Ankles and netball

Approximately 30% of netball injuries in New Zealand are ankle sprains. Balance (or proprioception) is important for netball and for preventing ankle injuries. When you have an ankle injury, your proprioception is reduced. You're also four times more likely to sprain your ankle if you've had one or more previous sprains. If it is that you experience persistent ankle problems make sure you seek professional advice.

Prevention

To help prevent injury incorporate the exercises and guide below into your warm-up and training.

Here's a simple ankle proprioception test:

• Balance on one leg with arms crossed across waist
• Bend opposite leg behind to 90º

See how long and how well you can hold this position.

Excellent (goal)

• Can balance on one leg for one minute
• Body does not sway
• Correction of balance in ankle only
• Arms remain crossed across waist
• Can then balance 15 seconds with eyes shut without losing balance

Normal (goal)

• Can balance on one leg for one minute
• Manages at least 45 seconds using ankle only as correction
• Arms remain crossed across waist

Below average

• Can balance on one leg for one minute
• Occasionally has to correct balance using hips or trunk otherwise ankle only
• May undo arms to maintain balance

Injury problem

• Can balance on one leg for one minute but has to use leg for support occasionally
• Has to correct using hips/trunk
• Arms move from waist and flap in the air
• Opposite leg must stabilise at times

Major problem

• Cannot balance on one leg for more than short periods of time
• Uses hips and trunk
• Arms undo and flap wildly in the air

Note: You should aim to be in the normal to excellent range.

Ankle preventative and rehabilitation exercises

You can improve or restore your balance with specific exercises. Try these exercises below:

• Balance on one leg and try to maintain control. Your trunk should remain still. Hold for as long as possible for up to 60 seconds. Do four to five each side.
• Balance on one leg with your eyes closed and try and maintain control. Balance for as long as possible. Do four to five each side.
• In pairs, each balance on one leg and throw and catch 10 passes. Change legs. Build up to 30 passes.
• Jump off two legs in the air and land on one leg. Balance on landing to count of five, repeat on other leg. Do two to five on each leg. Make sure landing technique is good. Don't jump too high initially.
• Standing on one leg, prop out to side, land on one leg, balance and hold for five seconds (ensure exercises are performed on both legs).

All of these exercises can also be performed on a balance mat for safety if necessary.

To access original website content follow this link: http://www.mynetball.co.nz/netball-smart/fitness-injury-prevention/2103-preventing-ankle-injuries.html