As the indoor sports season begins, the risk of ankle injuries such as sprains and strains also increases. Sports such as handball, floorball and basketball involve quick turns, jumps and lateral movements – movements that often put a lot of strain on the ankles.
By combining injury prevention training and stabilizing ankle supports, you can reduce the risk of injury and stay injury-free throughout the season.
Why do ankle injuries occur?
Ankle injuries are common in sports involving:
- Quick changes of direction
- Repeated jumps and landings
- Body contact and collisions
A wrong landing or sudden twisting can lead to an ankle sprain. The risk is not only present in handball and floorball, but also in football, padel, tennis, running and even in everyday situations.
How to deal with an acute ankle injury
In the event of a sprain or dislocation, it is important to act immediately:
- Stop the activity to avoid further damage.
- Apply pressure bandages to reduce swelling.
- Place the foot in the elevated position.
- Seek medical attention to rule out fracture.
Once the acute pain has subsided, it is important to put weight on the foot early. Circulation training and light weight bearing accelerate healing. A stabilizing ankle brace can provide support during this phase.
Prevent ankle injuries with proper training and support
Recurrent injuries can create chronic ankle instability, which impairs performance and increases the risk of new sprains. Therefore, it is important to work on injury prevention:
- Use ankle support – provides stability and lateral support.
- Train balance and strength – balance exercises on a balance cushion, for example, strengthen the muscles around the ankle.
- Rehabilitate correctly – a structured plan speeds up recovery and reduces the risk of relapse.
The reconstruction phase – strengthening the foot after injury
Once the swelling and pain have decreased, the next step is to restore the foot's:
- Mobility
- Balance and control (proprioception)
- Foot and lower leg strength
By training these functions, the risk of future ankle sprains is reduced.
Gradual return to sports
When returning to handball, floorball or other sports, it is important to increase the load gradually. The focus should be on sport-specific exercises such as:
- Lateral movements
- Jumps and landings
- Quick changes of direction
A stabilizing ankle support can provide security and reduce the risk of the injury recurring.
Avoid future ankle injuries
To stay injury-free in the long term, it is important to use a stabilizing ankle brace during training and matches and to continue with balance and strength training even after healing. Gradually increasing the intensity of your training is also important. With the right training, technique and support, you can prevent ankle injuries and perform at your best all season long.
At Rehaboteket you will find a wide range of ankle protection and ankle supports that provide both stability and comfort for athletes at all levels.
