Skręcenie stawu skokowego – Zapobieganie i profilaktyka

Skręcenie stawu skokowego
Zapobieganie i profilaktyka

Skręcenie stawu skokowego stanowi 15-20% urazów sportowych i wiąże się z wysokim ryzykiem nawrotów, szczególnie w ciągu 6-12 miesięcy po incydencie. Profilaktyka obejmuje stosowanie zewnętrznego wsparcia, głównie stabilizatorów typu „lace-up”, które redukują ryzyko skręcenia o 40-50%, oraz taśm (taping), choć ich skuteczność spada po 24 minutach aktywności. Programy ćwiczeń neuromuskularnych i proprioceptywnych, wykonywane 2-5 razy w tygodniu przez 10-30 minut, mogą zmniejszyć ryzyko nawrotu o 50-60%. Kluczowe są ćwiczenia równoważne, wzmacniające mięśnie strzałkowe, zginacze i prostowniki stopy oraz rozciąganie mięśni brzuchatego łydki i płaszczkowatego, co poprawia kontrolę postawy i zakres ruchu, zwłaszcza zgięcie grzbietowe stawu skokowego.

Profilaktyka skręcenia stawu skokowego

Skręcenie stawu skokowego jest jednym z najczęstszych urazów występujących zarówno wśród sportowców, jak i osób aktywnych fizycznie. Szacuje się, że stanowi ono 15-20% wszystkich urazów sportowych i jest przyczyną znacznych kosztów medycznych oraz długotrwałych problemów zdrowotnych¹². Raz doznane skręcenie stawu skokowego znacząco zwiększa ryzyko ponownego urazu, szczególnie w okresie 6-12 miesięcy po pierwotnym incydencie³. Dlatego też profilaktyka tego typu urazów jest niezwykle ważna, zwłaszcza dla osób aktywnych fizycznie i sportowców.

Zewnętrzne metody zabezpieczenia stawu skokowego

Zewnętrzne wsparcie stawu skokowego jest jedną z najczęściej stosowanych metod profilaktyki skręceń. Badania naukowe potwierdzają skuteczność tych metod zarówno u osób z przebytym urazem, jak i u tych, które nigdy nie doznały skręcenia⁴⁵.

Stabilizatory (ortezy) stawu skokowego są szczególnie efektywne w zapobieganiu zarówno pierwszym, jak i nawracającym skręceniom stawu skokowego. Badania wykazały, że stosowanie stabilizatorów może zmniejszyć ryzyko skręcenia nawet o 40-50%⁶. Stabilizatory typu „lace-up” (sznurowane) oferują dobrą ochronę i są zalecane przez wiele badań⁷. Zaleca się noszenie stabilizatora przez co najmniej 6 miesięcy po umiarkowanym lub ciężkim skręceniu stawu skokowego⁸, a w przypadku nawracających skręceń – nawet przez rok⁹.

Taśmy (taping) stanowią alternatywę dla stabilizatorów, szczególnie w sportach wymagających dużej mobilności. Ich główną zaletą jest to, że mogą zapewnić natychmiastowe wsparcie i kompresję, które dostosowują się do stopy, kostki i dolnej części nogi sportowca¹⁰. Jednak ich skuteczność w zapobieganiu skręceniom stawu skokowego jest mniej udokumentowana niż w przypadku stabilizatorów¹¹. Ponadto, badania wykazały znaczącą utratę skuteczności tapingu po 24 minutach aktywności, a po 40 minutach staje się on praktycznie nieskuteczny¹².

Wybór między stabilizatorem a tapingiem zależy od indywidualnych preferencji, rodzaju aktywności i wcześniejszych doświadczeń z urazami. Na podstawie praktycznej użyteczności i oceny kosztów, stabilizator jest początkowo preferowanym środkiem wsparcia¹³.

Trening neuromuskularny i proprioceptywny

Programy treningowe oparte na ćwiczeniach neuromuskularnych i proprioceptywnych są skuteczną metodą zapobiegania skręceniom stawu skokowego. Badania pokazują, że mogą one zmniejszyć ryzyko nawrotu skręcenia nawet o 50-60%, jeśli są wykonywane 2-5 razy w tygodniu przez 10-30 minut na sesję¹⁴¹⁵.

Trening proprioceptywny koncentruje się na poprawie zdolności ciała do wykrywania położenia stawów i kończyn, co jest kluczowe dla utrzymania równowagi i stabilności. Propriocepcja jest dostarczana przez różne proprioreceptory zlokalizowane w całym ciele, które wysyłają informacje o kończynach, stawach itp. do mózgu, powodując automatyczne ruchy bez świadomego decydowania o ich wykonaniu¹⁶. Deficyty kontroli postawy są istotnym czynnikiem ryzyka skręceń bocznych stawu skokowego¹⁷, dlatego trening proprioceptywny może znacząco zmniejszyć ryzyko urazu¹⁸.

Ćwiczenia równoważne stanowią ważny element treningu proprioceptywnego i są skuteczne w zapobieganiu skręceniom stawu skokowego. Mogą one obejmować stanie na jednej nodze, ćwiczenia na niestabilnych powierzchniach (np. poduszki sensomotoryczne, platformy balansowe) oraz ćwiczenia koordynacyjne¹⁹²⁰. Badania wykazały, że tego rodzaju trening może zmniejszyć o połowę ryzyko ponownego skręcenia stawu skokowego²¹.

Trening wzmacniający mięśnie wokół stawu skokowego jest również istotny w profilaktyce skręceń. Wzmocnienie mięśni strzałkowych, zginaczy i prostowników stopy pomaga stabilizować staw skokowy i zmniejszyć ryzyko urazu²². Przykładowe ćwiczenia wzmacniające to podnoszenie się na palcach, przysiady, wyskoki z przysiadu oraz wypady²³.

Zaleca się rozpoczęcie treningu neuromuskularnego jak najszybciej po wstępnym skręceniu, aby zapobiec nawrotom urazu²⁴. Programy ćwiczeń powinny być włączone do regularnych zajęć treningowych lub wykonywane w domu²⁵.

Dobór odpowiedniego obuwia

Wybór odpowiedniego obuwia jest istotnym elementem profilaktyki skręceń stawu skokowego. Buty powinny zapewniać adekwatne wsparcie i amortyzację, a także być dopasowane do konkretnego rodzaju aktywności²⁶.

Buty specyficzne dla danej dyscypliny sportowej są zaprojektowane tak, aby spełniać wymagania danej aktywności. Na przykład, buty do koszykówki powinny zapewniać wsparcie dla kostek podczas ruchów bocznych, a buty do biegania – odpowiednie wsparcie łuku stopy i amortyzację²⁷. Sportowcy powinni wybierać buty zaprojektowane specjalnie do uprawianej dyscypliny sportu²⁸.

Buty z wysokim kołnierzem mogą oferować dodatkowe wsparcie dla stawu skokowego, szczególnie w sportach wymagających szybkich zmian kierunku, takich jak piłka nożna, koszykówka czy tenis²⁹. Jednakże, badania dotyczące skuteczności butów z wysokim kołnierzem w zapobieganiu skręceniom stawu skokowego są niejednoznaczne³⁰.

Ważne jest również, aby regularnie wymieniać obuwie, gdy struktury zapewniające wsparcie ulegają zużyciu³¹. Ponadto, należy unikać noszenia butów na wysokim obcasie przez dłuższy czas, ponieważ mogą one zwiększać ryzyko skręceń poprzez destabilizację stawu skokowego³².

Należy jednak zaznaczyć, że aktualnie nie ma wystarczających dowodów, aby stwierdzić, że obuwie specyficzne dla danego sportu skutecznie zmniejsza częstość występowania skręceń stawu skokowego³³.

Czynniki ryzyka i specyficzne strategie profilaktyczne

Identyfikacja grup wysokiego ryzyka

Identyfikacja osób z podwyższonym ryzykiem skręcenia stawu skokowego jest kluczowa dla skutecznej profilaktyki. Najważniejszym czynnikiem ryzyka jest wcześniejsze skręcenie stawu skokowego³⁴. Osoby, które doznały tego urazu w przeszłości, mają znacznie wyższe ryzyko ponownego skręcenia, szczególnie w ciągu pierwszego roku po urazie³⁵.

Inne czynniki ryzyka obejmują:

Uprawianie sportów o wysokim ryzyku, takich jak koszykówka, siatkówka, piłka nożna³⁶
Ograniczoną ruchomość stawu skokowego, szczególnie w zgięciu grzbietowym³⁷
Zaburzenia równowagi i propriocepcji³⁸
Nierównowagę mięśniową i zwiększoną masę ciała³⁹

Strategie dla sportowców

Sportowcy, ze względu na charakter ich aktywności, są szczególnie narażeni na skręcenia stawu skokowego. Dlatego też wymagają oni specyficznych strategii profilaktycznych⁴⁰.

Odpowiednia rozgrzewka jest niezwykle ważna przed jakąkolwiek aktywnością fizyczną. Powinna ona obejmować ruchy specyficzne dla uprawianego sportu oraz ćwiczenia przygotowujące stawy i mięśnie do wysiłku⁴¹. Rozgrzewka zwiększa przepływ krwi do mięśni, poprawia ich elastyczność i przygotowuje je do wysiłku⁴².

Programy wielozadaniowe łączące różne strategie profilaktyczne są skuteczne w zapobieganiu skręceniom stawu skokowego. Mogą one obejmować ćwiczenia rozciągające, wzmacniające, równoważne oraz specyficzne dla danego sportu ruchy skoczne i zwinność⁴³. Takie programy mogą zmniejszyć ryzyko skręcenia stawu skokowego lub innych urazów o 30-45%⁴⁴.

Trening stabilności obejmujący ćwiczenia równoważne, proprioceptywne i wzmacniające jest szczególnie ważny dla sportowców. Zaleca się włączenie tych ćwiczeń do regularnych treningów⁴⁵. Rehabilitacja sportowców po skręceniu stawu skokowego powinna być wynikiem różnorodnych ćwiczeń, w których utrzymywana jest propriocepcja, siła, koordynacja i funkcja kończyny⁴⁶.

Specyficzne techniki lądowania i odbicia podczas skoków powinny być nauczane, szczególnie w sportach takich jak siatkówka. Zawodnicy powinni być uczeni, aby skakać prosto w górę, a nie do przodu, co zmniejsza ryzyko lądowania na linii środkowej pod siatką i potencjalnego skręcenia stawu skokowego⁴⁷.

Teren i warunki ćwiczenie/training

Wybór odpowiedniego terenu do treningu lub aktywności fizycznej może znacząco wpłynąć na ryzyko skręcenia stawu skokowego⁴⁸.

Nierówne powierzchnie zwiększają ryzyko skręcenia stawu skokowego. Należy zachować szczególną ostrożność podczas chodzenia, biegania lub pracy na nierównej powierzchni⁴⁹. Szczególnie w pierwszych tygodniach po skręceniu stawu skokowego zaleca się ostrożność podczas ćwiczeń na nierównym lub mokrym podłożu⁵⁰.

Utrzymywanie czystości obszarów treningowych i miejsc do uprawiania sportu jest również ważne. Należy usuwać przeszkody i śmieci, które mogłyby spowodować potknięcie się lub nagłe, niezręczne ruchy⁵¹.

Wybór trasy o bardziej równym terenie jest niezwykle ważny dla zdrowia stóp i kostek. Należy wybierać trasy, które nie będą nadmiernie obciążać stawów skokowych w długim okresie⁵².

Programy ćwiczeń profilaktycznych

Ćwiczenia wzmacniające staw skokowy

Wzmacnianie mięśni wokół stawu skokowego jest kluczowe dla zapobiegania skręceniom. Silniejsze stawy skokowe są mniej podatne na urazy⁵³. Poniżej przedstawiono kilka skutecznych ćwiczeń wzmacniających:

Podnoszenie pięt (wspięcia na palce) – stojąc z rozstawionymi stopami (najlepiej na krawędzi stopnia), podnosimy pięty tak, aby stać na palcach. To najprostszy sposób wzmocnienia stawów skokowych⁵⁴.
Ćwiczenia z taśmą oporową – owijamy taśmę oporową wokół przedstopia i wykonujemy różne ćwiczenia, takie jak ewersja i inwersja stopy, aby wzmocnić mięśnie odpowiedzialne za stabilność stawu skokowego⁵⁵.
Chodzenie na piętach – pomaga rozciągnąć i wzmocnić mięśnie stóp i dolnych partii nóg, co może pomóc zapobiec skręceniom stawu skokowego. Może również poprawić elastyczność i zakres ruchu stawu skokowego⁵⁶.
Wzmacnianie mięśni strzałkowych – mięśnie te są kluczowe dla stabilności bocznej stawu skokowego. Najlepszym środkiem zapobiegawczym byłoby wzmocnienie mięśni strzałkowych i zwiększenie ich podstawowej wydolności⁵⁷.

