The inner layers of the annulus will break off and come out through the tear. A piece of the annulus of the disc itself ends up in the spinal canal. I broke my right ankle in middle school and have sprained it countless times since then. I'm active in recreational sports in college. Rubber bands do not seem to strengthen the ankle enough.
Alternatives includes braces that can be bought at surgical supply stores or sport stores.
An orthopedic sports medicine evaluation would determine the other alternative, surgery. If eventually needed, surgery has an excellent success rate. One new procedure is entirely arthroscopic. Click here to ask. Most herniated discs start with this tear in the annulus of the disc, so a patient will experience severe back pain and spasm.