Wobbly, sore ankle? It’s often a lateral ligament injury or chronic instability — here’s how we fix it

Wobbly, sore ankle? It’s often a lateral ligament injury or chronic instability — here’s how we fix it

At a glance

What you feel	Where it hurts	Why it happens	First helpful step
“Gives way”, sharp pain, swelling after a twist	Outer ankle (ATFL/CFL), sometimes front	Inversion sprain, over‑pronation, repeated shoe friction, under‑rehabbed sprain	Short‑term support & load reduction → book an assessment for a tendon‑safe, stability‑focused plan

What do ankle ligaments do?

Ligaments connect bone to bone and keep joints stable. The outer ankle relies on three ligaments—ATFL, CFL, PTFL—to stop the ankle sliding forward and over‑rolling. Because ligaments have limited blood supply, recovery can be slow without the right plan.

Quick self‑check

Checklist	Yes/No
Feeling of instability or “giving way”
Pain with walking, stairs or uneven ground
Swelling or stiffness around the outer ankle
Recurrent sprains or fear of twisting again

Seek urgent care if you cannot bear weight after injury, have severe deformity, numbness/tingling, or night pain with fever.

Why it flares up / lingers

• Sudden inversion sprain; poor footwear or laces rubbing the ligaments

• Returning to running/sport too quickly after a sprain

• Poor balance/ankle control; over‑pronation and tight calves

Our treatment plan (clear phases)

Phase & goal	What we use at J&J Therapy	What it does
Calm inflammation	Shockwave therapy (for stubborn/chronic pain), Ultrasound therapy, short‑term taping or brace	Settles pain, stimulates local healing, reduces shear on ligaments
Ease pain	Electrical therapy (TENS/EMS)	Short‑term analgesia so you can move & sleep
Release overload	Therapeutic massage to peroneals, calf & foot; ankle mobilisation	Reduces tissue tension & joint guarding
Restore stability	Corrective exercise education: isometrics → balance (single‑leg, wobble surface) → strength (peroneals/calf/hip) → return‑to‑run plan	Rebuilds ligament support & prevents recurrence
If swelling present	Lymphatic massage	Assists fluid movement & comfort

What a session looks like

Step	What happens	Your takeaway
1. Consult & assess	We confirm which ligament is involved and rule out fractures/nerve issues	Clear diagnosis & goals
2. Hands‑on & device care	Corrective/therapeutic massage + shockwave where indicated	Pain down, confidence up
3. Your mini programme	3–5‑minute home routine (+ footwear & terrain tips)	Control symptoms between visits

Home tips until you visit

• First 24–48 hrs of a flare: cold compress 10–15 min, 2–3×/day

• Supported walking (taping/brace) on uneven ground; avoid sudden cutting/plyometrics

• Isometrics: push the foot gently outwards into a wall/strap, 5×10 s, pain‑free

• Daily balance: stand on one leg (eyes open → closed) 30–45 s, 2–3 sets

• Lace shoes snugly and choose a supportive trainer

Ready to trust your ankle again?

Most clients feel meaningful relief within 3–6 sessions and leave with a simple, personalised stability plan. Book your assessment and get back to walking, work and sport with confidence.