Good strategies to avoid ankle pain in football

The ankle is a joint that is particularly exposed in football.
According to studies, nearly 20 to 30% of injuries related to this sport involve this joint.

Whether it's sprains, fractures, tendonitis or other injuries, the ankle is particularly vulnerable.

You understand that you will need to pay attention to this joint if you want to minimize the risk of injury and prevent pain.

How to prevent ankle sprains in football?

Ankle sprains are the most common injury among footballers.

And yet, it is the “easiest” injury to prevent.

By this I mean that while it is unfortunately not possible to prevent a traumatic injury, it is possible to act on temporary or chronic pain.

We can also take action to optimize our body to accelerate healing.

Sometimes sprains occur from twisting or wrong movements, impacts, in addition to uneven terrain and wearing crampons.

Targeted muscle strengthening is a first step in preventing pain.

The peroneal muscles, tibialis anterior , and calf muscles need to be strengthened to support the ankle joint.

The foot is the first area of ​​contact with the ground. It must be strengthened so that it acts as a bulwark.

To do this, you will need to approach little-known exercises and methods.

I'll come back to this later.

But muscle strengthening is not enough.

Strategies to Avoid Ankle Injuries in Soccer

Proprioception exercises, such as isostatic single-leg balances, are particularly effective in improving ankle stability.

These exercises strengthen the reflex mechanisms that protect the joint in the event of imbalance or unexpected movement.

They also work the muscles in depth and provide new and beneficial stimulation for ankle stability.

Finally, joint mobility allows the brain to properly maintain its body mapping.

Muscle and tendon recruitment in the event of an unforeseen situation is thus improved thanks to a more efficient and competent nervous system.

Physical preparation is therefore more complex than simple muscle strengthening exercises in the gym.

It is necessary to provide varied stimulations in order to strengthen the entire kinetic chain of the lower limbs.

How to warm up properly to prevent ankle pain and injuries.

Warming up is an essential step to minimize the risk of ankle injuries.

It helps prepare the joint for the intensity of football-specific movements, such as quick changes of direction and jumping.

An effective warm-up activates blood circulation and improves the flexibility of tendons and ligaments.

It increases muscle temperature, reducing the risk of sprains and micro-tears.

For optimal protection, it is advisable to include joint mobility exercises.

Controlled ankle rotations, as well as dynamic movements such as tiptoeing.

These exercises strengthen the ankle and improve proprioception, reducing the risk of injury during play.

To ensure your joint health is at its best so you have a body ready for anything, you can join my training space.

You will benefit from my expertise for each joint in your body in order to strengthen them and treat their problems.

The 3 best mobility exercises to heal and strengthen your ankles!

V step

Starting position standing with feet together.

You will spread your feet from the ball of the foot and toes, rest your feet once in a duck shape, then spread from the heel until your big toes meet.

The seiza

A traditional Japanese sitting position, seiza is a premium exercise for maintaining good ankle mobility.

Simply get on your knees with your ankles extended under your buttocks. Simple, effective!

Knee drop from seiza

A slightly more advanced exercise where you go, from seiza, send your knees forward to the floor if you can.

If you can't, of course, stop first!

Returns to seiza to perform a repetition.

Ankle joint conflicts: what to do?

Ankle joint impingement occurs when the bones in the joint rub together , often due to repetitive movements or repeated forceful strikes.

These conflicts can be internal (between the tibia and the talus) or external (between the fibula and the talus).

They manifest as chronic pain, especially during extension or flexion movements of the foot.

Prevention will be very important to avoid the formation of bone calluses responsible for friction.

Daily mobility sessions and exercises that cause a lot of blood flow to the foot will be the first line of defense.

Returning to football after a serious ankle injury: the 3 key steps

After a serious ankle injury, a rigorous rehabilitation program is required.

Joint mobility

This program should include joint mobility exercises to restore pain-free range of motion.

This will also allow a higher level of awareness on the injured area and sufficient blood flow to provide all the necessary micronutrients.

Practice must be daily! It's essential!

You must be patient and not rush back to the field.

Resuming too early exposes you to significant risks of serious relapses!

Impeccable healthy eating

Here, we advocate a diet based on raw products. This point is even more important during convalescence.

Your diet should be balanced and rich in micronutrients.

During an injury, I recommend an animal-based diet, or even 100% carnivore .

Take the necessary time

Don't rush back to the stadium, even if you want to.

Take the time and effort to fix your joint.

You must be disciplined and unyielding in your goal: to heal your ankle.

Nourish your body with positive thoughts, visualize your return in great shape, meditate, and be grateful for this free time to devote to something else.

Don't hesitate to browse my blog if you want to self-rehabilitate to take care of yourself and reach your full potential.

I hope I've enlightened you, my Footballer!

Nomad Slim
Founder of MOUVERS