Ankle sprains are among the most common injuries in volleyball, affecting players of all skill levels. The explosive jumps, quick directional changes, and frequent landings make volleyball athletes particularly susceptible to this type of injury. Unfortunately, once an ankle sprain occurs, the likelihood of recurrence increases significantly, posing challenges for recovery and performance. Let’s explore the causes, recurrence rates, and strategies to prevent and manage ankle sprains effectively.
What Is an Ankle Sprain?
An ankle sprain occurs when the ligaments that stabilize the ankle are stretched or torn, usually due to sudden twisting, rolling, or impact. The lateral ligaments, located on the outside of the ankle, are most commonly injured during a sprain.
In volleyball, sprains often happen during:
• Landing from a Jump: Landing on another player’s foot or unevenly on the court can twist the ankle.
• Quick Directional Changes: Fast lateral movements and change of direction put stress on the ankle.
• Blocking and Net Play: Jumping near opponents increases the risk of landing on another foot.
The Recurrence Problem
Research shows that up to 40% of athletes who sprain their ankle will experience a recurrence, especially if the injury is not properly rehabilitated. This high recurrence rate can be attributed to several factors:
1. Ligament Laxity
• Once ligaments are stretched or torn, they may not regain their full strength or elasticity, leaving the ankle less stable.
2. Proprioceptive Deficits
• After a sprain, the ability to sense the position and movement of the ankle (proprioception) may be impaired, increasing the likelihood of missteps.
3. Muscle Weakness
• Surrounding muscles often weaken during recovery, further reducing ankle stability.
4. Incomplete Rehabilitation
• Returning to play too soon or without adequate strengthening and balance training increases the risk of re-injury.
5. Cumulative Damage
• Repeated sprains can lead to chronic ankle instability (CAI), where the joint remains perpetually unstable.
Prevention Strategies for Volleyball Players
While ankle sprains are common, the good news is that they can often be prevented or minimized with proper care and training.
1. Strengthening Exercises
Building strength in the muscles around the ankle improves stability. Include exercises such as:
• Calf Raises: Strengthens the calf muscles for improved control during jumps and landings.
• Ankle Resistance Band Work: Targets the smaller stabilizing muscles.
• Quad, hip and core strengthening: Strength through the entire chain can help reduce instability at the ankle
2. Balance and Proprioception Training
Improving balance helps retrain the body’s ability to react to unstable positions. Examples include:
• Single-Leg Balance Drills: Add in mental distractions, eye/head movement or arm or leg movement
• Dynamic Stability Work: Practice landing, changing direction and sport like movements
3. Proper Footwear and Ankle Bracing
• Ankle Braces: Research shows that wearing braces can significantly reduce the risk of recurrent ankle sprains.
4. Technique Training
Work with a coach to refine jumping and landing mechanics to minimize risky movements.
5. Adequate Warm-Up
A proper warm-up that includes dynamic stretches and ankle mobility exercises can reduce the likelihood of injury.
6. Gradual Return to Play
After an injury, avoid rushing back to full activity. Progressively increase the intensity and load on the ankle under the guidance of a coach or physical therapist.
What to Do if You Sprain Your Ankle
If an ankle sprain occurs, quick and effective treatment is critical to reduce the risk of long-term issues.
Rehabilitation
Starting the rehab process early is essential. This should include:
1. Early Care: Reduce swelling and start gentle range of motion to control pain
2. Restoration of Range of Motion: Gentle stretching and mobility exercises.
2. Strength and Stability Training: Build strength in the ankle and surrounding muscles.
3. Proprioceptive Training: Focus on balance and coordination.
4. Sport-Specific Drills: Gradual reintroduction of volleyball movements under controlled conditions.
Chronic Ankle Instability and When to Seek Help
If you experience frequent ankle sprains, persistent pain, or instability, it’s essential to consult a sports medicine specialist. Chronic ankle instability can impact performance and increase the risk of more severe injuries, such as fractures or tendon damage.
Take Control of Your Ankle Health
Ankle sprains may be common in volleyball, but they don’t have to be a recurring issue. With proper prevention strategies, early treatment, and thorough rehabilitation, players can stay strong, confident, and injury-free on the court.
At Alta Performance Physical Therapy, we specialize in helping athletes recover from injuries and prevent future ones. Whether you’re dealing with an ankle sprain or want to develop a personalized prevention program, our expert team is here to help. Contact us today to schedule an evaluation and take the first step toward stronger, more resilient ankles!
Alta Performance Physical Therapy
352 Broadway, Suite D
Saugus, Massachusetts 01906
www.altaperformancept.com