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Ankle Health: Your Essential Guide for Peak Performance in Pickleball
Learn to prevent, treat, and thrive on the court in our comprehensive guide.
The Dink Docs
August 11, 2023
In the world of sports, every step counts, and no one knows this better than pickleball athletes. The exhilarating game of pickleball demands quick movements, precise footwork, and split-second decisions. However, with these dynamic actions comes the risk of injuries, and among them, ankle sprains stand as a common adversary. For those who passionately chase the thrill of the pickleball court, understanding the nuances of ankle sprains isn't just a matter of health—it's a game-changer.
Welcome to a comprehensive exploration of ankle sprains tailored exclusively for pickleball athletes. In this guide, we delve deep into the realm of ankle injuries, equipped with insights to help you distinguish between various sprain types, mitigate risks, and ensure that your journey through the pickleball court remains unhindered by avoidable setbacks.
So, pickleball athletes, whether you're a seasoned player or just stepping onto the court, fasten your seatbelts as we embark on a voyage that blends sportsmanship and science, aiming to keep you agile, strong, and in the game for the long run.
The frustration of not knowing the severity of your ankle injury can be overwhelming. Imagine having the knowledge to distinguish between high and low ankle sprains based on how the pain presents itself. High ankle injuries might involve discomfort higher up the leg, while low ankle sprains tend to center around the outer aspect. Armed with this information, you can better communicate your symptoms to medical professionals and receive the right treatment promptly.
Common Mechanisms of Injury:
For the purpose of this article, let’s keep things relatively simple. There are two main ways you can experience an ankle injury on the court: Ankle-Foot Rolls OUT vs. Ankle-Foot Rolls IN
Inversion Ankle Sprain: Your Foot Rolls Out: Usually associated with a sprain of ligaments on the outside of the ankle. There are multiple ligaments on the outside of the ankle and in many cases, multiple ligaments are involved, which means the more ligaments that are involved, the more unstable your ankle/foot can be.
Fun Fact: Inversion ankle sprain account for 70-80% of all ankle injuries!
Eversion Ankle Sprain - Your Foot Rolls In Usually associated with a sprain to the ligament on the inside of the ankle (deltoid ligaments). These types of injuries are not seen as often, partly because these ligaments are a bit stronger. However, if you do experience these, these are considered more serious because they are usually accompanied by potential fractures or injuries to the cartilage on the ankle.
It's important to note that these types of injuries don't just affect ligaments; they can also lead to injuries involving nerves, tendons, and even fractures.
The complexity of such injuries underscores the need for a thorough evaluation by a qualified Sports Medicine Physician, Orthopedist, or Doctor of Physical Therapy. Their expertise ensures that all aspects of the injury are properly addressed, setting you on the path to effective recovery. If you find yourself facing such an injury, don't hesitate to reach out for professional guidance.
Feel free to reach out to us via email or connect with us on Instagram or in our Facebook group. We would be more than happy to provide recommendations for professionals in your area who can assist you effectively!
Understanding the nuances of ankle injuries can significantly impact your performance on the pickleball court. By implementing practical strategies and techniques, you can not only enhance your gameplay but also reduce the risk of ankle sprains. Let's explore some key performance hacks tailored to pickleball athletes:
Warm-Up and Change of Direction Technique:
Before stepping onto the court, invest time in a comprehensive warm-up routine. Engage in dynamic stretching exercises that target your lower body, including your ankles. Focus on movements that mimic the motions of pickleball, such as lateral shuffles and quick direction changes. By priming your muscles and joints, you prepare your body for the demands of the game and minimize the chances of sudden ankle injuries.
Here is a quick, low-level exercise to prime your legs and ankles for change of direction tasks!
Here is a lateral change of direction drill that focuses on force acceptance and force production in side-to-side movements.
Additionally, pay close attention to your technique during matches. Maintain proper posture, balance, and footwork to prevent unnecessary strain on your ankles. Being mindful of your movements can go a long way in protecting your ankle health throughout the game.
Strengthening and Conditioning:
Incorporating ankle-strengthening exercises into your training regimen can significantly bolster your ankle stability. Simple exercises like calf raise and resistance band exercises can target the muscles that support your ankles. By building strength in these areas, you create a solid foundation that can withstand the challenges of pickleball.
Regular strength training sessions not only enhance your performance but also contribute to injury prevention. Strengthening your ankles not only reduces the risk of sprains but also aids in quicker recovery if minor injuries do occur.
We actually developed the most comprehensive pickleball health and performance program tailored exclusively for the pickleball community! Yes, you read that right. Our program is packed with a treasure trove of resources that can truly elevate your game and well-being. Here's a sneak peek into what awaits you – but don't worry, we'll provide all the juicy details at the end of this blog. Make sure you don't miss out on this opportunity – be sure to check it out!
Here are some of the main program benefits!
Tailored workouts that aim to enhance your performance on the court.
Injury recovery protocols don’t just heal but also fortify, ensuring future resilience.
Optimization strategies to improve speed, agility, strength, and power
Pickle-Ball Health Maps to help you determine which program you should do next to help cure aches and pains, or if you should seek in-person help.
ACCESS to expert guidance from Doctors of Physical Therapy 24/7 from the comfort of your home!
Don't Miss Out on The Healthy Pickler PROGRAM!
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