A Common Soccer Injury - Lateral Ankle Sprain - And How to Rehab It
Soccer is a dynamic sport requiring quick directional changes, explosive sprints, and precise footwork. Unfortunately, these demands make lateral ankle sprains—commonly known as inversion ankle sprains—one of the most frequent injuries for soccer players.
While these injuries are prevalent across all ages and skill levels, proper physical therapy is essential to ensure a full recovery and reduce the risk of reinjury. Below, we dive into the causes, rehab process, and preventative measures for lateral ankle sprains, with expert insights from Dr. Emily Cullen, DPT, at APEX Performance Wellness & Rehab in Tigard, Oregon.
Why Are Ankle Sprains So Common in Soccer?
Soccer players frequently perform high-impact movements, such as pivoting, cutting, and jumping. These actions put significant stress on the ankles, particularly the lateral ligaments, which are prone to overstretching or tearing. Common scenarios for injury include:
- Uneven playing surfaces: Turf or grass fields can cause an ankle to roll unexpectedly.
- Contact with opponents: Tackles or collisions may result in awkward landings.
- Rapid directional changes: Quick shifts in momentum can destabilize the ankle.
Lateral ankle sprains are most common in adolescent and teenage players, as growth spurts can temporarily reduce coordination and increase susceptibility to injury.
What Should Rehab Look Like for Soccer Players?
Rehabilitation for lateral ankle sprains focuses on restoring mobility, strength, and stability while preparing the athlete to return to high-impact sports safely. Dr. Emily Cullen, DPT, emphasizes the importance of targeting specific areas during rehab:
“Often after a lower leg, ankle, or foot injury, it is difficult to regain end-range plantar flexion, which is necessary for sport-related activities like sprinting!” says Dr. Cullen. “We had Ryan working on this with end-range heel raises to prep for a return to sprinting.”
A comprehensive rehab program includes the following:
- Restoring Mobility: Early focus on regaining full range of motion in the ankle, particularly plantar flexion, to support sprinting and dynamic movements.
- Strengthening Exercises: Progressive exercises like heel raises, resistance band work, and single-leg stability drills build strength in the ankle and surrounding muscles.
- Stability Training: “Recurrent lateral ankle sprains can lead to increased laxity in the ligaments of the ankle,” Dr. Cullen explains. “To combat that, it is essential to work in stability exercises to bring support to the area. This will encourage rigidity during dynamic movements and improve force transfer during sport!” Stability drills often include single-leg balance exercises, hopping drills, and agility ladders.
- Dynamic Movements: The final stages of rehab integrate sport-specific tasks like cutting, jumping, and pivoting to prepare for the demands of soccer. As Dr. Cullen notes, “That rigid ankle is imperative for getting back to things like hopping, running, jumping, and agility.”
Don’t rush the recovery process; a gradual progression is key to avoiding reinjury and returning to peak performance.
Preventative Measures to Reduce Risk
Preventing lateral ankle sprains starts with building strength, improving balance, and enhancing coordination. Soccer players can take these steps to stay on the field and reduce the risk of injury:
- Strength Training: Exercises like calf raises, lateral lunges, and single-leg Romanian deadlifts strengthen the muscles supporting the ankle.
- Proprioception Training: Incorporate balance exercises on unstable surfaces, such as a wobble board or foam pad, to enhance ankle stability.
- Dynamic Warm-Ups: Before practice or games, perform a warm-up routine that includes ankle mobility drills, dynamic stretches, and light agility work.
- Consistent Conditioning: A regular regimen of strength and stability exercises outside the season can improve resilience during gameplay.
At APEX Performance Wellness & Rehab, we provide customized physical therapy and training programs to help soccer players prevent and recover from injuries. Check out our physical therapy services to learn more.
Get Back in the Game with APEX PWR
Lateral ankle sprains don’t have to sideline your soccer season. With the right rehab plan and preventative measures, you can return stronger and more resilient than ever. If you’re in the Tigard or Beaverton area, let APEX PWR guide your recovery.
Don’t limp through your season or play at anything less than your best. Schedule your physical therapy session today and start your comeback story!
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