May 16, 2016

9 ways to prevent Ankle injuries

ankle-injury

The Ankle is the most vulnerable body part when you think of playing any fast paced game. Once injured, you are left with no other option but to take rest and be away from the sport till you have completely recovered. Ever heard of phrase, ‘Prevention is better than Cure’ – rather than suffering from the pain of being away from your love (we mean sport over here!), you can minimize the injuries by following 10 tips given below.

  1. Add flexibility, strengthening and agility based exercises to your weekly training schedule. Flexibility training helps in improving and maintaining muscular extensibility equilibrium. Strengthening exercises are essential for building muscle strength and are useful for weight loss and muscle toning. By including workouts which improves agility, helps in achieving the ability to change the direction of the body in an efficient and effective manner.
    To learn exercises to strengthen your ankle, check here After continuous sessions of the exercises mentioned in article, your Ankle joint will be capable of sustaining high acceleration forces and quick changes in direction.

 

  1. Wear shoes appropriate to the sport you take part in.
  • For football, it is important to select a shoe that matches your position, style of play and the surface you play on. Wingers and Strikers should select light shoes with good blades as they enhances agility and as for defenders, extreme level of padding on the heel part is essential for better protection going into tackles and better balance while changing the direction. To know more about how to buy a Football boot click here!
  • For walking, look for a comfortable shoe, ideally with a rocker sole design that encourages the natural roll of the foot during the walking motion. 1
  • The features of a good jogging shoe include cushioning, flexibility, control and stability in the heel counter area, as well as lightness and good traction.

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  • For court sports which Includes tennis, basketball and volleyball go for shoes with good soles as they give good grip and control.3
  1. Give proper rest and rehabilitation once you pick up niggles. Follow the RICE protocol (click here to know more about RICE protocol) as soon as you pick up a twist. Even after you hit the pitch post rehab, remember to wear ankle supports until the injury is completely healed and your ankle is back to its previous condition.

 

  1. Improve on balance and coordination. People with poor balance and coordination are more prone to injuries caused due to sudden changes in direction and speed. Moreover, balance exercises help prevent falls and improve stability, agility and reflexes.

 

  1. Take care of yourself while playing. As our bodies age, muscles mass and bone density decreases, increasing risk of picking up injuries. Understanding and respecting your limits helps you stay injury free and keep playing your favourite sport – for Life.

 

  1. Drink plenty of fluids before, during and after the game. Lack of fluids lead to muscle cramps and playing with cramped muscles can lead to long term damage. To be properly hydrated one must drink lot of alkaline juices which improves stamina and endurance. Lemon juice and electrolytes gives instant energy after the game. Here are some tips on proper Hydration techniques.

 

  1. Choose sports centers with the right playing surfaces. The quality of the surface plays a major role in determining the quality of the game and the chance of picking up injuries.

 

  1. Warm-up and cooldown regularly. Warm up prepares the body for the intense activity and cool down helps in relaxing the body after the game. Doing these exercises reduce the chances of muscle tear which are very high during the intense games like football. Find out more on the importance of warm up and cool down in avoiding injuries.

 

  1. Give your body adequate recovery time. During intense workouts, our muscles are stretched to their limits which result in micro tears, which gets healed over time. It is important to give your body enough rest before marching into play the next game. We recommend at least a day’s rest post intense workout sessions.

 

To know more about getting fitter and better in understanding your body and play the game of football with the passionate lads like you, visit our Facebook page HERE!

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written by Anoop Sreekanthan Nair

A die - hard Manchester United fan, Anoop worships Sir Alex Ferguson. When he isn't following footballers, he makes them fit. A Sports Physio and a wellness expert, he has published his research in International Journal for Research and Reviews. Anoop has also worked with various Hospitals, Fitness Centres and Footbal clubs, including our very own I-league's Viva Kerala.

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