Ćwiczenia równoważne i proprioceptywne

Ćwiczenia równoważne i proprioceptywne są niezbędne dla poprawy kontroli stawu skokowego i zapobiegania utracie równowagi, która może prowadzić do skręceń⁵⁸. Oto kilka przykładów:

Stanie na jednej nodze – pomaga poprawić równowagę i stabilność, co może zmniejszyć ryzyko skręceń stawu skokowego. Wzmacnia również mięśnie stóp i dolnych partii nóg, co może poprawić ogólne zdrowie stóp⁵⁹.
Ćwiczenia na niestabilnych powierzchniach – takich jak poduszki sensomotoryczne lub platformy balansowe, mogą poprawić propriocepcję i stabilność stawu skokowego⁶⁰.
Skoki boczne – pomagają wzmocnić mięśnie kostek i stóp, co może pomóc zapobiec skręceniom stawu skokowego. Dodatkowo, ćwiczenie to może poprawić równowagę, koordynację i zwinność, które są ważne dla wydajności sportowej i zapobiegania urazom⁶¹.
Ćwiczenia z zamkniętymi oczami – wykonywanie ćwiczeń równoważnych z zamkniętymi oczami zwiększa trudność i pomaga poprawić propriocepcję⁶².

Ćwiczenia rozciągające

Rozciąganie mięśni nóg jest ważne przed i po intensywnej aktywności fizycznej⁶³. Oto kilka skutecznych ćwiczeń rozciągających:

Rozciąganie mięśnia brzuchatego łydki (gastrocnemius) – stań na stopniu z piętami zwisającymi poza krawędź. Utrzymuj kolana prosto i powoli obniżaj pięty poniżej poziomu stopnia, aż poczujesz rozciąganie⁶⁴.
Rozciąganie mięśnia płaszczkowatego (soleus) – stań z jedną nogą przed drugą blisko ściany. Umieść dłonie na ścianie i pochyl się do przodu. Zginaj oba kolana, jakbyś próbował dotknąć przednim kolanem ściany, jednocześnie utrzymując tylną piętę na podłodze⁶⁵.
Rozciąganie piszczeli – skrzyżuj lewą stopę za prawą, stań na palcach lewej stopy i zegnij prawą nogę, aby pchnąć kostkę w kierunku podłogi, jakbyś ciągnął palce po podłodze. Przytrzymaj przez 15-30 sekund i zmień nogi⁶⁶.
Rozciąganie mięśni strzałkowych – siedząc na krześle, skrzyżuj jedną nogę nad drugim kolanem tak, aby kostka spoczywała na górze kolana. Używając rąk, rozciągnij stopę w swoim kierunku. Przytrzymaj i zmień strony⁶⁷.

Ograniczona ruchomość zgięcia grzbietowego stawu skokowego jest znaczącym zewnętrznym czynnikiem ryzyka skręceń bocznych stawu skokowego, dlatego ćwiczenia rozciągające są szczególnie istotne⁶⁸.

Kompleksowe podejście do profilaktyki

Łączenie różnych metod profilaktycznych

Najskuteczniejsze podejście do profilaktyki skręceń stawu skokowego łączy różne metody i strategie⁶⁹. Każda z metod profilaktycznych – zewnętrzne wsparcie stawu skokowego i programy ćwiczeń – ma swoje zalety i wady, a ich połączenie może zapewnić najlepszą ochronę⁷⁰.

Wieloaspektowe programy profilaktyki skręceń stawu skokowego, które łączą różne strategie redukcji urazów, są skuteczne w zapobieganiu skręceniom, chociaż względne znaczenie każdego komponentu takich programów wymaga dalszych badań⁷¹.

Dla osób z nawracającymi skręceniami stawu skokowego zaleca się łączenie kilku metod profilaktycznych:

Stosowanie stabilizatorów stawu skokowego podczas aktywności sportowych⁷²
Regularne wykonywanie ćwiczeń wzmacniających, równoważnych i proprioceptywnych⁷³
Wybór odpowiedniego obuwia dostosowanego do rodzaju aktywności⁷⁴
Odpowiednia rozgrzewka przed aktywnością fizyczną⁷⁵

Znaczenie edukacji i świadomości

Edukacja i świadomość są kluczowe dla skutecznej profilaktyki skręceń stawu skokowego. Społeczeństwo powinno być informowane o znaczeniu skręcenia stawu skokowego i potrzebie odpowiedniego leczenia i postępowania, aby zapobiec długotrwałej dysfunkcji stawu⁷⁶.

Często występuje błędne przekonanie, że skręcenia stawu skokowego są prostymi urazami, co może prowadzić do słabej rehabilitacji i przedwczesnego powrotu do sportu⁷⁷. Edukacja na temat prawidłowych technik, mechaniki ruchów i specyficznych ćwiczeń kondycyjnych może pomóc zapobiec skręceniom stawu skokowego⁷⁸.

Istotne jest również, aby sportowcy i osoby aktywne fizycznie byli świadomi znaczenia słuchania sygnałów własnego ciała. Jeśli odczuwają jakikolwiek dyskomfort w stawie skokowym podczas aktywności, powinni traktować to jako ostrzeżenie przed potencjalnym urazem⁷⁹. Należy również unikać ćwiczeń lub uprawiania sportu w przypadku zmęczenia lub bólu, ponieważ może to zwiększać ryzyko urazów⁸⁰.

Rola personelu medycznego

Personel medyczny, w tym fizjoterapeuci, trenerzy i lekarze, odgrywa kluczową rolę w profilaktyce skręceń stawu skokowego⁸¹. Mają oni niemal ciągły dostęp do swoich pacjentów, co daje im wyjątkową przewagę we wdrażaniu programów profilaktycznych wśród sportowców i osób aktywnych fizycznie⁸².

Fizjoterapeuci mogą pomóc osobom po skręceniu stawu skokowego w zmniejszeniu bólu, odzyskaniu siły, ruchomości i równowagi oraz powrocie do normalnych aktywności. Pomagają również zapobiegać ponownym urazom⁸³. Mogą oni zalecić program ćwiczeń domowych, który pomoże zapobiec skręceniom stawu skokowego, obejmujący ćwiczenia siłowe, rozciągające i równoważne⁸⁴.

Lekarze mogą pomóc pacjentom uniknąć przyszłych skręceń poprzez omówienie urazu, jego przyczyn i sposobów zapobiegania ponownym incydentom. Mogą również wyjaśnić, jak stabilizator lub inne wsparcie stawu skokowego może pomóc zapobiec przyszłym problemom z kostką⁸⁵.

Trenerzy powinni rozpoznać, że wdrażanie programów mających na celu zmniejszenie liczby skręceń stawu skokowego jest kluczowym elementem udanego programu sportowego⁸⁶. Powinni oni rozważyć zalety i wady różnych metod profilaktycznych i określić, co będzie najlepsze dla ich zespołów⁸⁷.

Podsumowanie i wnioski

Skręcenia stawu skokowego stanowią znaczące obciążenie medyczne i społeczno-ekonomiczne, szczególnie wśród sportowców i osób aktywnych fizycznie. Zapobieganie tym urazom jest kluczowe dla zmniejszenia tego obciążenia⁸⁸.

Zarówno zewnętrzne wsparcie stawu skokowego (stabilizatory, taśmy), jak i programy ćwiczeń profilaktycznych są skuteczne w zmniejszaniu ryzyka skręceń stawu skokowego, zarówno u osób, które nigdy nie doznały urazu, jak i u tych z historią wcześniejszych skręceń⁸⁹⁹⁰.

Zewnętrzne wsparcie w postaci stabilizatorów wydaje się oferować najlepsze wyniki pod względem kosztów i redukcji ryzyka⁹¹. Badania wskazują, że stosowanie stabilizatorów może zmniejszyć ryzyko pierwszego i nawracającego skręcenia o 40-50%⁹².

Programy ćwiczeń profilaktycznych, obejmujące ćwiczenia równoważne, proprioceptywne i wzmacniające, mogą zmniejszyć częstość występowania skręceń stawu skokowego o 50-60%, jeśli są wykonywane regularnie⁹³. Szczególnie skuteczne są ćwiczenia, które poprawiają kontrolę nerwowo-mięśniową, propriocepcję oraz stabilność sensomotoryczną i mechaniczną⁹⁴.

Kompleksowe podejście do profilaktyki, łączące różne metody i strategie, wydaje się być najbardziej skuteczne. Indywidualizacja programów profilaktycznych w zależności od specyficznych potrzeb i ryzyka każdej osoby jest kluczowa⁹⁵.

Pomimo dowodów na skuteczność opisanych metod profilaktycznych, nadal istnieje pilna potrzeba dalszego rozwijania badań dotyczących zapobiegania skręceniom bocznym stawu skokowego⁹⁶. Przyszłe badania powinny koncentrować się na określeniu optymalnych programów profilaktycznych dla różnych populacji i rodzajów aktywności.

