Injury within sport is, unfortunately, a common occurrence. There’s a heavy reliance on post-injury treatment, but many are unaware that there are preventative measures that can help to reduce the chances of serious injury.
Here are three of the most common sports injuries and how to prevent them.
1. Ankle sprains
The biggest risk factor for getting an ankle sprain during sport is having had a previous sprain. You may have ‘rolled’ your ankle in school for example, and this can lead to ongoing problems later on.
For some, strength may completely return, but for others – 70% of us in fact – this can turn into chronic ankle instability.
How to prevent and treat ankle sprains
Building stability is the most important thing to do when recovering from an ankle ligament injury, as strengthening and balance work can also minimise the risk of recurrent ankle sprains. It’s important to note that, although ligaments will heal to an extent, there is still a risk of re-spraining if strength and balance aren’t addressed. Here are some things you can do:
- Work on your balance: Standing on one leg, on something soft and squishy like a bosu ball or balance pad, will help you to build strength and balance. If you’ve experienced a sprain, you’ll need to retrain the muscles and nervous system to work together again to reduce the risk of rolling your ankle again.
- Don’t neglect your calves: This is the main muscle group around the ankle, so strengthening it can help to build ankle resilience. Calf raises (seated and standing), calf presses and calf extensions can all help to increase strength in this specific area.
- Focus on the muscles on the outside of the ankle: We normally sprain our ankles on the outside (lateral ankle), so again building strength in these muscles (evertors) will support the area. To do this, you can tie a resistance band around a sturdy piece of equipment, wrap around the front of the toes and push your foot outwards. Return and repeat.
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