Ankle injuries in sport are often the source of irritation and frustration for athletes and are common injuries we see at the Movement Mill. Despite being so common, management and prevention of these injuries is often not well understood. Here are some things to keep in mind when managing your ankle injuries.

Ankle function and structure

The ankle is a relatively small joint with a very large role in both day to day and athletic performance. The joint by nature is highly mobile to allow for a variety of actions from running, sprinting and hopping in different directions.

This joint also experiences substantial forces during these actions and when combined with quick rapid movement it can often be placed in positions which can leave it vulnerable to injury. There is often an increased risk if there has been a history of injury.

Training loads

Many field sport athletes often have significantly higher weekly work loads when compared to the non athletic population. At the very least athletes often have 1x training session and 1x game per week when in season. Athletes competing at higher levels of competition often have significantly more training sessions throughout the week, with a mix of on field and gym sessions.

Whilst training and game time are crucial for performance development, it may at times not be optimised for athletes who are experiencing ankle niggles or pain. This may delay recovery or result in injury if not addressed correctly.

What can you do?

When dealing with ankle injuries the severity of an ankle injury will determine the level of care required. Slight aches and pains may not be signs of a serious injury but may be an indication to be assessed by trained professionals such as a Physiotherapist, Exercise Physiologist, or if available a sports trainer who can provide a clear treatment direction to move forward with.

Assess the total volume of your exercise in a week and the type of movements being performed. Oftentimes athletes may avoid rest and modifying workloads instead of prioritising recovery, not realising it may hinder progress.

Inclusion of more specific exercises in training may contribute to better on field performance and prevention of injury. Training that mimics the demands of an athlete’s sport reduces the likelihood of experiencing injuries and helps athletes remain successful.

To an untrained or inexperienced athlete these tasks can be difficult to perform. It is recommended athletes seek professional assistance from experienced individuals such as Physios and Exercise Physiologists if they require assistance in managing their injuries. This means they can implement a comprehensive recovery plan and continued management for injury prevention.