Here at Proactive we are proud to be partnered with a number of sporting teams across the country. As part of our partnership with Harbourside Netball we will be providing bi-weekly advice and tips on how to manage some of the most common on-court injuries and when it may be worth seeking the advice of our Physiotherapy team.
This week we will be covering one of the most common injuries across all sporting arenas – ankle sprains. Ankle sprains make up approximately 40% of all injuries in netball so its worth knowing what to do if you’re unfortunate enough to sustain one.
Depending on the severity of your injury, your ankle may swell and bruising may follow. If you’re unable to bear weight or move your ankle, ensure you get a medical professional to assess it as soon as possible as you may require an X-ray. Otherwise, try to keep it elevated and apply ice for 20 minutes at a time over the first 24 hours.
After the first 24-48 hours, dependant on the swelling, try to gently start exercising your ankle by pulling your toes up towards yourself and pointing them down towards the ground. If this is easy try drawing circles with your toes and pain should be no higher than a 2/10.
Sleep and good nutrition are vital in getting you back on the court both quickly and safely. Ensuring you get between 8-10 hours sleep a night has been shown to optimise recovery. Vitamin C is also a vital component of tissue healing and therefore making sure you eat lots of fresh fruit and vegetables is a sure-fire way to help your recovery.
Once the pain and swelling has subsided, you will be ready for strengthening. At home you can progress yourself along to practicing going up onto your tip toes and standing on a single leg. Your Proactive Physio team will be able to help you progress this safely and ensure that full strength and integrity of the ankle is restored. You may also find strapping helpful initially to help give you a bit of extra support which our Physiotherapy team will be more than happy to provide.
If your ankle doesn’t begin to improve after the first 48 hours make sure you seek the advice of one of our Physios who will be able to advise you on the best plan of action moving forwards.
See you on the court!