How to reduce injuries and strengthen your ANKLES for Rugby, Handball, Volleyball?

Ankle pain is common in sports such as rugby, handball and volleyball.

These disciplines, although they differ in their rules and dynamics, share a common requirement: intense use of the ankles.

A misstep, an unexpected contact or a sudden movement can quickly turn into an injury that could keep you off the field for weeks or even months.

How do these three sports place particular demands on the ankles?

The case of Rugby

Imagine yourself running on uneven terrain.

An unexpected tackle throws you off balance, and your ankle twists under your own body weight.

This situation can easily lead to a severe sprain or even a fracture .

On uneven terrain, the ankle must withstand considerable forces during changes of direction and physical contact.

The risk of injury is exacerbated by the unevenness of the ground, the studs and the frequent tackling, which put enormous pressure on the ankle ligaments.

The case of Handball

Fast pace and rapid changes of direction are the norm.

A poorly controlled pivot or a poorly calculated jump landing can lead to a twisted ankle .

In this sport, the risk of sprains is high , especially if you do not take care to prepare your ankles to withstand such shocks.

The ankle is subjected to intense lateral forces due to numerous pivots and jumps.

Ligaments, often under maximum stress, can easily give way if physical preparation is not optimal.

The playing fields, often hard, put a strain on the joints.

The case of volleyball

The critical situation usually occurs when landing from a jump. A bad landing position can cause a sprain or, worse, a ligament rupture .

The ankle is particularly vulnerable when you fall from a blocking or attack jump, especially if your balance is off.

It must not only support your weight when jumping, but also absorb the impact of landing.

Here too , the hard surfaces and the frequency of jumping make the ankles particularly vulnerable to sprains and repeated micro-traumas.

Reduce the risk of ankle injuries to play longer

Daily Joint Mobility Practice

With my “NEVER HURT” and “REBOOT” training courses, I explain to you the importance of daily joint mobility.

As a former high-level professional athlete, I also had to deal with many injuries and chronic pain.

I've put that expertise into these courses, so don't hesitate to buy them if you want to seriously invest in your health and performance.

If you want to last in your sport, you will need to incorporate ankle mobility exercises not only into your training routine, but also on a daily basis.

A mobile ankle is less prone to injury and recovers more quickly in the event of trauma.

Mobility is therefore not only a means of prevention, but also an essential element of sports performance.

The Best Exercises to Strengthen and Protect Ankles for Long-Term Performance in Handball, Rugby, and Volleyball

One-legged balance

These exercises strengthen the stabilizing muscles of the ankle and all the deep muscles of the lower limbs.

It is an ideal practice to improve balance, necessary in sports such as rugby and handball.

To increase the difficulty, do them with your eyes closed.

Small jumps (jumping rope)

These micro jumps prepare the muscles for exercise and reduce the risk of injury by raising the temperature of the Achilles tendon.

They allow a body mapping of this quality zone by the brain.

This is essential for volleyball, where repeated jumping puts a lot of strain on this area.

Calf raises

This exercise strengthens the calf muscles and stabilizes the ankle, making it more resistant to sprains, especially in a sport like rugby where changes of direction are frequent.

Ankle injuries are not to be taken lightly.

They can have lasting consequences , especially if they are not treated properly.

A poorly healed sprain can lead to chronic instability, making every match more risky.

Incorporating strengthening and mobility exercises into your routine is therefore crucial to prolonging your athletic career and avoiding recurring injuries.

The Ido Portal Approach: Movement Training for Prevention and Sports Performance

Discovering the approach of Ido Portal, a famous practitioner of movement culture , means approaching a global and adaptive philosophy of movement .

Unlike traditional training methods that focus on a specific exercise or isolated muscle group, the Ido Portal method emphasizes your body's ability to adapt to a multitude of movements and unforeseen situations .

Adaptability to the chaotic nature of events is the cornerstone.

Ido Portal advocates the importance of joint mobility and training in varied conditions.

For example, perturbation exercises, where your body is intentionally thrown off balance, help prepare your body to respond effectively to unexpected events on the field.

This approach is perfect for athletes looking not only to improve their performance, but also to significantly reduce the risk of injury by learning to better control their body in varied and unpredictable environments.

It's time to take control of your body and stop leaving your performance or health to chance.

I'll let you imagine what this could change for you, on the field, in the gym, and even in your everyday life. If it speaks to you, it means you're ready to take the next step.

The philosophy and approach to holistic movement that I propose with MOUVERS

Alongside the Ido Portal method, the Mouvers philosophy offers a holistic approach to movement, emphasizing the connection between body, heart and mind .

Mouvers is not limited to physical exercises, but also encompasses practices of body awareness and autonomy in movement.

This is a particularly relevant approach for athletes seeking to understand and optimize the way they move in their discipline.

At Mouvers, we emphasize the importance of variety in movements to develop adaptability and maximize the nervous system .

If you're an athlete or simply someone who wants to improve their overall fitness while reducing the risk of injury, Mouvers training could be just what you need.

I even offer you a free routine to do daily .

These trainings teach you how to become more aware of your movements, how to develop greater mobility and how to strengthen the joints that are most used in your sport.

Don't underestimate the importance of these mobility and strengthening exercises:

They are the guarantee of safer and more sustainable sporting practice .

Nomad Slim
Founder of MOUVERS