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Ankle Injuries: Occurrence and Prevention

Ankle Injuries: Occurrence and Prevention

Ankle Sprains and how to fix them // Prehab


Injuries to the ankle are among the most common for all athletes, at any age and at any
level. Ankle injuries often occur when the foot suddenly twists or rolls, forcing the ankle
joint out of its normal position. These can be as a result of contact or non-contact. During
physical activity, the ankle may twist inward (inversion) or outward (eversion) as a result of sudden or unexpected movement. This causes one or more ligaments around the ankle to stretch or tear.

How do we prevent this from happening? There are a few interventions recommended by the literature and by us. Firstly, there is evidence suggesting that ankle braces are effective in the prevention of acute, as well as recurrent and ankle sprains. Proprioceptive training such as balance drills, is effective at reducing the likelihood of injury through increases in flexibility, balance, strength, endurance and load tolerance (amount of load placed upon the ankle before another injury occurs). These injury prevention exercises are ideally performed unilaterally and are commonly used with balance boards/balls.


Injuries to the ankle are among the most common for all athletes, at any age and at any level. Ankle injuries often occur when the foot suddenly twists or rolls, forcing the ankle joint out of its normal position. These can be as a result of contact or non-contact. During physical activity, the ankle may twist inward (inversion) or outward (eversion) as a result of sudden or unexpected movement. This causes one or more ligaments around the ankle to stretch or tear.

How do we prevent this from happening? There are a few interventions recommended by the literature and by us. Firstly, there is evidence suggesting that ankle braces are effective in the prevention of acute, as well as recurrent and ankle sprains. Proprioceptive training such as balance drills, is effective at reducing the likelihood of injury through increases in flexibility, balance, strength, endurance and load tolerance (amount of load placed upon the ankle before another injury occurs). These injury prevention exercises are ideally performed unilaterally and are commonly used with balance boards/balls.

kristaps-porzingis-injury-updates

Balance board ball tosses, single leg hand-eye coordination and single leg squats are all effective proprioceptive training drills performed on balance boards. Our recommendation for ankle injury prevention is simple and effective, which is barefoot beach running or battle rope walks. The rigidness/dynamic of these surfaces allow the ankle to be tested and moved into unfamiliar ranges of motion, which strengthens surrounding musculature, improves muscle memory and increases the ankles tolerance at hazardous ranges of motion.

Coach Justin

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