Ankle instability: symptoms, causes, and solutions

What are the symptoms of ankle instability?

Ankle instability means your ankle often “gives way” or you feel less stable, especially when walking on uneven surfaces or during sports. Common complaints include:

• Your ankle frequently gives way
• A feeling of unsteadiness while standing or walking
• Pain or aching on the outside of your ankle
• Swelling or stiffness (especially after activity)
• Loss of strength and control over the ankle

These complaints usually occur after a sprain, in which the ligaments stretch or partially tear.

How to test the stability of your ankle

Follow this simple test:

• Stand on one leg on a hard, flat surface
• Try to maintain this position for 30 seconds without wobbling or supporting yourself
• If you want to make it more challenging, close your eyes

If you quickly lose balance or feel pain, this may indicate reduced ankle stability. For a thorough test or diagnosis, consult your doctor or specialist.

What to do in case of ankle instability?

The most important thing is to strengthen the muscles around your ankle and improve your balance. You can do this with balance exercises, for example on a balance board or soft surface. Additionally, you can strengthen the muscles of your foot, ankle, and lower leg through targeted exercises [Source: Thuisarts.nl].

You can start strengthening your ankle once you can stand and walk without too much pain. Follow these tips when doing the exercises:

• Do the exercises barefoot or with sturdy shoes with flat soles
• Hold each exercise for 3 minutes
• Perform exercises 2 to 3 times per day
• Ideally continue the exercises for 6 to 8 weeks
• The exercises may feel slightly uncomfortable, but stop if you experience sharp pain

Exercise 1: Walking on your toes

1. Stand on your toes and walk 10 steps forward. Turn around.
2. Point your toes outward and walk 10 steps. Turn around.
3. Point your toes inward and walk 10 steps.

Repeat this exercise 3 times.

Exercise 2: Single-leg knee bend

1. Stand with both feet on the ground, about 20–30 cm apart
2. Lift your right leg and bend your left knee. Keep your left heel on the ground
3. Swing your right arm forward while straightening the left leg and lowering the right arm

Repeat 15 times per leg and perform the exercise twice.

Exercise 4: Standing on one leg

1. Stand upright. Hook one foot behind the knee of the other leg
2. Try to hold this position for 1 minute. You can hold onto something for support initially
3. If successful, lower your arms along your body. Switch legs

Exercise 5: On a stair step

1. Stand with the balls of your feet on a step, letting your heels hang freely. Keep about 20–30 cm between your feet. Hold onto a railing for extra stability if needed.
2. Keep your legs straight. Slowly rise onto your toes and hold the highest position for 5 seconds.
3. Lower your heels slowly below the step and hold for 5 seconds. Repeat this movement for 3 minutes.

Read more in our blog for various exercises to strengthen your ankles.

Symptoms of an overused ankle joint

• Pain during or after use
• Swelling, redness, or warmth around the ankle
• Starting pain (first steps are painful, then decrease)
• Stiffness after rest

Overuse often occurs with intensive sports or when the ankle has not fully recovered from an injury.

Can ankle ligaments recover?

In many cases, ankle ligaments can heal, especially if you rest the ankle immediately after injury and gradually strengthen it with exercises. For persistent instability, an ankle brace or, in rare cases, surgery may be considered.

Which braces are suitable for supporting the ankle?

There are several braces that provide good support for the ankle. The differences are in material and support level. See the table below for the various ankle braces and ankle supports we offer, sorted by support class!

Support Class 1: Light support

Braces in this class provide light support and are ideal for mild ankle complaints or prevention of new injuries. They offer light compression and help reduce swelling without restricting movement too much. Suitable for minor sprains, overuse, or post-injury care.

Support Class 2: Medium support

Braces in this class provide more stability and support than Class 1, without fully immobilizing the ankle. Ideal for moderate ankle injuries, returning to sports, or moderate instability. Often reinforced with straps or supports, yet still comfortable for daily use and movement.

Support Class 3: Strong support