Back in the Game: Essential Guidelines for Returning to Sport After an Ankle Injury
Have you recently sustained an ankle injury?
You have smashed your rehab. You have spent hours at the Physio, in the gym, you have hit each milestone and ready to return to sport.
Here are some guidelines to return to sport safely. We need to make sure you are...
Physically Ready:
Here are some physical milestones that we want our athletes to hit before returning to sport.
No swelling or pain.
Ankle Range of Motion: Knee to Wall Test (Weight Bearing Lunge Test) We want to see your injured side = to your uninjured side. We also want 10cm or greater.
Balance: Y Balance Test: The Y Balance Test or Star Excursion Test is a tool to assess balance and ankle proprioception. We want to see your injured side = to your uninjured side (within 90%).
Muscular Strength: Single Leg Calf Raise Test: We want to see your injured side = to your uninjured side. We also want more than 30 repetitions on both sides. Herbert-Losier et al (2017)
Power: Single Leg Hop Test: We want to see your injured side = to your uninjured side. We also want you to be able to hop the equivalent distance to your standing height. See https://www.instagram.com/p/C2otOhUvyUU/ for how this is performed.
Furthermore the Triple Hop Test and Crossover Hop Test is another tool to assess power and stability.
It is also ideal to return to training prior to returning to sport to ensure a smooth transition.
Mentally Ready:
Injuries can have not only a significant physical impact but also a mental, emotional, and social impact on our lives. Furthermore, returning from an injury can be a stressful experience. Studies have suggested that stress can lead to increased risk of injury and influence their recovery (Heidari et al., 2016, Leguizamo et al., 2021). Athletes who are not psychologically ready for return to play may be at an enhanced risk for re-injury and poor athletic performance (Brewer, 2017, Green et al., 2020). The mind is just as important as the body when returning from injury.
Gameday Checklist:
Ask yourself on gameday…
➡️ How is/ was my sleep?
➡️ How is/ was my diet and hydration?
➡️ How is/ was my warm up?
➡️ Do I need my ankle strapped?
For further information on how to tape your ankle watch this YouTube video: https://youtu.be/S-2A2IhD1rU
Postgame Checklist:
Ask yourself after your game…
➡️ How is/ was my cool down?
➡️ How is/ was my diet and hydration?
➡️ Do I need ice postgame?
➡️ Do I need my ankle strapped postgame for compression?
For further information on how to tape your ankle post game following an injury for enhanced recovery, watch this video: https://www.instagram.com/p/C524VgIBZCF/
Do you have any questions or concerns with your ankle? Are you about to return to sport following an ankle injury? We have Sport and Exercise Physiotherapists ready to help.
Call ☎️ 9873 2770
Book online: https://bookings.nookal.com/bookings/location/39XKS