Chronic ankle instability is when an ankle keeps giving way, feels wobbly or is sprained repeatedly after an earlier sprain. It is linked to changes in balance, strength, joint position sense and sometimes ligament looseness. Structured balance and strengthening exercise is the main evidence-based treatment, with bracing helpful for preventing further sprains.
Also known as weak ankle, recurrent ankle sprains, unstable ankle, ankle giving way, CAI
Symptoms
- The ankle repeatedly giving way, especially on uneven ground or during sport
- Repeated ankle sprains, sometimes from minor trips
- A feeling of looseness, wobbliness or lack of confidence in the ankle
- Ongoing aching, swelling or stiffness around the outer ankle
- Difficulty balancing on the affected leg
Causes and risk factors
- A previous ankle sprain, particularly one that was not fully rehabilitated
- Reduced balance and joint position sense after injury
- Weakness in the muscles that control the ankle and hip
- Stretched or lax ankle ligaments
- Higher body weight, which has been linked to a higher risk
What the evidence says helps
- Exercise therapy is the most strongly supported treatment and improves self-reported function and stability.25
- Balance training improves function, feelings of instability and dynamic balance, and combining it with strength training may give the greatest benefit.42
- Wearing an ankle brace, and completing neuromuscular training, helps reduce the risk of further sprains.32
- Manual therapy, such as ankle joint mobilisation, has moderate supporting evidence, particularly for ankle movement, and is best used alongside exercise.52
- Home exercise programmes appear to help, with early evidence suggesting results similar to supervised exercise, although the certainty is low.6
- Surgery to tighten or reconstruct the ligaments can help some people, but is usually considered only after a thorough exercise programme has not worked.5
Things you can try at home
- Practise single-leg balance daily, progressing to closing your eyes, soft surfaces or catching a ball
- Strengthen the calf and the muscles around the ankle and hip
- Keep exercises going for at least several weeks, as longer programmes tend to work better
- Consider a brace or tape for higher-risk sport, especially while you rebuild control
- Choose supportive footwear for walking on uneven ground
When to get urgent help
Contact your GP urgently, call NHS 111, or call 999 in an emergency if you have:
- After a new injury you cannot take four steps, or the bony points of the ankle are very tender: go to an urgent treatment centre or A&E
- The foot becomes cold, pale or numb after an injury: go to A&E
- Sudden locking or catching of the ankle with marked swelling: seek prompt assessment from your GP
- Calf pain, swelling and warmth after reduced movement or immobilisation: contact NHS 111 or your GP urgently
- A hot, red, swollen ankle with fever or feeling unwell: contact NHS 111 or your GP urgently
How Apollo can help
We assess your ankle stability, balance, strength and movement, and look at how your previous injuries were managed. Our sports therapist and osteopaths build a progressive balance and strengthening programme, with hands-on care where appropriate and advice on bracing and return to sport. VALD testing can help us measure strength and balance differences between sides, and we refer to an orthopaedic specialist if ongoing instability suggests surgery should be considered.
No GP referral needed. Clinics in Sheringham, Coltishall and Norwich.
Related reading
Frequently asked questions
Why does my ankle keep giving way?
After a sprain, the ligaments, balance system and muscle control around the ankle may not fully recover. This can leave the ankle more likely to roll. Targeted balance and strength exercises can address many of these changes.
Can a weak ankle be fixed without surgery?
Many people improve with a structured exercise programme, and guidelines recommend trying this first. Surgery is generally reserved for people who still have instability after thorough rehabilitation.
Should I wear an ankle brace?
A brace can help reduce the risk of another sprain, especially in sport. It works best alongside exercise rather than instead of it.
References
- Lin CI, et al. (2021). The epidemiology of chronic ankle instability with perceived ankle instability – a systematic review. Journal of Foot and Ankle Research. View source
- Martin RL, et al. (2021). Ankle stability and movement coordination impairments: lateral ankle ligament sprains revision 2021. Clinical practice guideline. Journal of Orthopaedic & Sports Physical Therapy. View source
- Doherty C, et al. (2017). Treatment and prevention of acute and recurrent ankle sprain: an overview of systematic reviews with meta-analysis. British Journal of Sports Medicine. View source
- Mollà-Casanova S, et al. (2021). Effects of balance training on functionality, ankle instability, and dynamic balance outcomes in people with chronic ankle instability: systematic review and meta-analysis. Clinical Rehabilitation. View source
- Hu DH, et al. (2024). Treatment and prevention of chronic ankle instability: an umbrella review of meta-analyses. Foot and Ankle Surgery. View source
- Liu YH, et al. (2026). Home-based exercise for chronic ankle instability: a systematic review and meta-analysis of effectiveness and program characteristics. Physical Therapy in Sport. View source
This page is general information, not a diagnosis or a substitute for medical advice. If you are worried about your symptoms, speak to your GP or a registered healthcare professional. Content prepared from the sources above, November 2026.
