An ankle sprain occurs when the ligaments of the ankle are overstretched as the ankle is rolled, twisted, or turned in an awkward or unexpected way. Ligaments are connective tissue of the body that connect one bone to another bone and provide support through a joint. Lateral ankle sprains, or sprains to the outer ligaments of the ankle, are the most common forms of ankle sprains in soccer players due to the movements required of the sport.
Ankle sprains are assigned a grade (grade 1, 2, or 3) based on the extent of injury to the ligaments. The recovery time from an ankle sprain is typically longer with higher grade sprains.
Soccer players may have an increased risk of ankle injury if they have any of the following:
- Weakness through the muscles of the calf and ankle
- Poor balance and control of the ankle or foot with dynamic activities
- Tight calf muscles
- A history of previous ankle sprain or injury
Our joints and tendons contain sensory receptors called proprioceptors that respond to the movement and position of the body. Proprioceptors communicate information to our brain and muscles and help us maintain or change our body position.
Research studies suggest that regular participation in a lower extremity strengthening program that includes proprioceptive training may help decrease the risk of having an ankle injury during soccer activities. A lower extremity strengthening program should also include exercises that address strength and mobility impairments in the ankle in addition to building proprioception.
Check out the video below for dynamic balance exercises to improve ankle proprioception:
