When one sprain becomes many
Most rugby players sprain an ankle at some point. For some players the ankle never quite returns to baseline — it feels weaker, rolls again on uneven ground, and loses confidence in stepping, jumping, and tackling. That pattern of repeated rolls plus a feeling of giving way is what clinicians call chronic ankle instability.
Two things tend to be present. The ligaments on the outside of the ankle may be stretched and less crisp at end-range, and the small reflexes that protect the joint — the ones that fire in milliseconds before you even feel the roll — have become slower or less accurate.
Typical experience
| Situation | Typical presentation |
|---|---|
| Stepping off a kerb | Sudden roll, sharp twinge, may catch yourself |
| Side-stepping in defence | Ankle feels 'soft' or unreliable |
| Running on uneven ground | Increased caution, repeated near-rolls |
| End of a long training session | Vague ache, mild swelling returns |
| After a fresh roll | Recovery is fast but baseline never resets |
Why it persists
- The initial sprain was treated only with rest and ice, then training resumed once it stopped hurting
- Balance and proprioceptive work was skipped, so the protective reflexes never re-trained
- Calf and peroneal strength wasn't restored to match the other side
- Hip and trunk control wasn't checked — instability higher up loads the ankle more
- Footwear and surface choices haven't been adjusted while the ankle is sensitive
What good rehab looks like
Effective programmes blend balance work that genuinely challenges the ankle (eyes closed, unstable surface, dual-task), peroneal and calf strengthening, hop and landing progressions, and sport-specific cutting drills. Bracing or taping can help in the short term but is not a substitute for retraining the system.
Why it matters beyond rugby
An ankle that keeps giving way takes repeated small insults to the cartilage, which is why clinicians treat long-standing instability as a joint problem rather than a nuisance. Addressing it in your twenties pays off in your forties.