Winter in Melbourne is well and truly here and ankle sprains are hobbling into the clinic each Monday morning. At my daughter’s netball this past Saturday I saw no less than 5 sprains!
Whilst ankle sprains are among the most common sporting injuries, there are steps (pun intended) you can take to prevent them. Based on the latest scientific literature, here are our top five tips to prevent ankle sprains:
1. Strengthening Exercises for Ankle Stability
Strengthening the muscles around your ankle can significantly reduce the risk of sprains. Focus on exercises that target the lateral (peroneal) ankle muscles, which provide lateral stability to the ankle. Some effective exercises include:
- Resistance Band Exercises: Use a resistance band to perform ankle inversion, eversion, dorsiflexion, and plantarflexion exercises.
- Calf Raises: Stand on a step with your heels hanging off and raise your heels as high as possible, then slowly lower them.
2. Proprioception Training
Proprioception refers to your body’s ability to sense its position in space. Improving proprioception can enhance your balance and coordination, reducing the likelihood of an ankle sprain. Incorporate these activities into your routine:
- Balance Board Exercises: Use a wobble board or BOSU ball to practice maintaining balance. We love the BOSU ball and recommend it as our best balance tool, but if you cannot access one, used a rolled up bath mat – it still works!
3. Proper Footwear
Wearing the right footwear is crucial for ankle support. Shoes should provide adequate cushioning, arch support, and lateral stability. Something as simple as lacing up firmly can help prevent a sprain. For athletes, sport-specific shoes that match the demands of their activity can be particularly beneficial. Consider the following:
- Orthotic Inserts: Custom or over-the-counter orthotic inserts can improve foot alignment and support.
- Replace Worn-Out Shoes: Regularly check your shoes for signs of wear and replace them as needed to ensure they continue to provide proper support. Adequate grip is crucial.
4. Warm-Up and Stretching
A proper warm-up routine can prepare your muscles and joints for physical activity, reducing the risk of injury. Dynamic stretching and specific warm-up exercises can enhance your range of motion and flexibility. Include the following in your warm-up:
- Dynamic Stretching: Perform movements like leg swings, ankle circles, and walking lunges to warm up your muscles.
- Sport-Specific Drills: Incorporate drills that mimic the movements of your sport or activity to prepare your body.
- Ankle Mobility Exercises: Gentle stretches such as calf stretches and Achilles tendon stretches can improve ankle flexibility.
5. Taping and Bracing
Taping or bracing has been shown to prevent sprains in high-risk sports and individuals. But which one is better? Research suggests they are similar – braces are easy to put on and off, but often won’t fit inside a tight football boot. In that case, taping is the answer – BUT you need to tape effectively. Poor technique can actually increase the risk of an injury!
Watch our “how to tape an ankle sprain” video here with our very own Netball Physio, Rebecca.
Feel free to share this video with other parents, sporting clubs and athletes so we all avoid an ankle sprain this winter!
Written by Andrew Wynd
APA Titled Sport and Exercise Physiotherapist