How to Prevent Ankle Injuries
Being a physiotherapist, I have seen my fair share of ankle injuries due to tennis. Ankle injuries, such as sprains and strains, are common in tennis due to the fast-paced nature of the sport and the quick directional changes involved. In this blog post, I will share professional tips on how to prevent ankle injuries in tennis.
BETWEEN HITTING SESSIONS:
Strengthen the Ankles: This is were you can make the most difference in prevention of ankle injuries. Building strong and stable ankles during the off season and between your hitting sessions, leads to you being less prone to injury since your musculature having a solid foundation which can meet demands of tennis. As such, include specific ankle-strengthening and footwork exercises in your training routine. These can include calf raises, ankle circles, single-leg balance exercises, plyometrics and resistance band exercises. Check back here for a link to a Ankle specific strengthening program.
BEFORE HITTING SESSIONS:
Warm-Up Dynamically: Before stepping onto the tennis court, it is crucial to warm up your muscle properly. Engage in dynamic warm-up exercises that increase blood flow to the muscles and prepare them for the demands of the game. Focus on ankle mobility and activation exercises and lateral movements to improve ankle flexibility and stability. Use the acronym RAMPS to dedicate how to warm up specifically for you.
Wear Proper Footwear: Choose tennis shoes that provide adequate ankle support, cushioning, and traction. Well-fitting shoes with good ankle support can help stabilize the joint and prevent excessive movement that can lead to sprains or strains. Make sure to replace your shoes when they start to wear out to maintain their effectiveness.
Use Ankle Braces or Taping: If you have a history of ankle injuries or feel that your ankles need extra support, consider using ankle braces or taping techniques. Ankle braces can provide additional stability and reduce the risk of rolling or twisting your ankle during play. Consult with a healthcare professional to determine the most appropriate support for your specific needs.
DURING HITTING SESSIONS:
Focus on Footwork and Technique: Proper footwork and technique are essential for preventing ankle injuries in tennis. Focus on maintaining good body mechanics and balance during lateral movements, pivots, and quick changes in direction. Seek guidance from a qualified tennis coach to ensure your footwork and technique are correct, reducing the risk of injury.
Listen to Your Body: Pay attention to any signs of discomfort or pain in your ankles. If you experience persistent pain or swelling, it's essential to seek professional advice and get a proper diagnosis. Ignoring early warning signs can lead to further injury and prolonged recovery time.
Gradually Increase Intensity: Avoid jumping into intense training or matches without proper conditioning. Gradually increase the intensity and duration of your practice sessions or matches to allow your body to adapt and reduce the risk of overuse injuries. Give yourself adequate recovery time between sessions to prevent fatigue-related injuries.
In conclusion, preventing ankle injuries in tennis requires a proactive approach. By incorporating proper warm-up and stretching routines, strengthening exercises, wearing suitable footwear, focusing on footwork and technique, gradually increasing intensity, using ankle support when needed, and listening to your body, you can significantly reduce the risk of ankle injuries.
Remember, prevention is key to maintaining your tennis performance and enjoying the game to its fullest. If you need help designing and implementing a plan to prevent ankle injuries, please don’t hesitate to reach out at Ready Room Health + Performance to have us help you out!
Manni Wong,
Registered Physiotherapist