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#1
https://nfhs.org/articles/methods-for-preventing-ankle-sprains-in-high-school-athletes/
Methods for Preventing Ankle Sprains in High School Athletes […] Ankle sprains are the most common musculoskeletal injury that occur in sports with estimates that they comprise 15 to 20 percent of all sports injuries. […] High school coaches need to recognize that implementing programs to reduce the number of ankle sprains that occur is a crucial component to a successful high school athletic program. […] Various strategies to reduce the number of ankle sprains have been developed and implemented for decades. The methods can be divided into two broad categories: 1) external support or 2) exercise based. […] However, coaches need to be aware that these methods have different attributes (cost, mechanism, ease of use, time to effectiveness, potential impact on other injuries) that need to be considered before they are utilized by their high school teams.
#2 Current ankle sprain prevention and management strategies of netball athletes: a scoping review of the literature and comparison with best-practice recommendations | BMC Sports Science, Medicine and Rehabilitation | Full Text
https://bmcsportsscimedrehabil.biomedcentral.com/articles/10.1186/s13102-021-00342-9
Ankle sprains are the most commonly reported injury in netball. Approximately four in five netball athletes will sustain an ankle sprain, up to half will go on to sustain recurrent ankle sprains, and nine in ten report perceived ankle instability. […] Current best-practices suggest injury prevention programs and external ankle support effectively reduce ankle sprains and injuries; however, poor compliance and implementation may be a significant barrier. […] The findings suggest netball athletes do not implement current best-practice prevention and management strategies following an ankle sprain. This is despite evidence of the effectiveness of injury prevention programs, external ankle support, and adequate rehabilitation in reducing ankle sprain rates. […] Injury prevention programs are a multi-modal combination of training strategies aiming to enhance strength, balance, landing, agility, and sport-specific tasks.
#3 ANKLE SPRAIN | Sports Medicine Today
https://www.sportsmedtoday.com/ankle-sprain-va-47.htm
An athlete who has had an ankle sprain is more likely to injure it again, especially for about 6-12 months after the injury. However, there are several ways to protect against injuring the ankle. Supporting the ankle while playing sports by wearing an ankle brace is a good way to help protect it. Exercise training focusing on balance and good muscle control is also helpful. […] Certain exercises to work on moving the joint, strengthening the ankle and rebuilding balance are a very important part of the treatment of ankle sprains. As the ankle feels better, exercises that mimic everyday activities (called functional exercises) can be started and can help to prevent future problems with the ankle.
#4 Prevention of Lateral Ankle Sprains
https://pmc.ncbi.nlm.nih.gov/articles/PMC6602401/
The prevention of ankle sprains is paramount to diminishing the global burden of this common condition. […] Exercise programs to prevent ankle sprains and other lower extremity injuries often incorporate similar components, such as stretching, strengthening, balancing, and sport-specific hopping and agility motions. […] The effectiveness of these programs varies across the range of sports, ages, training, and outcome measures, yet prevention programs have been associated with a 30% to 45% decrease in the ankle-sprain or -injury risk. […] Each external prophylactic support and exercise program for the prevention of ankle sprains has its pros and cons. […] Although both external prophylactic supports and preventive exercise programs are effective for reducing the risk of ankle sprains, both in uninjured and previously injured populations, external support in the form of bracing appears to offer the best outcomes in terms of cost and risk reduction. […] Despite the evidence from which these conclusions were drawn, we still have a pressing need to further develop evidence relevant to the prevention of lateral ankle sprains.
#5 Diagnosis, treatment and prevention of ankle sprains: update of an evidence-based clinical guideline | British Journal of Sports Medicine
https://bjsm.bmj.com/content/52/15/956
This guideline aimed to advance current understandings regarding the diagnosis, prevention and therapeutic interventions for ankle sprains by updating the existing guideline and incorporate new research. […] For the prevention of recurrent lateral ankle sprains, ankle braces should be considered as an efficacious option. […] The use of brace or tape reduces the risk of both recurrent (RR 0.30, 95%CI 0.21 to 0.43) and first-time ankle sprains (RR 0.69, 95%CI 0.49 to 0.96), especially in those who participate in sports. […] Coordination and balance training have been shown to prevent recurrent ankle sprains. […] It is advised to start exercise therapy, especially in athletes, as soon as possible after the initial sprain to prevent recurrent LAS. Exercise therapy should be included into regular training activities as much as possible as home-based exercise. […] The use of functional support for 4-6 weeks is preferred over immobilisation. The use of an ankle brace shows the greatest effects compared with other types of functional support.
#6
https://nfhs.org/articles/methods-for-preventing-ankle-sprains-in-high-school-athletes/
Historically, tape and braces were utilized to provide a means to limit excessive foot and ankle motion. […] To date, there is limited evidence that ankle taping significantly reduces the risk of an ankle sprain. […] Soft ankle braces are a popular method to provide support for the ankle. […] There is good evidence to show that lace-up ankle braces can reduce first-time and recurrent ankle sprains by 40 to 50 percent. […] Exercise interventions can include simple techniques such as balance (proprioceptive) training or other programs that include multiple exercises. […] Research shows that the rate of ankle sprains can be reduced by 50 to 60 percent if exercise interventions are performed two to five times per week for 10-30 minutes a session. […] Ankle sprain injuries are common in high school sports. Coaches need to be aware, however, that the number of ankle sprains can be reduced by using external support or exercise programs. […] Coaches need to consider the advantages and disadvantages of the methods to determine what will work best for their teams.
#7
https://journals.lww.com/acsm-csmr/fulltext/2019/06000/ankle_sprains__evaluation,_rehabilitation,_and.7.aspx
Ankle sprains affect athletic populations at high rates. […] Strategies for prevention of recurrent sprains and return to play considerations also are discussed. […] Verhagen et al. (6) estimated a cost of approximately US $504 to prevent a single ankle sprain, which included expenses for equipment, bracing and taping, physical therapy, and medical evaluation. […] Nonrigid ankle bracing and prophylactic ankle taping are both effective means for preventing first time and recurrent ankle sprains (12). These interventions have been shown to reduce the risk of sprains by 50% to 70% in those who have a history of ankle sprain (45). […] A recent large randomized control trial by McGuine et al. (46) demonstrated significant reductions in both primary and recurrent ankle sprains in high school basketball players who were provided nonrigid lace up ankle braces.
#8 Prevention and treatment of ankle sprain in athletes – PubMed
https://pubmed.ncbi.nlm.nih.gov/14719982/
The frequent nature of ankle sprains and persistent disability that often ensues has lead to considerable medical costs. As prevention of disease and injury becomes an increasingly important part of the practice of medicine today, we strive to understand and identify interventions that optimally reduce the frequency of ankle sprain and re-injury. […] The prophylactic use of ankle braces is fairly common. Recent critical evaluation of their effectiveness supports their use for at least 6 months following injury in athletes who have sustained a moderate or severe sprain; however, their role in primary prevention of ankle sprain is less evident. […] Certain components of ankle rehabilitation, such as proprioceptive exercises, have been found to protect the joint from re-injury. […] Multifaceted ankle sprain prevention programmes that incorporate a variety of strategies for injury reduction are also effective in sprain prevention, although the relative importance of each component of such programmes warrants further investigation. […] This paper examines the current literature regarding common ankle sprain prevention strategies and provides a review of appropriate treatment schemes.
#9
https://journals.lww.com/acsm-csmr/fulltext/2019/06000/ankle_sprains__evaluation,_rehabilitation,_and.7.aspx
We recommend lace up ankle brace or taping for 1 year after ankle sprain to prevent recurrent injury. […] Neuromuscular training programs typically include balance and proprioception tasks with recurrent voluntary or involuntary destabilization during exercise. […] They reduce the rate of recurrent ankle sprains up to 12 months after acute ankle sprain and should be started in all athletes who sustain an ankle sprain as soon as tolerated after injury (12). […] We favor early mobilization after acute lateral sprain as it has been shown to accelerate return to play and introduce early neuromuscular training programs in all athletes with ankle sprains to reduce the risk of recurrent sprain. […] In addition, nonrigid ankle bracing for 1 year after ankle sprain is recommended for prevention of recurrent sprain.
#10
https://www.nfhs.org/articles/methods-for-preventing-ankle-sprains-in-high-school-athletes/
The main advantage of ankle taping is that it can provide immediate support and compression that conforms to the athletes foot, ankle and lower leg. […] To date, there is limited evidence that ankle taping significantly reduces the risk of an ankle sprain. […] There is good evidence to show that lace-up ankle braces can reduce first-time and recurrent ankle sprains by 40 to 50 percent. […] Research shows that the rate of ankle sprains can be reduced by 50 to 60 percent if exercise interventions are performed two to five times per week for 10-30 minutes a session. […] Coaches need to be aware, however, that the number of ankle sprains can be reduced by using external support or exercise programs.
#11
https://www.nfhs.org/articles/methods-for-preventing-ankle-sprains-in-high-school-athletes/
The main advantage of ankle taping is that it can provide immediate support and compression that conforms to the athletes foot, ankle and lower leg. […] To date, there is limited evidence that ankle taping significantly reduces the risk of an ankle sprain. […] There is good evidence to show that lace-up ankle braces can reduce first-time and recurrent ankle sprains by 40 to 50 percent. […] Research shows that the rate of ankle sprains can be reduced by 50 to 60 percent if exercise interventions are performed two to five times per week for 10-30 minutes a session. […] Coaches need to be aware, however, that the number of ankle sprains can be reduced by using external support or exercise programs.
#12 Ankle Sprain Treatment & Management: Approach Considerations, Conservative Therapy for Acute Sprain, Ankle taping
https://emedicine.medscape.com/article/1907229-treatment
Janssen et al evaluated the effectiveness of combined bracing and neuromuscular training, or bracing alone, against the use of neuromuscular training on recurrences of ankle sprain after usual care. […] Ankle taping can increase ankle stability by at least 2 mechanisms: limitation of motion and proprioception. […] However, studies have demonstrated a significant loss of effectiveness after 24 minutes of activity; moreover, ankle taping becomes virtually ineffective after periods as short as 40 minutes. […] The effectiveness of ankle taping is highly dependent on the expertise of the individual who performs the taping. […] Athletes must understand the importance of adequate training and conditioning to prevent future injury or to minimize injury severity. An adequate warm-up period and a gradual transition into activity are general principles that also can be applied to prevent future injury.
#13 Diagnosis, treatment and prevention of ankle sprains: an evidence-based clinical guideline | British Journal of Sports Medicine
https://bjsm.bmj.com/content/46/12/854
After LAI, it is recommended to train balance and coordination, especially among athletes, starting within 12 months after the occurrence of the injury. Exercise therapy should be included as much as possible into regular training activities or at home to prevent recurrences or both. […] It is recommended to use a brace or a tape to prevent a relapse. The use of a brace or a tape is a personal choice. On the basis of practical usability and evaluation of costs, a brace is initially the preferable means of support. […] No recommendations can be made concerning the type of shoes to prevent recurrence of ankle ligament injury. […] Workers with LAI should preferably be treated with a brace to speed up work resumption. […] Rehabilitation of athletes after LAI must be the result of a variety of exercises in which propriocepsis, strength, coordination and function of the extremity are maintained.
#14
https://nfhs.org/articles/methods-for-preventing-ankle-sprains-in-high-school-athletes/
Historically, tape and braces were utilized to provide a means to limit excessive foot and ankle motion. […] To date, there is limited evidence that ankle taping significantly reduces the risk of an ankle sprain. […] Soft ankle braces are a popular method to provide support for the ankle. […] There is good evidence to show that lace-up ankle braces can reduce first-time and recurrent ankle sprains by 40 to 50 percent. […] Exercise interventions can include simple techniques such as balance (proprioceptive) training or other programs that include multiple exercises. […] Research shows that the rate of ankle sprains can be reduced by 50 to 60 percent if exercise interventions are performed two to five times per week for 10-30 minutes a session. […] Ankle sprain injuries are common in high school sports. Coaches need to be aware, however, that the number of ankle sprains can be reduced by using external support or exercise programs. […] Coaches need to consider the advantages and disadvantages of the methods to determine what will work best for their teams.
#15
https://www.nfhs.org/articles/methods-for-preventing-ankle-sprains-in-high-school-athletes/
The main advantage of ankle taping is that it can provide immediate support and compression that conforms to the athletes foot, ankle and lower leg. […] To date, there is limited evidence that ankle taping significantly reduces the risk of an ankle sprain. […] There is good evidence to show that lace-up ankle braces can reduce first-time and recurrent ankle sprains by 40 to 50 percent. […] Research shows that the rate of ankle sprains can be reduced by 50 to 60 percent if exercise interventions are performed two to five times per week for 10-30 minutes a session. […] Coaches need to be aware, however, that the number of ankle sprains can be reduced by using external support or exercise programs.
#16 Reddit – The heart of the internet
https://www.reddit.com/r/ProDunking/comments/gc2ipg/ankle_sprain_rehabilitation_and_prevention_my/
Prevention through proprioception training […] Proprioception is going to be huge for people who haven’t had injury before but is just as important and effective for people who have, although it may be more difficult to train. […] This sense is provided through various proprioceptors located throughout your body that send information about your limbs, joints, etc. to your brain and causes automatic movements to happen without you consciously deciding to make them happen. […] This is something that can prevent injury, because if trained enough your proprioception can lead to your brain detecting a movement that could lead to injury and imbalance and respond to it quicker, leading to less chance of injury. […] This will help train it more once you start to master the flat ground methods. Also adding extra movements like straightening each arm alternately or moving weights from side to side will help.
#17 The Best Ankle Sprain Prevention Exercises – [P]rehab
https://theprehabguys.com/ankle-sprain-prehab/
