Roughly 20% of volleyball players will suffer an injury at some point in their career, with ankle sprains making up roughly 50% of all injuries experienced in volleyball athletes across all skill levels. Luckily, ankle sprains can be prevented with education and coaching on proper skill techniques/mechanics, as well as specific conditioning exercises such as balance and proprioceptive exercises. The therapists at Sheddon Physiotherapy and Sports Clinic have worked with numerous volleyball players from young athletes just learning the sport to higher-level rep players from clubs in Oakville/Mississauga such as Pakmen Volleyball. The team at SPSC can help identify athletes at risk for injury as well as quickly and efficiently rehabilitate athletes who have suffered an injury.
Most ankle sprains (89%) occur around the net from landing after a block or an attack. They generally result from stepping on the foot of an opponent or a teammate. The greatest risk factor for an ankle sprain is a previous history of ankle injuries, especially if it occurred in the past 6-12 months and was not rehabilitated properly.
- One of the most effective prevention strategies is education and training regarding proper take off and landing technique during blocking and attacks. More specifically, players should be taught to jump straight up to hit the ball, instead of forward, so that they will not land on the centre line under the net. In addition, players need to practice take off and landing during 2 man blocks.
- Proprioceptive training to improve stability and balance. Proprioceptive exercises should be included in every warm up, and should only take 5 minutes to complete. They will generally involve the use of balance boards, bosu, trampolines, and ladders. For example: a. player standing on one leg and tosses a ball to another player or against wall 10/leg x 5 sets. B. Single leg stance on the balance board/bosu for 30 sec x 2 sets. C. Mini squats on balance board 10x 2 sets. D. Ladder drills to work on agility and coordination.
- Proper rehabilitation post ankle injury in order to prevent reoccurrence.
- The use of support (brace or tape) to protect the ankle. Research has shown that bracing/taping decreases the incidence of ankle sprains in previously sprained ankles, but not in previously uninjured ankles. The greatest risk of reinjury is during the first year post ankle sprain, due to weakness in the ligament and proprioceptive ability, as such athletes should brace/tape for the first year post injury.
Sheddon Physiotherapy and Sports Clinic has been treating athletes of all ages and skill levels for over 10 years in the Oakville and Mississauga area. If you’re currently injured, book an appointment with one of our physiotherapists, chiropractors, athletic therapists or massage therapists in order to help get you back on the court healthy and pain-free. If you’re not currently injured, the therapists at Sheddon can get you started on an injury prevention and strengthening program by working on your specific weaknesses and imbalances to help prevent any future injuries. If you’re looking for a sports medicine clinic in the Oakville and Mississauga area that has great therapists AND will get you results quickly, then contact Sheddon Physiotherapy and Sports Clinic at 905-849-4576.