, especially if you are already dealing with a long lasting ankle problem.

Not every flare has a clear cause, and having a flare up does not mean you have done permanent damage. It is a signal that your ankle needs a step back, then a gradual build up again.

Habits that help prevent flare-ups

Here are everyday habits that can support a steadier, more comfortable ankle. You do not have to do them all at once. Small steps add up.

• Build ankle strength a few times per week. Simple exercises like calf raises, resisted eversion and inversion (foot side movements), and single leg balance help the muscles and tendons support your joint. Strong leg and calf muscles are linked with fewer ankle sprains and better function after injury^{2 4}.
• Practice balance and “wobble” training. Standing on one leg, using a balance pad, or doing gentle hopping drills trains your ankle to react quickly when you step on something uneven. Structured balance and movement control programs reduce both first time and repeat sprains^{2 4 5}.
• Pace your activity and avoid big jumps in load: Increase walking, running, or sport by small amounts each week instead of big leaps. A common guide is to change total weekly load by no more than about 10 to 20 percent, adjusting for how your ankle feels. Sudden spikes in load are linked with new injuries and flare ups^{2 4}.
• Choose footwear and supports that match your needs: Supportive, well fitting shoes with good grip help many people. If you have had a sprain before, using a semi rigid brace or taping during higher risk sports can significantly cut your chance of another sprain^{2 5}.
• Keep your calves and ankles moving: Gentle ankle circles, ankle pumps, and calf stretches can help keep your joint moving, especially if you sit or stand a lot. In most guidelines, early movement after an ankle sprain leads to better recovery than long casting^{2 4}.
• Look for early warning signs and adjust quickly: More swelling, a feeling of “giving way,” sharp twinges on uneven ground, or a new limp can all be early clues that your ankle is getting irritated. Taking a brief step back, using a brace, and focusing on strength and balance again can often settle things before they become a bigger setback^{2 4}.

How Sword supports ongoing strength and mobility

Move is a guided movement program designed to help you stay active by building strength, improving mobility, and supporting stable movement patterns over time. It’s often used after recovery from a flare-up to help maintain progress and support long-term movement health.

Sword offers movement support that fits into daily life, helping you continue building strength and mobility over time. Programs are guided by expert insight and supported by technology designed to help you stay consistent.

• Focus on strength, mobility, and stability
• Designed to support movement between flare-ups
• Guided programs you can follow on your schedule
• Non-invasive, evidence-informed approach

Clinical insight

Leading ankle sprain guidelines recommend a combination of balance training, strengthening, and external supports for people with a history of sprain or instability. This approach not only improves pain and function, it also lowers the risk of new sprains and can delay or reduce long term problems like chronic instability or post traumatic ankle arthritis^{2 3 4}.