Ankle sprains are the most common injury in sports and physical activity, estimated to be about 25% of all injuries across sports. […] With the high incidence of ankle sprains and the associated economic burden and negative chronic consequences, this calls for better preventative measures. […] However, there is evidence to suggest we can decrease the risk of repeat ankle sprains. […] The point of this discussion is how we can avoid this narrative of injury and re-injury. […] This program will help you recover from an ankle sprain and protect your ankle from another sprain as you get back to your normal life. […] It has been shown that postural control deficits are a huge risk factor for lateral ankle sprains. […] Exercises that work on stabilizing the ankle joint will work on improving active stability via the muscles and in turn, your body will have to rely less on passive stability, your ligaments!
#18 Prevention of Ankle Sprains | Complete Orthopedics | NY
https://www.cortho.org/foot-ankle/proprioceptive-training-for-prevention-of-ankle-sprains/
Ankle sprains are common injuries among athletes. […] Preventive measures are crucial to reduce these risks. […] Injury Prevention: Poor proprioception can lead to injuries as simple as tripping over a curb or as severe as tearing a ligament during a sports activity. By improving proprioception, you can reduce the risk of such incidents. […] Proprioceptive training can help reduce the risk of ankle sprains in athletes. […] Proprioceptive training is a valuable tool for enhancing body awareness, improving performance, and reducing the risk of injuries. […] Proprioceptive training should be performed regularly as part of a comprehensive prevention program, ideally several times per week. […] Yes, there are various types of proprioceptive exercises, including balance exercises, stability exercises, and agility drills, that can be incorporated into a training program.
#19 Prevention of Ankle Sprains | Complete Orthopedics | NY
https://www.cortho.org/foot-ankle/proprioceptive-training-for-prevention-of-ankle-sprains/
Ankle sprains are common injuries among athletes. […] Preventive measures are crucial to reduce these risks. […] Injury Prevention: Poor proprioception can lead to injuries as simple as tripping over a curb or as severe as tearing a ligament during a sports activity. By improving proprioception, you can reduce the risk of such incidents. […] Proprioceptive training can help reduce the risk of ankle sprains in athletes. […] Proprioceptive training is a valuable tool for enhancing body awareness, improving performance, and reducing the risk of injuries. […] Proprioceptive training should be performed regularly as part of a comprehensive prevention program, ideally several times per week. […] Yes, there are various types of proprioceptive exercises, including balance exercises, stability exercises, and agility drills, that can be incorporated into a training program.
#20 6 Ways to Prevent Ankle Sprains – Athletico
https://www.athletico.com/2016/11/29/6-ways-prevent-ankle-sprains/
One way to avoid ankle sprains is to improve your balance. […] Fortunately there are ways to improve your balance, which can help prevent injuries. […] Building up ankle strength is a great preventative technique. […] A balance between strength and flexibility is important. […] If you know you have a new sports season or activity coming up, it is a good idea to get your body ready. […] Don’t hesitate to use a brace or tape your ankle in order to prevent injury.
#21
https://fittoplay.org/body-parts/ankle/ankle/
Once the ankle has suffered an injury, the risk of a reinjury is dramatically increased. […] Training exercises to stabilise the ankle will reduce the risk of reinjury. […] Studies have shown that this type of training can halve the risk of sustaining a new ankle injury. […] If you have sustained an ankle injury, we recommend that you perform these exercises for 10 minutes, 5 days a week over a 10 weeks-time to obtain the best results. […] Purpose: Improve balance and ankle stability. […] Purpose: Improve balance and ankle, knee and hip control. […] Purpose: Improve balance and strengthen the ankle.
#22 The Best Ankle Sprain Prevention Exercises – [P]rehab
https://theprehabguys.com/ankle-sprain-prehab/
However, exercises that focus on improving neuromuscular control, proprioception, addressing sensorimotor and/or mechanical stability deficits, and balance training have been shown to be most effective in preventing ankle injuries. […] Limited ankle dorsiflexion mobility is a significantly common external risk factor for lateral ankle sprains. […] The best preventative measure would be to strengthen your peroneals now and increase their baseline capacity! […] We know balance is commonly impaired post ankle sprain, with reduced time in single leg stance when compared to the uninjured leg. […] The type of training shown here will improve your jointâs proprioception and reaction time, which will translate into improved postural stability. […] Building up ankle stability, proprioception, strength, and power will both reduce the likelihood of ankle injuries or get rid of any lingering discomfort that may be present.
#23 Care and Prevention of Chronic Ankle Sprains | University of Utah Health
https://healthcare.utah.edu/healthfeed/2022/07/care-and-prevention-of-chronic-ankle-sprains
For those who want to help prevent sprains, improving core strength, flexibility, and balance can help you react quickly when stumbling without putting pressure on the ankle. […] Strengthening ankles with exercises like standing heel raises, squats, squat jumps, and lunges can also help, as well as warming up thoroughly before any exercise.
#24 Diagnosis, treatment and prevention of ankle sprains: update of an evidence-based clinical guideline | British Journal of Sports Medicine
https://bjsm.bmj.com/content/52/15/956
This guideline aimed to advance current understandings regarding the diagnosis, prevention and therapeutic interventions for ankle sprains by updating the existing guideline and incorporate new research. […] For the prevention of recurrent lateral ankle sprains, ankle braces should be considered as an efficacious option. […] The use of brace or tape reduces the risk of both recurrent (RR 0.30, 95%CI 0.21 to 0.43) and first-time ankle sprains (RR 0.69, 95%CI 0.49 to 0.96), especially in those who participate in sports. […] Coordination and balance training have been shown to prevent recurrent ankle sprains. […] It is advised to start exercise therapy, especially in athletes, as soon as possible after the initial sprain to prevent recurrent LAS. Exercise therapy should be included into regular training activities as much as possible as home-based exercise. […] The use of functional support for 4-6 weeks is preferred over immobilisation. The use of an ankle brace shows the greatest effects compared with other types of functional support.
#25 Diagnosis, treatment and prevention of ankle sprains: update of an evidence-based clinical guideline | British Journal of Sports Medicine
https://bjsm.bmj.com/content/52/15/956
This guideline aimed to advance current understandings regarding the diagnosis, prevention and therapeutic interventions for ankle sprains by updating the existing guideline and incorporate new research. […] For the prevention of recurrent lateral ankle sprains, ankle braces should be considered as an efficacious option. […] The use of brace or tape reduces the risk of both recurrent (RR 0.30, 95%CI 0.21 to 0.43) and first-time ankle sprains (RR 0.69, 95%CI 0.49 to 0.96), especially in those who participate in sports. […] Coordination and balance training have been shown to prevent recurrent ankle sprains. […] It is advised to start exercise therapy, especially in athletes, as soon as possible after the initial sprain to prevent recurrent LAS. Exercise therapy should be included into regular training activities as much as possible as home-based exercise. […] The use of functional support for 4-6 weeks is preferred over immobilisation. The use of an ankle brace shows the greatest effects compared with other types of functional support.
#26 8 Simple Ways To Prevent Foot And Ankle Injuries | Henry Ford Health – Detroit, MI
https://www.henryford.com/blog/2020/11/8-simple-ways-to-prevent-foot-and-ankle-injuries
Make sure the shoe fits the activity. When it comes to sports, the right tool for the job includes gearing up with the proper shoes. Choose footwear designed for your sport. Take special care to ensure the right level of support and the appropriate sole for the surface youll be playing on. […] Stretch it out. Its no stretch to say that stretching can help prevent foot and ankle injury. Most Achilles tendon injuries or ankle sprains occur from deconditioning or not being appropriately stretched out, says Dr. Eller. Make sure your warmup regimen includes stretching to improve flexibility and range of motion. Never stretch in a way that causes ankle pain, foot pain or other kinds of discomfort. […] Up your conditioning game. Stay strong. Strengthen the muscles in your legs, feet and ankles with strength training exercises. This will help stabilize your ankle joint and improve balance, which can help safeguard against sprained ankles.
#27 Ankle Sprain Prevention: A Sports Medicine Specialist’s Guide | MSMC Musculoskeletal & Sports Medicine Clinic.
https://msmc-clinic.com/ankle-sprain-prevention-a-sports-medicine-specialists-guide/
Ankle sprains occur when the ligaments that support the ankle stretch beyond their limits or tear due to sudden twisting, turning, or rolling movements. […] Understanding the basics of ankle sprain can reduce the risk of occurrence and ensure proper recovery when injuries do occur. […] Shoes should provide adequate support, and cushioning, and fit the specific activities you engage in. […] Athletes should choose sport-specific shoes designed for their activitys demands, such as basketball shoes with ankle support for lateral movements or running shoes with proper arch support and cushioning. […] Avoid wearing high heels or shoes with inadequate support for extended periods, as these can increase the risk of sprains by destabilizing the ankle. […] Ensuring your shoes are in good condition and replacing them when their support structures wear out is also crucial for maintaining ankle health.
#28 Ankle Sprain Prevention: A Sports Medicine Specialist’s Guide | MSMC Musculoskeletal & Sports Medicine Clinic.
https://msmc-clinic.com/ankle-sprain-prevention-a-sports-medicine-specialists-guide/
Ankle sprains occur when the ligaments that support the ankle stretch beyond their limits or tear due to sudden twisting, turning, or rolling movements. […] Understanding the basics of ankle sprain can reduce the risk of occurrence and ensure proper recovery when injuries do occur. […] Shoes should provide adequate support, and cushioning, and fit the specific activities you engage in. […] Athletes should choose sport-specific shoes designed for their activitys demands, such as basketball shoes with ankle support for lateral movements or running shoes with proper arch support and cushioning. […] Avoid wearing high heels or shoes with inadequate support for extended periods, as these can increase the risk of sprains by destabilizing the ankle. […] Ensuring your shoes are in good condition and replacing them when their support structures wear out is also crucial for maintaining ankle health.
#29 Common Ankle Injuries: How To Treat A Sprained Ankle: Sports Medicine Oregon: Orthopedic Surgery
https://www.sportsmedicineoregon.com/blog/common-ankle-injuries-how-to-treat-a-sprained-ankle
To minimize the risk of chronic injury, its best to have a proactive strategy in place both on and off the playing field prevention is the best sports medicine, after all. […] One of the easiest ways to prevent ankle sprains during athletic activity is by simply wearing appropriate equipment for the sport or activity at hand. […] Appropriately fitting shoes with adequate traction will support the ankle joint and minimize the risk of overstretching or tearing a ligament. […] High-top sneakers can offer extra ankle support for activities that involve quick directional changes such as football, soccer, basketball, and tennis. […] Additionally, warming up and stretching are essential to ankle injury prevention. […] A light warm-up primes your body for the workout ahead, raising your overall body temperature and increasing blood flow to muscles, tendons, and ligaments throughout the body. […] Stretching before and after a workout will increase flexibility and range of motion to support the joint. […] One of the easiest ways to prevent an injury is simply by knowing your limits.
#30 Ankle Sprain Treatment & Management: Approach Considerations, Conservative Therapy for Acute Sprain, Ankle taping
https://emedicine.medscape.com/article/1907229-treatment
The National Athletic Trainers Association (NATA) issued guidelines for treating and preventing ankle sprains in athletes, including recommendations for the early use of nonsteroidal anti-inflammatory drugs (NSAIDs) post injury, functional rehabilitation rather than immobilization for grade I and II ankle sprains, and prophylactic ankle supports for athletes with a history of previous ankle sprains. […] To prevent injury, institute a 3-month or longer balance and neuromuscular control program for athletes, especially for those at higher risk. […] To reduce reinjury rates, institute balance training throughout rehabilitation and follow-up management of ankle sprains. […] Ankle braces have been shown to be effective in preventing some types of ankle sprains. […] The use of high-top shoes has been proposed to prevent ankle injuries, but study results have been mixed.
#31 Ankle Sprain Prevention: A Sports Medicine Specialist’s Guide | MSMC Musculoskeletal & Sports Medicine Clinic.
https://msmc-clinic.com/ankle-sprain-prevention-a-sports-medicine-specialists-guide/
Ankle sprains occur when the ligaments that support the ankle stretch beyond their limits or tear due to sudden twisting, turning, or rolling movements. […] Understanding the basics of ankle sprain can reduce the risk of occurrence and ensure proper recovery when injuries do occur. […] Shoes should provide adequate support, and cushioning, and fit the specific activities you engage in. […] Athletes should choose sport-specific shoes designed for their activitys demands, such as basketball shoes with ankle support for lateral movements or running shoes with proper arch support and cushioning. […] Avoid wearing high heels or shoes with inadequate support for extended periods, as these can increase the risk of sprains by destabilizing the ankle. […] Ensuring your shoes are in good condition and replacing them when their support structures wear out is also crucial for maintaining ankle health.
#32 Ankle Sprain Prevention: A Sports Medicine Specialist’s Guide | MSMC Musculoskeletal & Sports Medicine Clinic.
https://msmc-clinic.com/ankle-sprain-prevention-a-sports-medicine-specialists-guide/
Ankle sprains occur when the ligaments that support the ankle stretch beyond their limits or tear due to sudden twisting, turning, or rolling movements. […] Understanding the basics of ankle sprain can reduce the risk of occurrence and ensure proper recovery when injuries do occur. […] Shoes should provide adequate support, and cushioning, and fit the specific activities you engage in. […] Athletes should choose sport-specific shoes designed for their activitys demands, such as basketball shoes with ankle support for lateral movements or running shoes with proper arch support and cushioning. […] Avoid wearing high heels or shoes with inadequate support for extended periods, as these can increase the risk of sprains by destabilizing the ankle. […] Ensuring your shoes are in good condition and replacing them when their support structures wear out is also crucial for maintaining ankle health.
#33 Current ankle sprain prevention and management strategies of netball athletes: a scoping review of the literature and comparison with best-practice recommendations | BMC Sports Science, Medicine and Rehabilitation | Full Text
https://bmcsportsscimedrehabil.biomedcentral.com/articles/10.1186/s13102-021-00342-9
Evidence supports the use of external ankle support to effectively reduce ankle sprains. […] There is currently no evidence that sport-specific footwear effectively reduces ankle sprain rates. […] Generally, there is a misconception that ankle sprains are simple injuries, which may result in poor rehabilitation and premature return to sport. […] The PAASS framework aims to improve assessment and decision-making for return to sport following a lateral ankle sprain. […] Current-best practice prevention and management of ankle sprains should be considered by clinicians, coaches, and athletes to reduce the prevalence and chronicity of ankle sprains in netball.
