Why Do I Sprain My Ankle So Often?

March 24, 2025

Ankle sprains are among the most common musculoskeletal injuries, affecting both athletes and non-athletes alike. They occur when the ligaments that support the ankle stretch or tear, leading to pain, swelling, and instability. Understanding the causes, treatments, and preventive measures can help manage and reduce the risk of future sprains.

Why Do I Keep Spraining the Same Ankle?

Repeated ankle sprains can be a result of chronic ankle instability (CAI), which develops when the ligaments fail to heal properly after an initial injury. Factors that contribute to repeated sprains include:

Weak Ligaments: Repeated stretching and tearing can weaken the ligaments over time.
Poor Proprioception: Reduced ability to sense ankle position can make it easier to misstep.
Muscle Weakness: Weakness in the surrounding muscles reduces stability and support.
Improper Footwear: Wearing shoes with inadequate support can increase the risk of rolling your ankle.

According to a study published in the American Journal of Sports Medicine, individuals with CAI have a significantly higher likelihood of recurrent sprains and long-term joint issues (Delahunt et al., 2019).

Are Some People More Prone to Ankle Sprains?

Certain factors make individuals more susceptible to ankle sprains:

Foot Type: High arches or flat feet can lead to instability.
Previous Injuries: A history of ankle sprains increases the likelihood of future sprains.
Sports Participation: Sports that involve quick changes of direction (e.g., basketball, soccer) increase the risk.
Genetics: Some people have naturally looser ligaments, making them more prone to injuries.

A clinical review in The Journal of Orthopaedic and Sports Physical Therapy found that athletes with a history of sprains are at a 70% increased risk of future sprains (Hertel, 2002).

How to Fix Chronic Ankle Instability

Chronic ankle instability can be managed and improved with a combination of rehabilitation exercises, bracing, and proper footwear:

Strengthening Exercises: Targeting the peroneal muscles helps improve stability.
Balance Training: Improves proprioception and helps prevent missteps.
Ankle Bracing: Supports the ankle and reduces the risk of reinjury.
Footwear: High-top, well-cushioned, and arch-supportive shoes can provide extra stability.

What Shoes Should I Wear with a Sprained Ankle?

Proper footwear is essential for recovery and to prevent future ankle sprains. Shoes designed for ankle support typically feature:

High-Top Design: Provides extra ankle support and reduces rolling risk.
Wide Base: Enhances balance and stability.
Cushioned Midsole: Absorbs shock and reduces strain on the ankle.
Secure Closure: Ensures the shoe stays firmly in place.

Why Do Wide Toe Box Shoes Prevent Ankle Sprains?

Wide Toe Box Shoes play a crucial role in preventing ankle sprains by providing more space for the toes to spread out naturally. This design helps in several ways:

Improved Balance: A wider toe box allows your foot to splay more evenly, giving you a better sense of balance and reducing the likelihood of missteps that can lead to ankle sprains.
Enhanced Stability: Shoes with a wide toe box reduce pressure on the toes and forefoot, which can cause instability and force the foot to shift unnaturally. With more room, your foot stays properly aligned, preventing awkward movements that could result in injury.
Reduced Overcrowding: When toes are cramped, the foot may compensate by overworking certain muscles, increasing the risk of instability. A wide toe box offers better comfort, allowing your foot to maintain a stable and neutral position.
Accommodating Swollen Feet: After an injury, feet may swell, and wearing shoes with a wide toe box helps provide extra space, reducing discomfort and promoting better healing.

High Top vs. Low Top Sneakers and Ankle Sprains

High-Top Sneakers: Offer better ankle support and reduce lateral movement, lowering the risk of rolling.
Low-Top Sneakers: Provide more flexibility but less stability, making them less suitable for weak or unstable ankles.

A study in Sports Medicine found that high-top sneakers reduce the incidence of ankle sprains by up to 45% compared to low-top designs (McKay et al., 2001).

Best Ankle Support Shoes, Tested

Ankle support plays a crucial role in stabilizing your stride and evenly distributing body weight, which helps reduce stress on your feet, knees, and hips. Without adequate support, the risk of injuries like sprains, twists, and long-term conditions such as arthritis increases.

FitVille Men's High-top Rebound Core Walking Shoes V4

Price: $89.00 USD

Color: Majolica Blue, Jet Black

Size: US 6.5–15 (Wide/2E, Extra Wide/4E)

FitVille Men's High-top Rebound Core Walking Shoes V4 Features:

High-top design for superior ankle stability
PropelCore™ sole technology for optimal shock absorption
U-shaped arch support insole
Slip-resistant rubber outsole

FitVille Women's Rebound Core Walking Shoes V1

Price: $79.00 USD

Color: Rose Red, Light Blue, Green-Gray

Size: US 5.5–12 (Wide/2E, Extra Wide/4E)

FitVille Women's Rebound Core Walking Shoes V1 Features:

Spacious toe box to accommodate swelling
Dual-density EVA for firm yet flexible support
Heel ring for improved gait control
High-traction outsole for confident steps

What Shoes Are Best to Wear with an Ankle Brace?

Shoes that accommodate ankle braces need to provide extra width and flexibility to fit comfortably over the brace while still offering support and cushioning.

FitVille Men's Rebound Core Walking Shoes V10

Price: $81.00 USD

Color: Jet Black, Majolica Blue

Size: US 8–15 (Wide/2E, Extra Wide/4E)

FitVille Men's Rebound Core Walking Shoes V10 Features:

Quick & Easy Flap Closure: Ideal for swollen feet and AFO wearers.
Tailoring Sole Comfort+™: Dual EVA densities for balanced firmness and flexibility.
ErgoFit™ Heel Guard: Snug, flexible support without bulk.
Anti-Pronation Lock: Prevents inward rolling and supports gait correction.
High-Traction Outsole: Ensures steady grip on various surfaces.

FitVille Women's Rebound Core Walking Shoes V10

Price: $72.00 USD

Color: Red Velvet, Jet Black, Royal Purple

Size: US 6–11 (Wide/2E, Extra Wide/4E)

FitVille Women's Rebound Core Walking Shoes V10 Features:

Quick & Easy Flap Closure: Adjustable and easy to wear.
Tailoring Sole Comfort+™: Combines firmness and flexibility.
ErgoFit™ Heel Guard: Provides firm yet flexible heel support.
Anti-Pronation Lock: Keeps your stride steady.
Reliable Grip: Ensures traction and stability.

Conclusion

Ankle sprains are common injuries that can significantly impact your daily activities, but with the right knowledge and proactive approach, they can be managed and prevented. Understanding the causes of repeated sprains, such as chronic ankle instability, and incorporating strengthening exercises, balance training, and proper footwear can make a big difference. Choosing shoes with a wide toe box and proper ankle support, like those from FitVille, ensures your feet are comfortable, stable, and protected. Whether you're recovering from an injury or looking to prevent one, the right footwear is key to maintaining ankle health and avoiding future sprains. Take care of your feet, and they'll take care of you!

Note: FitVille footwear is designed for comfort and support but is not intended for medical diagnosis or treatment. FitVille disclaims any responsibility for injuries or harm resulting from the use of this product.