Strategies to Prevent Ankle Sprains in Soccer
A common injury seen in soccer is an ankle sprain, which is a stretch or tear of the ligaments around your ankle. This is a problem for many soccer players due to the constant movement and stress put on the lower body during a game, as well as the unpredictable nature of twists and turns that occur while starting, stopping, or going for the ball. If you’ve spent any time in the clinic, you know that we are all about the hips, buns, and core when it comes to controlling the lower body. However, there are some general strategies to follow to prevent ankle sprains.
But first, some basic tenants of injury prevention!
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Stay hydrated. Lack of hydration leads to a decrease in performance, which in turn can lead to sloppy technique and injury. Keep your fluid intake in mind at all times!
Warm up. It should be common knowledge now that a specific dynamic warmup is crucial to increase performance and help prevent injury. Keep an eye out on our Instagram (@trifectatherapeutics) for a soccer specific warmup video dropping next week!
Proper footwear. Investing in your footwear for your sport is an investment in your efficiency as an athlete. Do your research and find shoes that provide you with the necessary stability to compete at your highest level.
Diagram of an Ankle Sprain
An ankle sprain most often occurs with forceful plantar flexion and inversion on uneven surfaces, when landing incorrectly, or after getting tripped going for the ball. Swelling and bruising depend on the degree of the sprain. See the table below for a breakdown of the signs and symptoms of the various ankle sprains.
Am Fam Physician 2006;74:1714-20, 1723-4, 1725-6.
Balance your way to better ankles to prevent ankle sprains
Working balance and control of the ankle, hip, and knee can be a valuable asset to protect against ankle sprains. A great exercise to challenge stability for soccer players is the single leg balance on a foam pad. Grab an unstable surface like a pillow, pad, or balance disc. Stand on one leg on the pad and try and stabilize your core, hips, knee and ankle. For an additional challenge, grab a partner and have them toss a soccer ball to you while you kick it back to them.
Focusing on your balance can pay big dividends when it comes to defending your ankles against potential sprains. Incorporate balance exercises into your program if you want to keep yourself on the field!
Cam Meiswinkel
C.S.C.S.
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