To prevent recurrent ankle sprains, one must perform muscle-strengthening exercises (using resistance bands) and proprioception exercises (progressive single-leg balancing) to retrain ankle reactivity, and consult an osteopath to release joint blockages.

noli's read

The recommendation to perform proprioception and strengthening exercises for the ankle is solidly supported by science. A meta-analysis published in the British Journal of Sports Medicine (Schiftan et al., 2015) confirms that balance training significantly reduces the risk of recurrent sprains. The described mechanism, where ligament stretching disrupts sensory signals sent to the brain (functional instability), is accurate and supported by randomized controlled trials (RCTs). Strengthening the stabilizing muscles using a resistance band is also validated to compensate for this loss of ligamentous tension. Conversely, the claim that bony blockages following a sprain eventually cause back pain, necessitating osteopathic adjustment, lacks strong evidence. This latter part relies primarily on low-quality observational studies and expert opinions, although restoring overall mobility remains beneficial.

the sources

1. 1Lauersen JB et al. 2014