#34 Update on Acute Ankle Sprains | AAFP
https://www.aafp.org/pubs/afp/issues/2012/0615/p1170.html
Because a previous ankle sprain is the greatest risk factor for an acute ankle sprain, recovering patients should be counseled on prevention strategies. […] Ankle braces and supports, ankle taping, a focused neuromuscular training program, and regular sport-specific warm-up exercises can protect against ankle injuries, and should be considered for patients returning to sports or other high-risk activities. […] Patients who are returning to high-risk activities and sports, including those without evidence of instability, should be counseled about rehabilitation exercises and taping. […] There is substantial evidence that incorporating these exercises is effective at reducing future ankle injuries as well as knee, hamstring, and other lower limb injuries in athletes. […] Substantial evidence supports the effectiveness of air stirrup braces and lace-up supports in protecting against ankle sprains in high-risk sports. […] However, ankle taping, when applied properly, also can be effective.
#35 4 Ways to Prevent Ankle Injuries in Volleyball Players | Sport Physio
https://www.sheddonphysio.com/4-ways-to-prevent-ankle-injuries-in-volleyball-players/?srsltid=AfmBOorAg2fOcp7dSbCDPf363t0rCDW_hIpSGcA4-ppMd9W9EqPK7ieS
Proprioceptive training to improve stability and balance. Proprioceptive exercises should be included in every warm up, and should only take 5 minutes to complete. […] Proper rehabilitation post ankle injury in order to prevent reoccurrence includes regular proprioceptive training and wearing ankle protection. […] The use of support (brace or tape) to protect the ankle. Research has shown that bracing/taping decreases the incidence of ankle sprains in previously sprained ankles, but not in previously uninjured ankles. The greatest risk of reinjury is during the first year post ankle sprain, due to weakness in the ligament and proprioceptive ability, as such athletes should brace/tape for the first year post injury.
#36 Prevention of Lateral Ankle Sprains
https://pmc.ncbi.nlm.nih.gov/articles/PMC6602401/
Prophylactic interventions to minimize the risk of ankle sprains can often be stratified into interventions capable of affecting mechanical function and those designed to improve proprioceptive ability and neuromuscular function about the joint. […] The purpose of this review is to discuss the current evidence as it relates to prophylactic programs for the prevention of ankle sprains and to provide critical interpretation of the evidence supporting and refuting various preventive programs. […] The prevention of an initial ankle sprain is the goal of any ankle prophylaxis. […] Taping and bracing were valid prophylactic measures for preventing first-time and recurrent sprains, especially among athletes who played high-risk sports such as basketball, football, and volleyball. […] The effectiveness of taping and bracing depends on the material properties, application method, and whether the athlete has ankle instability or a history of a previous sprain.
#37 The Best Ankle Sprain Prevention Exercises – [P]rehab
https://theprehabguys.com/ankle-sprain-prehab/
However, exercises that focus on improving neuromuscular control, proprioception, addressing sensorimotor and/or mechanical stability deficits, and balance training have been shown to be most effective in preventing ankle injuries. […] Limited ankle dorsiflexion mobility is a significantly common external risk factor for lateral ankle sprains. […] The best preventative measure would be to strengthen your peroneals now and increase their baseline capacity! […] We know balance is commonly impaired post ankle sprain, with reduced time in single leg stance when compared to the uninjured leg. […] The type of training shown here will improve your jointâs proprioception and reaction time, which will translate into improved postural stability. […] Building up ankle stability, proprioception, strength, and power will both reduce the likelihood of ankle injuries or get rid of any lingering discomfort that may be present.
#38 The Best Ankle Sprain Prevention Exercises – [P]rehab
https://theprehabguys.com/ankle-sprain-prehab/
Ankle sprains are the most common injury in sports and physical activity, estimated to be about 25% of all injuries across sports. […] With the high incidence of ankle sprains and the associated economic burden and negative chronic consequences, this calls for better preventative measures. […] However, there is evidence to suggest we can decrease the risk of repeat ankle sprains. […] The point of this discussion is how we can avoid this narrative of injury and re-injury. […] This program will help you recover from an ankle sprain and protect your ankle from another sprain as you get back to your normal life. […] It has been shown that postural control deficits are a huge risk factor for lateral ankle sprains. […] Exercises that work on stabilizing the ankle joint will work on improving active stability via the muscles and in turn, your body will have to rely less on passive stability, your ligaments!
#39 Ankle Sprain Treatment & Management: Approach Considerations, Conservative Therapy for Acute Sprain, Ankle taping
https://emedicine.medscape.com/article/1907229-treatment
High-top shoes, lace-up ankle braces, Velcro ankle braces, and/or ankle taping may add stability during activities and prevent further injury. […] Evidence suggests that muscle imbalance and increased body mass may place athletes at risk for ankle sprains; thus, it is important for an athlete to have good muscle strength and endurance and maintain good overall conditioning.
#40 Prevention of Lateral Ankle Sprains
https://pmc.ncbi.nlm.nih.gov/articles/PMC6602401/
Given the frequency of ankle sprains, especially in the athletic population, prevention is a primary task of athletic trainers and other sports health care professionals. […] To discuss the current evidence as it relates to prophylactic programs for the prevention of ankle sprains and to provide critical interpretation of the evidence supporting and refuting the implementation of preventive programs. […] External prophylactic supports and preventive exercise programs are effective for reducing the risk of ankle sprains in both uninjured and previously injured populations. Ankle bracing appears to offer the best outcomes in terms of cost and risk reduction. […] With nearly continuous access to their patient populations, athletic trainers (ATs) and other sports health care professionals often have a unique advantage in implementing prevention programs among athletes and the physically active.
#41 Ankle sprains | Better Health Channel
https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/ankle-sprains
Suggestions to prevent ankle sprains include: […] Warm up prior to exercise include movements that are specific to the sport you are about to play. […] Wear supportive shoes appropriate to the sport. […] Consider ankle braces or tape, as directed by your physiotherapist. […] Take care when exercising on uneven or wet ground, especially in the first few weeks after a sprain.
#42 Common Ankle Injuries: How To Treat A Sprained Ankle: Sports Medicine Oregon: Orthopedic Surgery
https://www.sportsmedicineoregon.com/blog/common-ankle-injuries-how-to-treat-a-sprained-ankle
To minimize the risk of chronic injury, its best to have a proactive strategy in place both on and off the playing field prevention is the best sports medicine, after all. […] One of the easiest ways to prevent ankle sprains during athletic activity is by simply wearing appropriate equipment for the sport or activity at hand. […] Appropriately fitting shoes with adequate traction will support the ankle joint and minimize the risk of overstretching or tearing a ligament. […] High-top sneakers can offer extra ankle support for activities that involve quick directional changes such as football, soccer, basketball, and tennis. […] Additionally, warming up and stretching are essential to ankle injury prevention. […] A light warm-up primes your body for the workout ahead, raising your overall body temperature and increasing blood flow to muscles, tendons, and ligaments throughout the body. […] Stretching before and after a workout will increase flexibility and range of motion to support the joint. […] One of the easiest ways to prevent an injury is simply by knowing your limits.
#43 Prevention of Lateral Ankle Sprains
https://pmc.ncbi.nlm.nih.gov/articles/PMC6602401/
The prevention of ankle sprains is paramount to diminishing the global burden of this common condition. […] Exercise programs to prevent ankle sprains and other lower extremity injuries often incorporate similar components, such as stretching, strengthening, balancing, and sport-specific hopping and agility motions. […] The effectiveness of these programs varies across the range of sports, ages, training, and outcome measures, yet prevention programs have been associated with a 30% to 45% decrease in the ankle-sprain or -injury risk. […] Each external prophylactic support and exercise program for the prevention of ankle sprains has its pros and cons. […] Although both external prophylactic supports and preventive exercise programs are effective for reducing the risk of ankle sprains, both in uninjured and previously injured populations, external support in the form of bracing appears to offer the best outcomes in terms of cost and risk reduction. […] Despite the evidence from which these conclusions were drawn, we still have a pressing need to further develop evidence relevant to the prevention of lateral ankle sprains.
#44 Prevention of Lateral Ankle Sprains
https://pmc.ncbi.nlm.nih.gov/articles/PMC6602401/
The prevention of ankle sprains is paramount to diminishing the global burden of this common condition. […] Exercise programs to prevent ankle sprains and other lower extremity injuries often incorporate similar components, such as stretching, strengthening, balancing, and sport-specific hopping and agility motions. […] The effectiveness of these programs varies across the range of sports, ages, training, and outcome measures, yet prevention programs have been associated with a 30% to 45% decrease in the ankle-sprain or -injury risk. […] Each external prophylactic support and exercise program for the prevention of ankle sprains has its pros and cons. […] Although both external prophylactic supports and preventive exercise programs are effective for reducing the risk of ankle sprains, both in uninjured and previously injured populations, external support in the form of bracing appears to offer the best outcomes in terms of cost and risk reduction. […] Despite the evidence from which these conclusions were drawn, we still have a pressing need to further develop evidence relevant to the prevention of lateral ankle sprains.
#45 Diagnosis, treatment and prevention of ankle sprains: an evidence-based clinical guideline | British Journal of Sports Medicine
https://bjsm.bmj.com/content/46/12/854
After LAI, it is recommended to train balance and coordination, especially among athletes, starting within 12 months after the occurrence of the injury. Exercise therapy should be included as much as possible into regular training activities or at home to prevent recurrences or both. […] It is recommended to use a brace or a tape to prevent a relapse. The use of a brace or a tape is a personal choice. On the basis of practical usability and evaluation of costs, a brace is initially the preferable means of support. […] No recommendations can be made concerning the type of shoes to prevent recurrence of ankle ligament injury. […] Workers with LAI should preferably be treated with a brace to speed up work resumption. […] Rehabilitation of athletes after LAI must be the result of a variety of exercises in which propriocepsis, strength, coordination and function of the extremity are maintained.
#46 Diagnosis, treatment and prevention of ankle sprains: an evidence-based clinical guideline | British Journal of Sports Medicine
https://bjsm.bmj.com/content/46/12/854
After LAI, it is recommended to train balance and coordination, especially among athletes, starting within 12 months after the occurrence of the injury. Exercise therapy should be included as much as possible into regular training activities or at home to prevent recurrences or both. […] It is recommended to use a brace or a tape to prevent a relapse. The use of a brace or a tape is a personal choice. On the basis of practical usability and evaluation of costs, a brace is initially the preferable means of support. […] No recommendations can be made concerning the type of shoes to prevent recurrence of ankle ligament injury. […] Workers with LAI should preferably be treated with a brace to speed up work resumption. […] Rehabilitation of athletes after LAI must be the result of a variety of exercises in which propriocepsis, strength, coordination and function of the extremity are maintained.
#47 4 Ways to Prevent Ankle Injuries in Volleyball Players | Sport Physio
https://www.sheddonphysio.com/4-ways-to-prevent-ankle-injuries-in-volleyball-players/?srsltid=AfmBOorAg2fOcp7dSbCDPf363t0rCDW_hIpSGcA4-ppMd9W9EqPK7ieS
Ankle injuries. Ankle sprains are the most prevalent in youth athletes and occur most commonly at the net. Recurrent ankle injuries within six months of the original sprains are common due to inadequate rehabilitation. […] Roughly 20% of volleyball players will suffer an injury at some point in their career, with ankle sprains making up roughly 50% of all injuries experienced in volleyball athletes across all skill levels. Luckily, ankle sprains can be prevented with education and coaching on proper skill techniques/mechanics, as well as specific conditioning exercises such as balance and proprioceptive exercises. […] One of the most effective prevention strategies is education and training regarding proper take off and landing technique during blocking and attacks. More specifically, players should be taught to jump straight up to hit the ball, instead of forward, so that they will not land on the centre line under the net. In addition, players need to practice take off and landing during 2 man blocks.
#48 How to Prevent Another Ankle Sprain: 5 Proactive Steps | Orthopedic Institute of NJ
https://orthopedicnj.com/news/how-to-prevent-ankle-sprain
One of the most important things you need to do in order to protect your ankle is get proper footwear for your activity. […] The matter of ankle sprain prevention requires effort and research on your part. […] Picking the route with a more even terrain is incredibly important for the health of your feet. It also adds up to your ankle sprain prevention efforts. […] The best way to do so is to pick the terrain that wont put too much stress on your ankles over the course of time. […] While an ankle injury can happen all of a sudden, chances are that you will feel some discomfort before the injury does occur. […] Listen to your body! […] You need to strengthen your core and your ankles, as well as try to be as flexible as possible. You should also wear proper shoes, carefully choose your itinerary and always, always, warm up.
#49 Sprained ankle – Symptoms and causes – Mayo Clinic
https://www.mayoclinic.org/diseases-conditions/sprained-ankle/symptoms-causes/syc-20353225
A sprained ankle is an injury that occurs when you roll, twist or turn your ankle in an awkward way. […] A sprained ankle occurs when the ligaments are forced beyond their normal range of motion. […] Most ankle sprains involve injuries to the three ligaments on the outside of your ankle. […] The following tips can help you prevent a sprained ankle or a recurring sprain: Warm up before you exercise or play sports. Be careful when walking, running or working on an uneven surface. Use an ankle support brace or tape on a weak or previously injured ankle. Wear shoes that fit well and are made for your activity. Minimize wearing high-heeled shoes. Don’t play sports or participate in activities for which you are not conditioned. Maintain good muscle strength and flexibility. Practice stability training, including balance exercises.
#50 Ankle sprains | Better Health Channel
https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/ankle-sprains
