A sprained ankle is an injury that occurs when you roll, twist or turn your ankle in an awkward way. This can stretch or tear the tough bands of tissue (ligaments) that help hold your ankle bones together. Ankle sprains are very common in Tennis so if Wimbledon has reignited your desire to play tennis, be sure to take care of your ankles!
Common Symptoms include:
- Tenderness when you touch the ankle
- Swelling
- Bruising
- Restricted range of motion
- Instability in the ankle
Common Causes:
Previous History of Sprain – A previous sprain may compromise the strength and integrity of the stabilisers.
Training Choices – Playing in worn-out shoes, lack of strength and balance training.
Prevention:
Ankle Strength – Stronger muscles enable the ankle to better handle the stresses they encounter with activity and exercise.
Balance Training – If you’re just beginning an exercise regimen, start slowly and gradually increase the duration and intensity of the training, there are multiple running progressions including couch to 5km and couch to 10km which are free to follow.
Injury Prevention Exercises:
Single-Leg Balance
Aim for 3 rounds of 30 seconds without losing balance.
Progression: To challenge yourself, try turning your head side to side whilst balancing.
Ball Calf Raise
Aim for 3 rounds of 12 repetitions.
Progression: Try to increase the repetitions to 20.
