Sports related ankle injuries are very common in athletes in a variety of settings. If you are a young athlete, college player, or a weekend warrior, ankle sprains always seem to happen when you least expect it. Listed below you will find some background about what happens during an ankle sprain, why it occurs, and how you can prevent it. If you do injure your ankle and need treatment, come see your Physical Therapist right away to help you recover!
Why does an ankle sprain happen?
A variety of sports can lead to an ankle sprain. Basketball, soccer, football, gymnastics, lacrosse, baseball, dance, cheerleading to name a few. Any sport that involves jumping, landing, running, cutting, change of direction, etc can lead to an ankle sprain. If your body is going one way and the ankle cannot sustain the load in that direction, it will unfortunately twist in another direction injuring some structures listed below.
What parts of the ankle are injured during a sprain?
The most common way to sprain an ankle is called an inversion stress. This is when the ankle turns in and the outside of the foot rolls towards the ground. The two most common ligaments that are injured are the anterior talofibular ligament (ATFL) and calcaneofibular ligament (CFL). Both of these ligaments have good blood supply and heal well.
How to prevent sports related ankle sprains?
The best part of this newsletter. Always warm up before activity and cool down stretch after. Below are some balance and strength exercises to help prevent ankle sprains:
1. Single leg balance: Balance on one leg with the knee of that leg slightly bent. Maintain this position for 20 seconds to start, work up to 40 seconds for 3 sets. Close eyes if balancing becomes easy. Be near something sturdy to catch your balance if needed.
2. Hip 3 way kicks: Wrap a thera-band loop around your ankles. While balancing on one leg, use the other leg to kick forward, sideways, and backwards (return to starting position in between each kick). Repeat this for 8 reps each direction, then switch sides. Start with 2 sets, then increase to 3 sets. Be near something sturdy to catch your balance if needed.
3. 3 way calf raises: Standing, point your toes in towards each other, rise up on toes performing a calf raise. Next, point toes forward, rise up on toes. Lastly, point toes outward, rise up on toes. Complete 10 reps in each direction, work up to 3 sets. Begin single leg calf raise when ready.
4. Sidewalks: Wrap a thera-band around your ankles. Begin to walk sideways, staying in a slightly squatted position. Take 10 steps to the left and then 10 steps to the right.
~ Benjamin Sherr
