Soccer has a long history of stars that have ended their career due to an injury. Famous examples include Van Basten and Micheal Owen. There are however many more soccer youth players that never have a chance to shine due to their injury. Of all soccer injuries, ankle injuries are found to be the most frequent. Especially ankle sprains are common. Find out more.
Some Facts About Ankle Injuries
- Of all lower limb soccer injuries, ankle injury is the most frequent
- only 20% is due to overuse, 80% is trauma
- Of all ankle injuries, the ankle sprain is the most common with about 67%
- The injury tends to be more severe if the affected foot is planted and weight-bearing at the time of impact
- Although high cleats are great for turns, they are suspected to be involved with ankle injuries
- Although men’s and women’s ankle injuries are similar, men’s ankle injuries are more so due to contact
- An average ankle sprain cost the average soccer player about 7 sessions
What Is An Ankle Sprain?
An ankle sprain is an injury to one or more ligaments that binds the ligaments of the ankle joint. Although the ligaments are both on the inside and outside of the ankle, soccer injuries tend to be on the outside of the ankle. To be more specific the anterior tibiofibular ligament (ATFL) seems to be the weakest link. See the pictures below.
Youth Soccer And Ankle Injury
Even among youngsters, ankle injuries frequently occur and can severely limit your progress. One survey reviewed more than 4000 youth soccer players and found that of ankle ligament strains, more than 80% involved the AFTL.
ATFL Injury
ATFL injury is the most frequent ankle injury. This occurs when you step on the outside of your foot, or when something (or someone) force you on the outside of your foot. Some examples of when ankle injuries occur.
How To strengthen The ATFL
Since the ATFL seems to be the weakest, let’s have a look at how to strengthen this ligament. As can be seen in the picture below
Who Is More Likely To Have An Ankle Injury?
Several studies show that apart from a history of ankle injuries, athletes that performed stretchings were less likely to have an ankle injury. Furthermore, some studies show that an increased foot width can increase susceptibility to an ankle injury. Other attributes that increase susceptibility are;
- increased ankle eversion to inversion strength. Inversion of the ankle can tear the ATFL, increased eversion strength compared to inversion strength can push the ankle into an inverted position.
- plantarflexion strength and ratio between dorsiflexion and plantarflexion strength. Many voices have argued that lack of dorsiflexion strength can results in ankle injury after shooting a volley. “Ankles with greater plantar flexion strength and a smaller dorsiflexion-to-plantar flexion ratio also had a higher incidence of inversion ankle sprains.”
How Can We Avoid Ankle Injury?
Although many studies show different results, getting the strength ratio’s in balance would be a good idea. For many athletes, this would include exercises to increase inversion and dorsiflexion. To cover all bases, it’s best to include a progressive and complete ankle exercise program. This would include some of the exercises below. From here
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