Ankle Instability in Sport: Why Does My Ankle Keep Giving Way?

Ankle sprains or ankle instability are one of the most common injuries in sport. Whether it happens during a rugby tackle, football match, basketball game or landing awkwardly from a jump, an ankle sprain can sometimes feel like a minor setback. The pain & swelling may settle within a few weeks, but for some athletes, the ankle never quite feels the same.  This can be seriously annoying when trying to get back into your sports!

You may notice that your ankle feels weak, unstable or as though it is going to “give way”, particularly when running, changing direction or jumping. You may even find yourself repeatedly rolling the same ankle. When these symptoms continue following an ankle sprain, it can be a sign of chronic ankle instability.

What is ankle instability?

Ankle instability commonly develops after an ankle sprain, particularly when the ligaments on the outside of the ankle have been injured. These ligaments provide important stability to the ankle, but they are only one part of the overall system.

Following an ankle injury, the ankle can also lose strength, movement, balance & coordination. Your body’s ability to sense where the ankle is positioned can also be affected. This is known as proprioception & plays an important role when reacting to changes in the ground, jumping or with a quickly change of direction.

This is important because ankle instability is not simply a feeling of weakness. Research has found a strong relationship between ankle instability & recurrent ankle sprains. This highlights why ongoing instability following an ankle injury should be addressed rather than simply accepted as part of playing sport.  

Why does my ankle keep giving way?

Honestly, there is usually more than one factor involved.

One common issue is reduced strength around the ankle & lower leg. The calf & smaller muscles around the ankle help control the foot every time you run, land or change direction. After an injury, these muscles may not be working at the same level as they were before.

Balance & proprioception can also be affected.  Your nervous system constantly receives information from your foot & ankle to help your body react to changes in position.  After an ankle sprain, this system can become less effective. Although this may not be noticeable during normal walking it can become obvious when an athlete needs to react quickly during their normal sporting activities.

Ankle mobility can also play a role. If the ankle has become stiff following an injury, it can change the way you squat, run, jump & absorb force. A physiotherapy assessment can identify whether a restriction in ankle movement is contributing to these problems.

It is also important to look beyond the ankle itself.  The hip, knee & foot all contribute to how the lower limb controls movement, particularly during single-leg activities, like single leg squats or Bulgarian split squats.  

How is ankle instability assessed?

A thorough physiotherapy assessment should look at much more than simply where the ankle hurts.

Your physiotherapist may assess ankle movement & ligament stability, as well as the strength of the calf & surrounding muscles. Balance, single-leg control & proprioception are also important, particularly for athletes involved in running & jumping sports.

As rehabilitation progresses, assessment should become more specific to the athlete’s sport. A rugby player, for example, needs to accelerate, decelerate, change direction as well as tolerate contact, while a basketball or netball player may need to repeatedly jump, land and change direction.

How is ankle instability treated?

Rehabilitation depends on what is contributing to the instability. Early treatment may focus on restoring ankle movement & gradually rebuilding strength through exercises such as calf raises, resisted ankle exercises & progressive single-leg strengthening. Doesn’t everyone love a single leg squat!

There is good clinical-evidence supporting exercise-based rehabilitation following ankle sprains. 

This is why rehabilitation should not simply focus on treating the ankle joint. Strength, balance, proprioception & functional movement all need to be progressively challenged.

What about hands-on treatment?

Hands-on treatment can be useful as part of a broader rehabilitation programme, particularly when an athlete has restricted ankle movement.

Research has found that manual mobilisation can produce short-term improvements in ankle dorsiflexion following ankle sprain. However, hands-on treatment works best when combined with active rehabilitation rather than being used as the sole treatment.  

In practice, this might involve joint mobilisation to improve movement alongside strengthening, balance & sport-specific exercises.

What about ankle taping or braces?

Taping or an ankle brace can provide additional support, particularly when returning to sport following an ankle sprain. Some athletes also find that external support improves their confidence.  (You can check out our Blog on Kinesio-tape to fully understand is uses and benefits!)

Evidence also supports the use of bracing as part of ankle sprain prevention, with systematic-review evidence finding strong support for bracing & moderate evidence for neuromuscular training in reducing recurrence.  

However, a brace should not replace your rehab. Think of it as an additional layer of support while you rebuild the physical qualities needed to cope with your sport.

When are you ready to return to sport?

One of the biggest mistakes following an ankle sprain is using pain as the only measure of recovery.

Being able to walk without pain does not necessarily mean your ankle is ready to sprint, jump & change direction at full speed.

A return to sport should consider whether the ankle can tolerate the demands you are going to place on it. Strength, balance, movement quality, hopping, jumping, change of direction & confidence should all be considered.

If your ankle continues to give way or you have repeatedly injured the same ankle, it is worth having it properly assessed. 

Here at Kuur Rehab our goal is not simply to get you through your next training session, but to rebuild the strength, control & confidence needed to keep you performing & ultimately reduce the risk of another injury!

Evidence behind this article

• Smith MD, et al. Return to sport decisions after an acute lateral ankle sprain injury: introducing the PAASS framework. British Journal of Sports Medicine, 2021.  
• Doherty C, et al. Exercise-based rehabilitation reduces reinjury following acute lateral ankle sprain: a systematic review update with meta-analysis. British Journal of Sports Medicine, 2022.  
• Xu JS, et al. Exercise Therapy for Chronic Ankle Instability: Which Modality for Which Deficit? Journal of Foot and Ankle Research, 2026.  
• Effectiveness of exercise therapy on chronic ankle instability: a meta-analysis, 2025.  
• Ankle instability as a prognostic factor associated with the recurrence of ankle sprain: a systematic review, 2023.