Ankle Injury Prevention Programs

Ankle injury prevention programs:

As previously mentioned, ankle sprains are one of the most frequent injuries in netball. However, injury prevention strategies can and should be used by all netball players to reduce the occurrence and severity of ankle injuries as well as other lower limb injuries.

It is important that all netballers are completing some strength exercises to keep their muscles strong and joints stable. Strengthening the muscles around the ankle provide greater stability and reduces the risk of injury.

The following exercises work on improving your strength:

• Ankle inversion (inwards) with theraband. Sit on a chair, have one leg flat on floor and cross the other foot resting on your thigh. Tie the band in a long loop with one end under the foot on the floor, and the other end across the inside of the foot on your thigh. Turn the foot on your thigh inwards, lifting it up against the resistance of the band. Slowly return to the start position and repeat.
• Ankle eversion (outwards) with theraband. Sit on the chair. Place a band around the ends of each foot. Make sure your feet are spread apart, so there is tension on the band. Use one foot as an anchor and turn the other foot outwards- away from the body. Control the return back to the starting position.
• Double leg calf raises off step. Stand on step and move your feet back so that the heels are off the edge. Maintaining good balance, raise up and down on your toes, controlling the movement in both directions.
• Single leg calf raises off step. Same instructions as above but complete on one leg.

Aim to complete 2-3 sets of 10 repetitions, 3 times per week. Complete all exercises on both sides.

Additionally, balance and proprioception are essential in preventing ankle sprains. Proprioception is the brain’s ability to know where each body part is in space at any time. After an ankle sprain, an individual’s balance and proprioception on that ankle is impaired and needs to be built up again to prevent recurrence.

These two exercises focus on your balance:

• Single leg balance on the ground- as this becomes easier progress to standing on a pillow/foam
• Standing on one leg and throwing netball against wall or with a teammate. This can also be progressed to standing on a pillow/foam.

Aim to complete 3 sets of 30 seconds, 3 times per week. Increase the time of each set as your balance improves.

Additionally, Netball Australia have recognised the high incidence of lower limb injuries and have created a program called the Knee Injury Prevention for Netballers (KNEE) program. This program consists of a warmup followed by balance, strength and agility exercises that can be used in a team environment across all levels of netball before training sessions and games. Below is a link to a detailed manual and guide for junior, recreational and elite levels of netball https://knee.netball.com.au/

We highly recommend all Netball players, coaches and administrators to be familiar with and utilise this fantastic resource.

If you have had ankle sprains leading to weak or unstable ankles or would like to prevent and reduce the likelihood of future ankle sprains – book in today with our ankle specialist Tash for a detailed assessment and personalised plan! Tash works with both the Hawks NYL Netball team and the Victorian U17 Netball team.

Book in an appointment with Tash today! https://www.unbreakablephysio.com.au/natasha-symons/