The importance of a strong ankle | American Football

 

Photography: Micheal Oakes

The ankle joint - The area I spend so long taping each week. Why? Because (1.) This is the most common site of injury I see. (2.) People don’t do their rehabilitation following injury (despite my constant reminders). (3.) People don’t protect this joint in the first place.

Within American Football, the ankle is put under enormous strain by large loads placed through it in jumping, acceleration, driving, landing and cutting manoeuvres. Unlike a sport such as sprinting where the athlete runs in one straight line, the majority of AF players are required to change direction at speed. In addition, at grass roots level, we aren’t always so lucky to play on an even grass pitch. Instead, we visit grass pitches with plenty of pot holes, frozen ground or pitches which are water-logged. This presents a more challenging picture for the body, and the foot and ankle are its first contact. Therefore it is important that the ankle is able to adjust to its surroundings. In conditioning terms we call this proprioception. This is essentially training balance on different surfaces so the ankle is strong enough to correct its positioning if forced or placed into a position which could put it at risk of injury (such as turned inwards or outwards). Single leg exercises are therefore incredibly important. We may run on two legs, however we only have one foot in contact with the floor at any one time. Thus it is important to train using single leg exercises to crossover to this and also correct any asymmetries. These can be combined with change of direction drills. Of course it is vitally important that the individual can safely and properly move on both legs prior to single leg work. This reduces the risk of injury when training.

Unlike what you might think, rehabilitation and preventative exercises are actually the same. It is where you start your programme that is different. For the athlete recovering from injury their exercises will be very simple and these will slowly be progressed to something more challenging. However, as previously stated, this doesn’t mean all non-injured athletes can start performing single leg bounds. This is an advanced exercise and must be performed properly or risk injury.

Taping and bracing can help reduce the risk of injury, but the cost for the individual or team can be huge by the end of season. For many, I believe tape often acts as a placebo. Personally I would much rather have the confidence in my ankles by having strengthened them properly than rely on tape. Over the past season I have also used Kinesio Tape, in conjunction with other treatment, to bring down swelling and bruising at the ankle with positive results. I do support the use of athletic taping in the correct useage i.e. if it gives the returning player added confidence, however those players using it in place of rehabilitation I do not.

Of course there are some injuries which cannot be prevented such as contact injuries.

On a final note, I believe that it is the coaches and players responsibility to assume responsibility for preventing injury risk i.e. not forgetting the ankle joint! Players should also follow a comprehensive rehabilitation programme prior to returning to play to ensure they do not put themselves at risk of injury once again.

Interested in learning what ankle strengthening exercises to perform? Keep an eye out for further blog posts!

-E