Suggestions to prevent ankle sprains include: […] Warm up prior to exercise include movements that are specific to the sport you are about to play. […] Wear supportive shoes appropriate to the sport. […] Consider ankle braces or tape, as directed by your physiotherapist. […] Take care when exercising on uneven or wet ground, especially in the first few weeks after a sprain.
#51 Ankle Sprain Prevention: A Sports Medicine Specialist’s Guide | MSMC Musculoskeletal & Sports Medicine Clinic.
https://msmc-clinic.com/ankle-sprain-prevention-a-sports-medicine-specialists-guide/
Uneven terrain, such as rocky paths or poorly maintained playing fields, can increase the likelihood of twisting or rolling your ankle. […] Keep exercise and play areas clear of debris and obstacles that could cause tripping or sudden, awkward movements. […] In certain sports or activities, consider using ankle supports or braces. […] Pay attention to signs of fatigue or discomfort in your ankles and lower legs. […] Overuse and tiredness can impair your technique and increase the risk of injury. […] Adopting these preventative measures fosters a holistic approach to physical wellness, ensuring that ones mobility and activity levels are maintained without interruption. […] The essence of prevention lies not just in the immediate benefits but in the long-term preservation of joint health and function.
#52 How to Prevent Another Ankle Sprain: 5 Proactive Steps | Orthopedic Institute of NJ
https://orthopedicnj.com/news/how-to-prevent-ankle-sprain
One of the most important things you need to do in order to protect your ankle is get proper footwear for your activity. […] The matter of ankle sprain prevention requires effort and research on your part. […] Picking the route with a more even terrain is incredibly important for the health of your feet. It also adds up to your ankle sprain prevention efforts. […] The best way to do so is to pick the terrain that wont put too much stress on your ankles over the course of time. […] While an ankle injury can happen all of a sudden, chances are that you will feel some discomfort before the injury does occur. […] Listen to your body! […] You need to strengthen your core and your ankles, as well as try to be as flexible as possible. You should also wear proper shoes, carefully choose your itinerary and always, always, warm up.
#53 What precautions can I take to avoid spraining my ankle during sports? – Advanced Orthopedics New England
https://www.ctortho.com/2022/04/22/what-precautions-can-i-take-to-avoid-spraining-my-ankle-during-sports/
Nobody likes to be sidelined by an injury, especially one that can limit your ability to stand and walk, such as an ankle injury. […] Sports injury prevention is something that every athlete and weekend warrior should learn. […] Letâs talk about some of the precautions you can take to avoid ankle sprains during sports. […] Warming up increases blood flow to the muscles, makes them more flexible and better able to handle the rigors of the sport, and is a simple and effective way to prevent ankle injuries. […] The sudden twists and turns can help prevent ankle sprains by strengthening your core. […] The wrong shoes can increase your risk of ankle sprains and other foot injuries. […] Stronger ankles are less likely to become injured. […] Studies show that an ankle brace can lower the incidence of ankle injuries. […] For the expert treatment of ankle sprains and customized recommendations for ankle injury prevention, choose Advanced Orthopedic New England.
#54 How to Prevent Another Ankle Sprain: 5 Proactive Steps | Orthopedic Institute of NJ
https://orthopedicnj.com/news/how-to-prevent-ankle-sprain
An ankle injury can keep you immobilized for a while, prevent you from actively training, and even make something as ordinary as walking to the bathroom agonizing. Not treating a sprained ankle properly can be reckless. It can lead to chronic ankle pain, ankle joint instability, or arthritis in your ankle joint. In other words, this is a serious matter. […] Fortunately, theres quite a bit you can do, and here are the top five suggestions. […] The simplest way to strengthen your ankles is to stand with your feet apart (ideally at the edge of the step) and raise your heels up so that you stand on your toes. […] Other than this, you also want to improve your balance. […] For this particular reason, these are also regarded as ankle sprain prevention exercises. […] If youve suffered from ankle injuries before or if you just want to be extra careful, you might want to consider taping and bracing your ankles. In fact, a well-adjusted ankle sprain prevention brace can minimize the risk of an ankle injury by quite a margin.
#55 High Ankle Sprain Guide on Symptoms, Prevention, and Care
https://integrativept.com/high-ankle-sprain/
Be Mindful of Surfaces: Pay attention to uneven terrain or slippery surfaces that can increase the risk of ankle sprains. […] Here are some exercises you can incorporate into your routine to strengthen your ankles and improve balance: […] Calf Raises: These exercises strengthen the calf muscles, which is important in ankle stability. Perform them on both flat ground and with your toes elevated on a step for an added challenge. […] Ankle Circles: Slowly rotate your ankles in both clockwise and counter-clockwise directions to improve range of motion and flexibility. […] Balance Exercises: Single-leg stance exercises on a stable surface, or wobble board challenge your balance and proprioception. Aim to hold the position for 30 seconds to 1 minute per leg. […] Elastic Band Exercises: Wrap an elastic resistance band around the forefoot and perform various exercises like foot eversion and inversion to strengthen the muscles responsible for ankle stability. […] Hopping and Plyometrics: Once your ankle has healed sufficiently, incorporate low-impact hopping exercises and plyometrics into your routine to enhance agility and stability.
#56 Top 5 Ankle Sprain Prevention Exercises | Gait Happensplayshopping-cartinstagram
https://gaithappens.com/the-top-5-ankle-sprain-prevention-exercises/
Single-leg balance helps to improve balance and stability, which can reduce the risk of ankle sprains. It also strengthens the muscles in your feet and lower legs, which can improve overall foot health. […] Heel walks help to stretch and strengthen the muscles in your feet and lower legs, which can help prevent ankle sprains. They can also improve ankle flexibility and range of motion, which can help you maintain good posture and balance. […] Calf raises target the gastrocnemius and soleus muscles in the calves. These muscles are important for ankle stability and can help reduce the risk of ankle sprains. Additionally, strong calf muscles can help improve overall lower body strength and balance. […] Lateral hops can help strengthen the muscles in the ankles and feet, which can help prevent ankle sprains. Additionally, this exercise can improve balance, coordination, and agility, which are all important for athletic performance and injury prevention.
#57 The Best Ankle Sprain Prevention Exercises – [P]rehab
https://theprehabguys.com/ankle-sprain-prehab/
However, exercises that focus on improving neuromuscular control, proprioception, addressing sensorimotor and/or mechanical stability deficits, and balance training have been shown to be most effective in preventing ankle injuries. […] Limited ankle dorsiflexion mobility is a significantly common external risk factor for lateral ankle sprains. […] The best preventative measure would be to strengthen your peroneals now and increase their baseline capacity! […] We know balance is commonly impaired post ankle sprain, with reduced time in single leg stance when compared to the uninjured leg. […] The type of training shown here will improve your jointâs proprioception and reaction time, which will translate into improved postural stability. […] Building up ankle stability, proprioception, strength, and power will both reduce the likelihood of ankle injuries or get rid of any lingering discomfort that may be present.
#58 Ankle Sprains: Tips and Exercises for Injury Prevention | Advanced Orthopaedic & Sports Centre
https://www.advancedortho.com.sg/ankle-sprains-tips-and-exercises-for-injury-prevention/
Tips for Preventing Ankle Sprains […] Strengthening the muscles and ligaments around the ankle is a fundamental strategy for preventing sprains, as advised by sports doctors. […] Balance and proprioception exercises are essential for improving ankle control and preventing loss of balance that can lead to sprains. […] The significance of selecting appropriate footwear cannot be overstated when it comes to preventing ankle injuries. […] For added protection during high-risk activities, consider using ankle braces or wraps. […] In the pursuit of an active and injury-free lifestyle, the prevention of ankle sprains holds immense significance.
#59 Top 5 Ankle Sprain Prevention Exercises | Gait Happensplayshopping-cartinstagram
https://gaithappens.com/the-top-5-ankle-sprain-prevention-exercises/
Single-leg balance helps to improve balance and stability, which can reduce the risk of ankle sprains. It also strengthens the muscles in your feet and lower legs, which can improve overall foot health. […] Heel walks help to stretch and strengthen the muscles in your feet and lower legs, which can help prevent ankle sprains. They can also improve ankle flexibility and range of motion, which can help you maintain good posture and balance. […] Calf raises target the gastrocnemius and soleus muscles in the calves. These muscles are important for ankle stability and can help reduce the risk of ankle sprains. Additionally, strong calf muscles can help improve overall lower body strength and balance. […] Lateral hops can help strengthen the muscles in the ankles and feet, which can help prevent ankle sprains. Additionally, this exercise can improve balance, coordination, and agility, which are all important for athletic performance and injury prevention.
#60 Tips and Stretches for Ankle Injury Prevention
https://foothillsrehab.com/blog/tips-and-stretches-for-ankle-injury-prevention/
Ankle injury prevention by Will Burleson, PT, DPT Northeast Scottsdale […] Ankle injuries are some of the most common for athletes competing in running, soccer, or basketball but can plague even casual hikers and joggers. There are a few essential things to know when planning for ankle injury prevention that can ultimately keep you from limping to the nearest physical therapy clinic. […] The most common injury to the ankle is a sprain or twist. An ankle sprain occurs when the ankle is rolled, twisted, or turned eccentrically, causing the ligaments to stretch or tear. […] 3 Tips to help ankle injury prevention: […] 1. Balance training […] By improving your balance, you are honing your bodyâs proprioception. This is your bodyâs ability to control itself in all types of positions. Balance exercises can be as simple as alternating standing on one leg for as long as possible. To increase difficulty, try standing on one leg and leaning as far to each side as possible or balancing with your eyes closed. These exercises can be aided by using a Bosu ball or wobble board.
#61 Top 5 Ankle Sprain Prevention Exercises | Gait Happensplayshopping-cartinstagram
https://gaithappens.com/the-top-5-ankle-sprain-prevention-exercises/
Single-leg balance helps to improve balance and stability, which can reduce the risk of ankle sprains. It also strengthens the muscles in your feet and lower legs, which can improve overall foot health. […] Heel walks help to stretch and strengthen the muscles in your feet and lower legs, which can help prevent ankle sprains. They can also improve ankle flexibility and range of motion, which can help you maintain good posture and balance. […] Calf raises target the gastrocnemius and soleus muscles in the calves. These muscles are important for ankle stability and can help reduce the risk of ankle sprains. Additionally, strong calf muscles can help improve overall lower body strength and balance. […] Lateral hops can help strengthen the muscles in the ankles and feet, which can help prevent ankle sprains. Additionally, this exercise can improve balance, coordination, and agility, which are all important for athletic performance and injury prevention.
#62 Tips and Stretches for Ankle Injury Prevention
https://foothillsrehab.com/blog/tips-and-stretches-for-ankle-injury-prevention/
Ankle injury prevention by Will Burleson, PT, DPT Northeast Scottsdale […] Ankle injuries are some of the most common for athletes competing in running, soccer, or basketball but can plague even casual hikers and joggers. There are a few essential things to know when planning for ankle injury prevention that can ultimately keep you from limping to the nearest physical therapy clinic. […] The most common injury to the ankle is a sprain or twist. An ankle sprain occurs when the ankle is rolled, twisted, or turned eccentrically, causing the ligaments to stretch or tear. […] 3 Tips to help ankle injury prevention: […] 1. Balance training […] By improving your balance, you are honing your bodyâs proprioception. This is your bodyâs ability to control itself in all types of positions. Balance exercises can be as simple as alternating standing on one leg for as long as possible. To increase difficulty, try standing on one leg and leaning as far to each side as possible or balancing with your eyes closed. These exercises can be aided by using a Bosu ball or wobble board.
#63 Tips and Stretches for Ankle Injury Prevention
https://foothillsrehab.com/blog/tips-and-stretches-for-ankle-injury-prevention/
2. Ankle strengthening […] Weak muscles around the ankle make you much more likely to suffer a sprain. Resistance range-of-motion exercises with a Thera-band are a great way to strengthen the muscles in the ankle. Place the band around the top of the foot and curl your toes at the end of the movement. This will work the internal muscles of the foot. Complete three sets of 20 in each direction. Another way to strengthen the muscles in the ankle is through calf raises. These should be completed both sitting and standing to strengthen the Achilles tendon and calf muscles. […] 3. Stretching for ankle injury prevention […] Stretching the muscles in the legs is important before and after strenuous physical activity. Try some of these stretches: […] Gastrocnemius stretch: stand on a step with heels off the back of the step. Keep the knees straight and slowly lower the heels down below the step level until you can feel a stretch.
#64 Tips and Stretches for Ankle Injury Prevention
https://foothillsrehab.com/blog/tips-and-stretches-for-ankle-injury-prevention/
2. Ankle strengthening […] Weak muscles around the ankle make you much more likely to suffer a sprain. Resistance range-of-motion exercises with a Thera-band are a great way to strengthen the muscles in the ankle. Place the band around the top of the foot and curl your toes at the end of the movement. This will work the internal muscles of the foot. Complete three sets of 20 in each direction. Another way to strengthen the muscles in the ankle is through calf raises. These should be completed both sitting and standing to strengthen the Achilles tendon and calf muscles. […] 3. Stretching for ankle injury prevention […] Stretching the muscles in the legs is important before and after strenuous physical activity. Try some of these stretches: […] Gastrocnemius stretch: stand on a step with heels off the back of the step. Keep the knees straight and slowly lower the heels down below the step level until you can feel a stretch.
#65 Tips and Stretches for Ankle Injury Prevention
https://foothillsrehab.com/blog/tips-and-stretches-for-ankle-injury-prevention/
Soleus stretch: stand with one leg in front of the other close to a wall. Place your hands on the wall and lean forward. Bend both knees as if trying to touch the front knee to the wall while keeping the back heel down. […] Shin Stretch: cross your left foot behind your right, stand on the toes of your left foot, and bend the right leg to push your ankle towards the ground as if dragging your toes on the floor. Hold for 15-30 seconds and switch legs. […] Peroneal stretch: sitting in a chair, cross one leg over the other knee so that the ankle sits on top of the knee. Using your hands, stretch the foot towards you. Hold and switch sides. […] […] […] In the event of an ankle injury, be sure to apply RICE (rest, ice, compression, and elevation). If pain or injuries persist, or you suffer from a poor range of mobility, we welcome you as a patient.
#66 Tips and Stretches for Ankle Injury Prevention
https://foothillsrehab.com/blog/tips-and-stretches-for-ankle-injury-prevention/
