Ankle Sprains

What are they?

• An injury to one or more ligaments in the ankle.  Usually on the outside.  (Ligaments are meant to provide stability and limit side to side movement.) Ligaments can be stretched, partially torn or completely torn.
• Symptoms: pain, swelling, bruising, instability of joint and inability to bear weight

Why do we see so many?

• They’re common in running, pivoting, jumping sports, especially on uneven surfaces.  They result from a sudden twist or blow to the ankle.

What can we do to keep them away?

• Stretch and strengthen the ankle joint and calf muscles.
• Include balance/proprioceptive activities in training, both static (still) and dynamic (moving).

 Sample Healthy Ankle Activities:

• Balance on one foot.  For a challenge, sink down into a one-legged squat.  See how low they can go for how long without falling.  Keep this under control.
• Rise up on your toes and down 10 -20 times.  You can do this holding on to a partner.  2 count up: 2 count down. (Having the kids count in a foreign language slows them down.)
• Do heel walks and toe walks as part of your dynamic warm up.
• 2 footed or 1 footed jumping.  Start small and increase speed or size.

How do I make ‘em fun? (Never say: this is good for you.  Kids also tune out when you say “do this or you will get hurt.”  Parents perk up.)

• Hop and shove – do one-footed hops in a group where GENTLE shoving is allowed.  This adds “real life” to the hopping.
• Relays with hopping or jumping.  Be sure to require frequent changes of direction like hopping around or over obstacles. I don’t recommend hopping for long distances.
• Make it competitive!  How long can you hold it?  How many can you do in a minute?

A note on re-injury and ankle bracing/taping

Weak ankles and previous sprains can make athletes more prone to ankle injury.  They should be doing these exercises at least 2-3 times/week even after they are recovered.  Ankle bracing or taping can be helpful in the transition from injury to return to play because it provides artificial support.  But athletes should not rely on the brace in place of developing the strength and support needed for sensation and movement.