So you’ve suffered a lateral ankle inversion sprain. What exactly does that mean? It’s when one or more of your lateral (outside) ligaments are damaged after rolling over on your ankle…something most of us have done at some point during our lives. No need to panic though, help is at hand. If you’ve suffered a mild to moderate sprain, follow this series of “Netball Ankle Rehabilitation” blogs to get back on your feet and onto the court in no time. Of course, you can use the rehabilitation exercises for basketball, volleyball, etc.....just modify the ball drills to be more specific to your sport.
Before you begin, a few house keeping rules:
By now, any pain and swelling (but probably not the colour!) should have subsided but if not, just apply the trusted R.I.C.E until it has. If it doesn’t go away, go and see your GP or local Sports Therapist to have it checked out.
First things first. Your ankle may feel stiff at this point, but that’s not unexpected. By working on your range of movement as the initial phase of rehabilitation, this will ease off….but you need to take things slowly and gently and remain pain free.
Sitting on a chair, lift one foot at a time (uninjured first to familiarise yourself with the exercise), pull your toes towards your shin (known as "dorsiflexion") and then point your toes (which is "plantar flexion"). Start with 1 set of 20 movements each way, then increase to 2 and then 3 sets. If pain free, do some gentle circular motions – clock and anticlockwise - 10 circles each way, increasing to 20. If still all pain free, write the alphabet with your foot – lower case and then upper case, and then “write” your full name and address a few times.
Before you begin, a few house keeping rules:
- Do listen to your body and STOP if you feel pain at any point. Expect to feel some discomfort but nothing more. (Use R.I.C.E: Rest.Ice.Compression.Elevevation);
- Do follow the exercises in the correct order and only move onto the next if your ankle remains pain free and feeling stable;
- Do revert to the previous exercise if your ankle doesn’t cope with the new one;
- Don’t rush or overdo things during this early phase as it might delay your getting back on court.
By now, any pain and swelling (but probably not the colour!) should have subsided but if not, just apply the trusted R.I.C.E until it has. If it doesn’t go away, go and see your GP or local Sports Therapist to have it checked out.
First things first. Your ankle may feel stiff at this point, but that’s not unexpected. By working on your range of movement as the initial phase of rehabilitation, this will ease off….but you need to take things slowly and gently and remain pain free.
Sitting on a chair, lift one foot at a time (uninjured first to familiarise yourself with the exercise), pull your toes towards your shin (known as "dorsiflexion") and then point your toes (which is "plantar flexion"). Start with 1 set of 20 movements each way, then increase to 2 and then 3 sets. If pain free, do some gentle circular motions – clock and anticlockwise - 10 circles each way, increasing to 20. If still all pain free, write the alphabet with your foot – lower case and then upper case, and then “write” your full name and address a few times.
'Dorsiflexion' 'Plantarflexion' Gentle circular motions A to Z, a to z, name/address
Next, and only if your ankle is pain-free and feels able, lift one foot at a time (uninjured first) and move it like a windscreen wiper, outwards first (known as "eversion") and then slowly inwards (which is "inversion"). Be careful with the inward movement of the damaged ankle as this is the one that led to your injury and it’s important not to overstress the damaged ligament(s). Again, start with 1 set of 20 movements each way, progressing to 2, then 3 sets.
OUTwards Windscreen Wiper Movement, 'Eversion' INwards Windscreen Wiper Movement, 'Inversion'
At the end of each session, remember to stretch but don’t overdo it at this stage as you could aggravate the damaged ligament(s). Just sit on the floor and bring your toes towards your shin (the "dorsiflexion" move), hold for 20 seconds 3 times, to give yourself a nice calf stretch.
If, and only if, your ankle is pain free and feeling stable, and your general ankle mobility has improved, move onto the next Netball Ankle Rehabilitation Stage 2 blog.
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