Soleus stretch: stand with one leg in front of the other close to a wall. Place your hands on the wall and lean forward. Bend both knees as if trying to touch the front knee to the wall while keeping the back heel down. […] Shin Stretch: cross your left foot behind your right, stand on the toes of your left foot, and bend the right leg to push your ankle towards the ground as if dragging your toes on the floor. Hold for 15-30 seconds and switch legs. […] Peroneal stretch: sitting in a chair, cross one leg over the other knee so that the ankle sits on top of the knee. Using your hands, stretch the foot towards you. Hold and switch sides. […] […] […] In the event of an ankle injury, be sure to apply RICE (rest, ice, compression, and elevation). If pain or injuries persist, or you suffer from a poor range of mobility, we welcome you as a patient.
#67 Tips and Stretches for Ankle Injury Prevention
https://foothillsrehab.com/blog/tips-and-stretches-for-ankle-injury-prevention/
Soleus stretch: stand with one leg in front of the other close to a wall. Place your hands on the wall and lean forward. Bend both knees as if trying to touch the front knee to the wall while keeping the back heel down. […] Shin Stretch: cross your left foot behind your right, stand on the toes of your left foot, and bend the right leg to push your ankle towards the ground as if dragging your toes on the floor. Hold for 15-30 seconds and switch legs. […] Peroneal stretch: sitting in a chair, cross one leg over the other knee so that the ankle sits on top of the knee. Using your hands, stretch the foot towards you. Hold and switch sides. […] […] […] In the event of an ankle injury, be sure to apply RICE (rest, ice, compression, and elevation). If pain or injuries persist, or you suffer from a poor range of mobility, we welcome you as a patient.
#68 The Best Ankle Sprain Prevention Exercises – [P]rehab
https://theprehabguys.com/ankle-sprain-prehab/
However, exercises that focus on improving neuromuscular control, proprioception, addressing sensorimotor and/or mechanical stability deficits, and balance training have been shown to be most effective in preventing ankle injuries. […] Limited ankle dorsiflexion mobility is a significantly common external risk factor for lateral ankle sprains. […] The best preventative measure would be to strengthen your peroneals now and increase their baseline capacity! […] We know balance is commonly impaired post ankle sprain, with reduced time in single leg stance when compared to the uninjured leg. […] The type of training shown here will improve your jointâs proprioception and reaction time, which will translate into improved postural stability. […] Building up ankle stability, proprioception, strength, and power will both reduce the likelihood of ankle injuries or get rid of any lingering discomfort that may be present.
#69 Prevention of Lateral Ankle Sprains
https://pmc.ncbi.nlm.nih.gov/articles/PMC6602401/
The prevention of ankle sprains is paramount to diminishing the global burden of this common condition. […] Exercise programs to prevent ankle sprains and other lower extremity injuries often incorporate similar components, such as stretching, strengthening, balancing, and sport-specific hopping and agility motions. […] The effectiveness of these programs varies across the range of sports, ages, training, and outcome measures, yet prevention programs have been associated with a 30% to 45% decrease in the ankle-sprain or -injury risk. […] Each external prophylactic support and exercise program for the prevention of ankle sprains has its pros and cons. […] Although both external prophylactic supports and preventive exercise programs are effective for reducing the risk of ankle sprains, both in uninjured and previously injured populations, external support in the form of bracing appears to offer the best outcomes in terms of cost and risk reduction. […] Despite the evidence from which these conclusions were drawn, we still have a pressing need to further develop evidence relevant to the prevention of lateral ankle sprains.
#70 Prevention of Lateral Ankle Sprains
https://pmc.ncbi.nlm.nih.gov/articles/PMC6602401/
The prevention of ankle sprains is paramount to diminishing the global burden of this common condition. […] Exercise programs to prevent ankle sprains and other lower extremity injuries often incorporate similar components, such as stretching, strengthening, balancing, and sport-specific hopping and agility motions. […] The effectiveness of these programs varies across the range of sports, ages, training, and outcome measures, yet prevention programs have been associated with a 30% to 45% decrease in the ankle-sprain or -injury risk. […] Each external prophylactic support and exercise program for the prevention of ankle sprains has its pros and cons. […] Although both external prophylactic supports and preventive exercise programs are effective for reducing the risk of ankle sprains, both in uninjured and previously injured populations, external support in the form of bracing appears to offer the best outcomes in terms of cost and risk reduction. […] Despite the evidence from which these conclusions were drawn, we still have a pressing need to further develop evidence relevant to the prevention of lateral ankle sprains.
#71 Prevention and treatment of ankle sprain in athletes – PubMed
https://pubmed.ncbi.nlm.nih.gov/14719982/
The frequent nature of ankle sprains and persistent disability that often ensues has lead to considerable medical costs. As prevention of disease and injury becomes an increasingly important part of the practice of medicine today, we strive to understand and identify interventions that optimally reduce the frequency of ankle sprain and re-injury. […] The prophylactic use of ankle braces is fairly common. Recent critical evaluation of their effectiveness supports their use for at least 6 months following injury in athletes who have sustained a moderate or severe sprain; however, their role in primary prevention of ankle sprain is less evident. […] Certain components of ankle rehabilitation, such as proprioceptive exercises, have been found to protect the joint from re-injury. […] Multifaceted ankle sprain prevention programmes that incorporate a variety of strategies for injury reduction are also effective in sprain prevention, although the relative importance of each component of such programmes warrants further investigation. […] This paper examines the current literature regarding common ankle sprain prevention strategies and provides a review of appropriate treatment schemes.
#72 Sprained Ankle: Rehab and Prevention – REP Physio
https://repphysio.ca/physiotherapy/sprained-ankle-rehab-prevention/
While ankle sprains are common, they do not need to have long term impacts. It is important to follow your rehabilitation exercise program to ensure you recover good muscle strength, flexibility and balance, prior to returning to activity and sport. […] Failure to treat a sprained ankle adequately, or returning to activity too early puts you at risk of re-injury and developing chronic ankle pain or chronic ankle instability. If you have experienced multiple ankle injuries already, you may benefit from a supportive brace for high risk activities or contact sports. Additionally, it is beneficial to warm up before engaging in exercise and to wear appropriate and well-fitting footwear. […] If you sustain a significant ankle sprain or you have recurrent ankle injuries, your physiotherapist may recommend an ankle brace for high risk activities such as returning to contact sports to prevent reinjury. […] Athletic taping may be appropriate during treatment if there has been an acute ligament rupture, or there is a need for early return to sport. Taping can provide short term support, although your physical therapist may recommend a brace depending on your specific set of circumstances.
#73 Diagnosis, treatment and prevention of ankle sprains: update of an evidence-based clinical guideline | British Journal of Sports Medicine
https://bjsm.bmj.com/content/52/15/956
This guideline aimed to advance current understandings regarding the diagnosis, prevention and therapeutic interventions for ankle sprains by updating the existing guideline and incorporate new research. […] For the prevention of recurrent lateral ankle sprains, ankle braces should be considered as an efficacious option. […] The use of brace or tape reduces the risk of both recurrent (RR 0.30, 95%CI 0.21 to 0.43) and first-time ankle sprains (RR 0.69, 95%CI 0.49 to 0.96), especially in those who participate in sports. […] Coordination and balance training have been shown to prevent recurrent ankle sprains. […] It is advised to start exercise therapy, especially in athletes, as soon as possible after the initial sprain to prevent recurrent LAS. Exercise therapy should be included into regular training activities as much as possible as home-based exercise. […] The use of functional support for 4-6 weeks is preferred over immobilisation. The use of an ankle brace shows the greatest effects compared with other types of functional support.
#74 Sprained Ankle: Rehab and Prevention – REP Physio
https://repphysio.ca/physiotherapy/sprained-ankle-rehab-prevention/
While ankle sprains are common, they do not need to have long term impacts. It is important to follow your rehabilitation exercise program to ensure you recover good muscle strength, flexibility and balance, prior to returning to activity and sport. […] Failure to treat a sprained ankle adequately, or returning to activity too early puts you at risk of re-injury and developing chronic ankle pain or chronic ankle instability. If you have experienced multiple ankle injuries already, you may benefit from a supportive brace for high risk activities or contact sports. Additionally, it is beneficial to warm up before engaging in exercise and to wear appropriate and well-fitting footwear. […] If you sustain a significant ankle sprain or you have recurrent ankle injuries, your physiotherapist may recommend an ankle brace for high risk activities such as returning to contact sports to prevent reinjury. […] Athletic taping may be appropriate during treatment if there has been an acute ligament rupture, or there is a need for early return to sport. Taping can provide short term support, although your physical therapist may recommend a brace depending on your specific set of circumstances.
#75 Sprained Ankle: Rehab and Prevention – REP Physio
https://repphysio.ca/physiotherapy/sprained-ankle-rehab-prevention/
While ankle sprains are common, they do not need to have long term impacts. It is important to follow your rehabilitation exercise program to ensure you recover good muscle strength, flexibility and balance, prior to returning to activity and sport. […] Failure to treat a sprained ankle adequately, or returning to activity too early puts you at risk of re-injury and developing chronic ankle pain or chronic ankle instability. If you have experienced multiple ankle injuries already, you may benefit from a supportive brace for high risk activities or contact sports. Additionally, it is beneficial to warm up before engaging in exercise and to wear appropriate and well-fitting footwear. […] If you sustain a significant ankle sprain or you have recurrent ankle injuries, your physiotherapist may recommend an ankle brace for high risk activities such as returning to contact sports to prevent reinjury. […] Athletic taping may be appropriate during treatment if there has been an acute ligament rupture, or there is a need for early return to sport. Taping can provide short term support, although your physical therapist may recommend a brace depending on your specific set of circumstances.
#76 Journal of Athletic Training Releases Special Thematic Issue Focused on Ankle Sprains and Instability | NATA
https://www.nata.org/press-release/090719/journal-athletic-training-releases-special-thematic-issue-focused-ankle-sprains
External prophylactic supports (ankle taping and bracing) are effective for reducing the risk of ankle sprains in both uninjured and previously injured populations. […] Preventive exercise programs emphasizing balance and ankle strengthening are effective in reducing the risk of ankle sprains in both uninjured and previously injured populations. […] The public needs to be educated on the significance of an ankle sprain and the need for proper treatment and management to prevent long-term joint dysfunction.
#77 Current ankle sprain prevention and management strategies of netball athletes: a scoping review of the literature and comparison with best-practice recommendations | BMC Sports Science, Medicine and Rehabilitation | Full Text
https://bmcsportsscimedrehabil.biomedcentral.com/articles/10.1186/s13102-021-00342-9
Evidence supports the use of external ankle support to effectively reduce ankle sprains. […] There is currently no evidence that sport-specific footwear effectively reduces ankle sprain rates. […] Generally, there is a misconception that ankle sprains are simple injuries, which may result in poor rehabilitation and premature return to sport. […] The PAASS framework aims to improve assessment and decision-making for return to sport following a lateral ankle sprain. […] Current-best practice prevention and management of ankle sprains should be considered by clinicians, coaches, and athletes to reduce the prevalence and chronicity of ankle sprains in netball.
#78 4 Ways to Prevent Ankle Injuries in Volleyball Players | Sport Physio
https://www.sheddonphysio.com/4-ways-to-prevent-ankle-injuries-in-volleyball-players/?srsltid=AfmBOorAg2fOcp7dSbCDPf363t0rCDW_hIpSGcA4-ppMd9W9EqPK7ieS
Ankle injuries. Ankle sprains are the most prevalent in youth athletes and occur most commonly at the net. Recurrent ankle injuries within six months of the original sprains are common due to inadequate rehabilitation. […] Roughly 20% of volleyball players will suffer an injury at some point in their career, with ankle sprains making up roughly 50% of all injuries experienced in volleyball athletes across all skill levels. Luckily, ankle sprains can be prevented with education and coaching on proper skill techniques/mechanics, as well as specific conditioning exercises such as balance and proprioceptive exercises. […] One of the most effective prevention strategies is education and training regarding proper take off and landing technique during blocking and attacks. More specifically, players should be taught to jump straight up to hit the ball, instead of forward, so that they will not land on the centre line under the net. In addition, players need to practice take off and landing during 2 man blocks.
#79 How to Prevent Another Ankle Sprain: 5 Proactive Steps | Orthopedic Institute of NJ
https://orthopedicnj.com/news/how-to-prevent-ankle-sprain
One of the most important things you need to do in order to protect your ankle is get proper footwear for your activity. […] The matter of ankle sprain prevention requires effort and research on your part. […] Picking the route with a more even terrain is incredibly important for the health of your feet. It also adds up to your ankle sprain prevention efforts. […] The best way to do so is to pick the terrain that wont put too much stress on your ankles over the course of time. […] While an ankle injury can happen all of a sudden, chances are that you will feel some discomfort before the injury does occur. […] Listen to your body! […] You need to strengthen your core and your ankles, as well as try to be as flexible as possible. You should also wear proper shoes, carefully choose your itinerary and always, always, warm up.
#80 Sprained ankle – Symptoms and causes – Mayo Clinic
https://www.mayoclinic.org/diseases-conditions/sprained-ankle/symptoms-causes/syc-20353225
A sprained ankle is an injury that occurs when you roll, twist or turn your ankle in an awkward way. […] A sprained ankle occurs when the ligaments are forced beyond their normal range of motion. […] Most ankle sprains involve injuries to the three ligaments on the outside of your ankle. […] The following tips can help you prevent a sprained ankle or a recurring sprain: Warm up before you exercise or play sports. Be careful when walking, running or working on an uneven surface. Use an ankle support brace or tape on a weak or previously injured ankle. Wear shoes that fit well and are made for your activity. Minimize wearing high-heeled shoes. Don’t play sports or participate in activities for which you are not conditioned. Maintain good muscle strength and flexibility. Practice stability training, including balance exercises.
#81 Prevention of Lateral Ankle Sprains
https://pmc.ncbi.nlm.nih.gov/articles/PMC6602401/
