The ankle
Get to know your ankles. On this page we explain what a sprain is, what it involves and therefore why prevention is important.
First of all, a general context...
Ankle sprains are common injuries affecting both the general population and athletes (Chen et al., 2019). In Switzerland, ankle injuries account for 4% of emergency room visits (SSAA, 2023).
Lateral ankle ligament injury is the most common musculoskeletal injury among individuals participating in sports or recreational activities (Delahunt et al., 2018). Despite the high prevalence and the severity of symptoms that limit lifestyle after the acute episode (Kerkhoffs et al., 2002), ankle sprains are often considered minor injuries that quickly resolve with limited treatment (Birrer et al., 1999)."
"the most common musculoskeletal injury among individuals participating in sports or recreational activities"
Consequences of an Ankle Sprain
Ankle sprains can have a significant impact on the quality of life of those affected. 40% of people who experience a lateral ankle sprain develop chronic instability (Miklovic et al., 2017).
Chronic instability can lead to a decrease in physical activity levels and quality of life, as well as an increased risk of post-traumatic ankle osteoarthritis, resulting in significant financial costs (Gribble, 2016). These costs include medical consultations, X-rays, and rehabilitation. In Switzerland, an ankle sprain results in an average of 2,957 CHF in insurance benefits. Additionally, 49% of cases involve sick leave, affecting the national economy and the healthcare system (SSAA, 2023).
"40% of people who have had a lateral ankle sprain develop chronic instability"
But then what can you do to try to prevent these injuries?
Regarding prevention, the two main approaches include external ankle supports and physical training (Verhagen & Bay, 2010). External supports include semi-rigid braces, high-top shoes, and taping. Physical training, on the other hand, involves strengthening, proprioceptive training, stretching, and other techniques (Verhagen & Bay, 2010).
The study by Wagemans et al. (2023) demonstrated that most current programs are too basic, which means some common deficiencies are not adequately addressed, and few exercises reflect injury mechanisms. Future interventions should incorporate more proprioceptive training, multiplanar single-limb exercises, and jump and landing drills.
Based on their study, we have designed a program that covers as many important aspects as possible to help prevent ankle ligament injuries.