Ankle Sprains in Athletes: Get Back to the Game Stronger
Ankle sprains are among the most common athletic injuries, often sidelining athletes due to the dynamic movements in sports like basketball, soccer, and netball. At Woodend Osteo, we help athletes understand, prevent, and rehabilitate these injuries effectively.
What is an Ankle Sprain? An ankle sprain is a tear or stretch of ligaments—tough bands connecting bones that stabilize joints. Excessive force on the ankle causes these tears.
Anatomy of Your Ankle The ankle joint, formed by the tibia, fibula, and talus, allows foot movement up/down (dorsiflexion/plantarflexion) and some rotation. The subtalar joint (talus and calcaneus) enables side-to-side movement (inversion/eversion). Ligaments provide crucial stability.
Medial (Inner) Side: The strong deltoid ligament. Eversion sprains (foot rolls outward) are less common (<20%).
Lateral (Outer) Side: Three smaller ligaments: anterior talofibular (most common injury), calcaneofibular, and posterior talofibular. Inversion sprains (foot rolls inward) are >80% of all sprains.
High Ankle Sprains (Syndesmosis): Injuries to ligaments between tibia and fibula. These are slower to heal and may require surgery.
Why Do Ankle Sprains Happen? Sudden, forceful movements pushing the ankle beyond its normal range of motion cause sprains.
Risk Factors:
Proven: Previous ankle injury (highest risk), lack of strength/stability, poor balance, limited/excessive flexibility, sudden direction changes, increasing age.
Suspected: Poor playing surface, inadequate warm-up, inappropriate footwear, lack of external support (taping/bracing).
Prevention is Key: Many ankle sprains are preventable.
Preparation: Pre-season training, gradual progression of activity, comprehensive training (flexibility, balance, strength, agility).
Recovery: Adequate rest and hydration.
During Play: Thorough warm-up, ankle taping/bracing (if previous injury), appropriate footwear, checking playing surfaces, listening to your body (stop if pain).
Immediate Action: RICER and No HARM Protocol If an ankle sprain occurs, follow these steps for the first 48-72 hours:
Rehabilitation and Return to Play Mild sprains heal in 2-6 weeks; severe sprains can take up to 12 weeks. A comprehensive rehabilitation program is crucial for full recovery and preventing re-injury.
Your osteopath at Woodend Osteo will create a tailored program including flexibility, balance, stretching, strengthening, and sport-specific drills. Taping or bracing may be recommended for support. For significant ligament injuries (Grade 2 or 3), protective taping/bracing is advised for 6-12 months post-injury during sport.
Don't let an ankle sprain keep you sidelined. Contact Woodend Osteo for expert care and confidently return to your sport.