Given the frequency of ankle sprains, especially in the athletic population, prevention is a primary task of athletic trainers and other sports health care professionals. […] To discuss the current evidence as it relates to prophylactic programs for the prevention of ankle sprains and to provide critical interpretation of the evidence supporting and refuting the implementation of preventive programs. […] External prophylactic supports and preventive exercise programs are effective for reducing the risk of ankle sprains in both uninjured and previously injured populations. Ankle bracing appears to offer the best outcomes in terms of cost and risk reduction. […] With nearly continuous access to their patient populations, athletic trainers (ATs) and other sports health care professionals often have a unique advantage in implementing prevention programs among athletes and the physically active.
#82 Prevention of Lateral Ankle Sprains
https://pmc.ncbi.nlm.nih.gov/articles/PMC6602401/
Given the frequency of ankle sprains, especially in the athletic population, prevention is a primary task of athletic trainers and other sports health care professionals. […] To discuss the current evidence as it relates to prophylactic programs for the prevention of ankle sprains and to provide critical interpretation of the evidence supporting and refuting the implementation of preventive programs. […] External prophylactic supports and preventive exercise programs are effective for reducing the risk of ankle sprains in both uninjured and previously injured populations. Ankle bracing appears to offer the best outcomes in terms of cost and risk reduction. […] With nearly continuous access to their patient populations, athletic trainers (ATs) and other sports health care professionals often have a unique advantage in implementing prevention programs among athletes and the physically active.
#83 Guide | Physical Therapy Guide to Ankle Sprain | Choose PT
https://www.choosept.com/guide/physical-therapy-guide-ankle-sprain
Ankle sprains are common injuries. […] Physical therapists help people with ankle sprains reduce their pain; regain strength, motion, and balance; and return to normal activities. They also help people avoid reinjury. […] Your physical therapist can recommend a home exercise program to help prevent ankle sprains. It may include strength, flexibility, and balance exercises. […] To help prevent an ankle sprain or a reinjury, your physical therapist may recommend that you: warm up effectively before athletic activities, use the right footwear for specific activities, use ankle wraps or braces as directed, do specific balance and strength exercises several times per week, for up to a year, maintain a healthy body weight.
#84 Guide | Physical Therapy Guide to Ankle Sprain | Choose PT
https://www.choosept.com/guide/physical-therapy-guide-ankle-sprain
Ankle sprains are common injuries. […] Physical therapists help people with ankle sprains reduce their pain; regain strength, motion, and balance; and return to normal activities. They also help people avoid reinjury. […] Your physical therapist can recommend a home exercise program to help prevent ankle sprains. It may include strength, flexibility, and balance exercises. […] To help prevent an ankle sprain or a reinjury, your physical therapist may recommend that you: warm up effectively before athletic activities, use the right footwear for specific activities, use ankle wraps or braces as directed, do specific balance and strength exercises several times per week, for up to a year, maintain a healthy body weight.
#85 Texas Podiatrist Discusses Ankle Sprain Symptoms and Prevention | Austin Foot and Ankle Specialists
https://www.austinfootandankle.com/faqs/texas-podiatrist-discusses-ankle-sprain-symptoms-and-prevention.cfm
Even minor ankle sprains should be seen and treated by a foot and ankle doctor. […] A sprained ankle may seem like a minor type of injury that doesn’t need immediate attention; however, it should be taken seriously. […] Patients who suffer an ankle sprain don’t always realize that this type of injury can permanently damage the ankle, cause repeat injuries, and even require surgery. […] Even a minor sprain can have lasting consequences if it is not treated properly. […] Our doctors can help you to avoid future sprains by discussing your injury, how it happened, and what to do to help ensure it doesn’t happen again. […] Understanding how a brace or other ankle support can help prevent future ankle problems. […] It is critical that patients complete the full rehabilitation program explained by their podiatrist to reduce their risk of reinjuring the same ankle in the future.
#86
https://nfhs.org/articles/methods-for-preventing-ankle-sprains-in-high-school-athletes/
Methods for Preventing Ankle Sprains in High School Athletes […] Ankle sprains are the most common musculoskeletal injury that occur in sports with estimates that they comprise 15 to 20 percent of all sports injuries. […] High school coaches need to recognize that implementing programs to reduce the number of ankle sprains that occur is a crucial component to a successful high school athletic program. […] Various strategies to reduce the number of ankle sprains have been developed and implemented for decades. The methods can be divided into two broad categories: 1) external support or 2) exercise based. […] However, coaches need to be aware that these methods have different attributes (cost, mechanism, ease of use, time to effectiveness, potential impact on other injuries) that need to be considered before they are utilized by their high school teams.
#87
https://nfhs.org/articles/methods-for-preventing-ankle-sprains-in-high-school-athletes/
Historically, tape and braces were utilized to provide a means to limit excessive foot and ankle motion. […] To date, there is limited evidence that ankle taping significantly reduces the risk of an ankle sprain. […] Soft ankle braces are a popular method to provide support for the ankle. […] There is good evidence to show that lace-up ankle braces can reduce first-time and recurrent ankle sprains by 40 to 50 percent. […] Exercise interventions can include simple techniques such as balance (proprioceptive) training or other programs that include multiple exercises. […] Research shows that the rate of ankle sprains can be reduced by 50 to 60 percent if exercise interventions are performed two to five times per week for 10-30 minutes a session. […] Ankle sprain injuries are common in high school sports. Coaches need to be aware, however, that the number of ankle sprains can be reduced by using external support or exercise programs. […] Coaches need to consider the advantages and disadvantages of the methods to determine what will work best for their teams.
#88 Prevention of Lateral Ankle Sprains
https://pmc.ncbi.nlm.nih.gov/articles/PMC6602401/
The prevention of ankle sprains is paramount to diminishing the global burden of this common condition. […] Exercise programs to prevent ankle sprains and other lower extremity injuries often incorporate similar components, such as stretching, strengthening, balancing, and sport-specific hopping and agility motions. […] The effectiveness of these programs varies across the range of sports, ages, training, and outcome measures, yet prevention programs have been associated with a 30% to 45% decrease in the ankle-sprain or -injury risk. […] Each external prophylactic support and exercise program for the prevention of ankle sprains has its pros and cons. […] Although both external prophylactic supports and preventive exercise programs are effective for reducing the risk of ankle sprains, both in uninjured and previously injured populations, external support in the form of bracing appears to offer the best outcomes in terms of cost and risk reduction. […] Despite the evidence from which these conclusions were drawn, we still have a pressing need to further develop evidence relevant to the prevention of lateral ankle sprains.
#89 Prevention of Lateral Ankle Sprains
https://pmc.ncbi.nlm.nih.gov/articles/PMC6602401/
The prevention of ankle sprains is paramount to diminishing the global burden of this common condition. […] Exercise programs to prevent ankle sprains and other lower extremity injuries often incorporate similar components, such as stretching, strengthening, balancing, and sport-specific hopping and agility motions. […] The effectiveness of these programs varies across the range of sports, ages, training, and outcome measures, yet prevention programs have been associated with a 30% to 45% decrease in the ankle-sprain or -injury risk. […] Each external prophylactic support and exercise program for the prevention of ankle sprains has its pros and cons. […] Although both external prophylactic supports and preventive exercise programs are effective for reducing the risk of ankle sprains, both in uninjured and previously injured populations, external support in the form of bracing appears to offer the best outcomes in terms of cost and risk reduction. […] Despite the evidence from which these conclusions were drawn, we still have a pressing need to further develop evidence relevant to the prevention of lateral ankle sprains.
#90 Journal of Athletic Training Releases Special Thematic Issue Focused on Ankle Sprains and Instability | NATA
https://www.nata.org/press-release/090719/journal-athletic-training-releases-special-thematic-issue-focused-ankle-sprains
External prophylactic supports (ankle taping and bracing) are effective for reducing the risk of ankle sprains in both uninjured and previously injured populations. […] Preventive exercise programs emphasizing balance and ankle strengthening are effective in reducing the risk of ankle sprains in both uninjured and previously injured populations. […] The public needs to be educated on the significance of an ankle sprain and the need for proper treatment and management to prevent long-term joint dysfunction.
#91 Prevention of Lateral Ankle Sprains
https://pmc.ncbi.nlm.nih.gov/articles/PMC6602401/
The prevention of ankle sprains is paramount to diminishing the global burden of this common condition. […] Exercise programs to prevent ankle sprains and other lower extremity injuries often incorporate similar components, such as stretching, strengthening, balancing, and sport-specific hopping and agility motions. […] The effectiveness of these programs varies across the range of sports, ages, training, and outcome measures, yet prevention programs have been associated with a 30% to 45% decrease in the ankle-sprain or -injury risk. […] Each external prophylactic support and exercise program for the prevention of ankle sprains has its pros and cons. […] Although both external prophylactic supports and preventive exercise programs are effective for reducing the risk of ankle sprains, both in uninjured and previously injured populations, external support in the form of bracing appears to offer the best outcomes in terms of cost and risk reduction. […] Despite the evidence from which these conclusions were drawn, we still have a pressing need to further develop evidence relevant to the prevention of lateral ankle sprains.
#92
https://nfhs.org/articles/methods-for-preventing-ankle-sprains-in-high-school-athletes/
Historically, tape and braces were utilized to provide a means to limit excessive foot and ankle motion. […] To date, there is limited evidence that ankle taping significantly reduces the risk of an ankle sprain. […] Soft ankle braces are a popular method to provide support for the ankle. […] There is good evidence to show that lace-up ankle braces can reduce first-time and recurrent ankle sprains by 40 to 50 percent. […] Exercise interventions can include simple techniques such as balance (proprioceptive) training or other programs that include multiple exercises. […] Research shows that the rate of ankle sprains can be reduced by 50 to 60 percent if exercise interventions are performed two to five times per week for 10-30 minutes a session. […] Ankle sprain injuries are common in high school sports. Coaches need to be aware, however, that the number of ankle sprains can be reduced by using external support or exercise programs. […] Coaches need to consider the advantages and disadvantages of the methods to determine what will work best for their teams.
#93
https://nfhs.org/articles/methods-for-preventing-ankle-sprains-in-high-school-athletes/
Historically, tape and braces were utilized to provide a means to limit excessive foot and ankle motion. […] To date, there is limited evidence that ankle taping significantly reduces the risk of an ankle sprain. […] Soft ankle braces are a popular method to provide support for the ankle. […] There is good evidence to show that lace-up ankle braces can reduce first-time and recurrent ankle sprains by 40 to 50 percent. […] Exercise interventions can include simple techniques such as balance (proprioceptive) training or other programs that include multiple exercises. […] Research shows that the rate of ankle sprains can be reduced by 50 to 60 percent if exercise interventions are performed two to five times per week for 10-30 minutes a session. […] Ankle sprain injuries are common in high school sports. Coaches need to be aware, however, that the number of ankle sprains can be reduced by using external support or exercise programs. […] Coaches need to consider the advantages and disadvantages of the methods to determine what will work best for their teams.
#94 The Best Ankle Sprain Prevention Exercises – [P]rehab
https://theprehabguys.com/ankle-sprain-prehab/
However, exercises that focus on improving neuromuscular control, proprioception, addressing sensorimotor and/or mechanical stability deficits, and balance training have been shown to be most effective in preventing ankle injuries. […] Limited ankle dorsiflexion mobility is a significantly common external risk factor for lateral ankle sprains. […] The best preventative measure would be to strengthen your peroneals now and increase their baseline capacity! […] We know balance is commonly impaired post ankle sprain, with reduced time in single leg stance when compared to the uninjured leg. […] The type of training shown here will improve your jointâs proprioception and reaction time, which will translate into improved postural stability. […] Building up ankle stability, proprioception, strength, and power will both reduce the likelihood of ankle injuries or get rid of any lingering discomfort that may be present.
#95
https://nfhs.org/articles/methods-for-preventing-ankle-sprains-in-high-school-athletes/
Methods for Preventing Ankle Sprains in High School Athletes […] Ankle sprains are the most common musculoskeletal injury that occur in sports with estimates that they comprise 15 to 20 percent of all sports injuries. […] High school coaches need to recognize that implementing programs to reduce the number of ankle sprains that occur is a crucial component to a successful high school athletic program. […] Various strategies to reduce the number of ankle sprains have been developed and implemented for decades. The methods can be divided into two broad categories: 1) external support or 2) exercise based. […] However, coaches need to be aware that these methods have different attributes (cost, mechanism, ease of use, time to effectiveness, potential impact on other injuries) that need to be considered before they are utilized by their high school teams.
#96 Prevention of Lateral Ankle Sprains
https://pmc.ncbi.nlm.nih.gov/articles/PMC6602401/
The prevention of ankle sprains is paramount to diminishing the global burden of this common condition. […] Exercise programs to prevent ankle sprains and other lower extremity injuries often incorporate similar components, such as stretching, strengthening, balancing, and sport-specific hopping and agility motions. […] The effectiveness of these programs varies across the range of sports, ages, training, and outcome measures, yet prevention programs have been associated with a 30% to 45% decrease in the ankle-sprain or -injury risk. […] Each external prophylactic support and exercise program for the prevention of ankle sprains has its pros and cons. […] Although both external prophylactic supports and preventive exercise programs are effective for reducing the risk of ankle sprains, both in uninjured and previously injured populations, external support in the form of bracing appears to offer the best outcomes in terms of cost and risk reduction. […] Despite the evidence from which these conclusions were drawn, we still have a pressing need to further develop evidence relevant to the prevention of lateral ankle sprains.