If you’re an athlete, you’ve probably had your fair share of aches and pains. No matter the sport, most people are familiar with ankle injuries due to firsthand experience, a teammate’s stumble or close calls. Why are these sports injuries so common? Learn more about why ankles are so vulnerable and how to avoid painful slip-ups during your training.

What Are Ankle Sports Injuries?

Any injury to the ankle sustained during an athletic activity qualifies as a sports injury. The term encompasses a wide range of wounds from serious sprains, fractures and tendonitis to bruising and other less serious impacts.

You might twist your ankle playing football or sustain a stress fracture while running a long-distance race. Whatever the cause, these injuries can seriously interrupt your training. Here are more detailed descriptions of the main types of ankle sports injuries:

• Sprains: Ligaments are a type of tissue that connects bone to bone. A sprain occurs when the ligaments around the ankle are stretched too far or torn. There are several severities of ankle sprains, including first, second and third degree injuries. Symptoms include swelling, bruising and instability.
• Fractures: A fracture is when any of the bones around the ankle break. These injuries occur suddenly due to force, like a hard hit or fall. Some fractures around the ankle joint require casting.
• Stress fractures: While fractures are a traumatic injury, stress fractures are typically due to overuse. They start as small cracks in the bone that can expand and worsen if you don’t rest properly or continue the activity that caused the problem. 
• Tendonitis: Tendonitis is the inflammation of any tendon, often caused by overexertion or a sudden injury. It can affect the tendons in the foot or ankle, causing pain and stiffness around the heel, calf, ankle, top of the foot or front of the foot.

Why Are Ankle Injuries So Common?

Ankle injuries are among the most common obstacles for all sorts of athletes. That’s because many sports demand quick or intense movements, which often hinge on the foot and ankle. Without the proper stretching or strengthening — or just bad luck — the ankle can easily twist the wrong way, leading to various injuries.

For example, basketball players often rapidly change direction on the court, sometimes while running at full speed. These hard surfaces are unforgiving — a small slip or misstep can force the ankle into an uncomfortable position. Similarly, a football player who jumps to catch a pass to the endzone may land awkwardly on the side of their foot or find themselves at the bottom of a dogpile — with a linebacker’s full weight on their ankle.

Another reason ankle injuries are so common is that sustaining one such injury increases your risk of another in the future. If you return to activities too early, you’re more likely to reinjure or aggravate the problem. A sprained or fractured ankle could take months or even years to fully heal and still, your range of motion could be more limited than before. 

How to Prevent Ankle Injuries While Playing Sports

While ankle injuries may be common, it’s safe to assume most athletes would prefer to avoid them altogether. There are several ways to prevent ankle injuries before, during and after athletic events:

• Warm up properly: Warming up your muscles and joints before a game, practice or other training session can minimize the risk of injury. Tightness is a common cause of accidents. Quickly rushing into intense physical activity while stiff can lead to awkward steps or ankle sprains.
• Cross-train: As an athlete, you know certain muscles and techniques help you excel at your chosen sport. However, focusing too much on one muscle group and neglecting the rest can lead to imbalances or even injuries. Cross-training ensures you build a strong foundation. For example, marathoners can strengthen muscles they might not directly workout while running but protect their knees and ankles from excess strain.
• Wear the right gear: Fortunately, today’s sports technology can help protect the ankles and other vulnerable parts of the body. The right shoes can make a world of difference when it comes to supporting your ankles. Avoid one-size-fits-all promises — your health is worth the extra investment for quality gear that fits your body and needs.
• Listen to your body: You know your body best. When you feel an unusual or uncomfortable sensation in your ankle during an event, whether it’s sudden or gradual, trust your instincts. It could be a minor twinge from a funny misstep that goes away within a few hours or the start of a larger, more serious injury. Take the time to rest properly and reevaluate your condition as necessary.

Recovering From an Ankle Injury

Unfortunately, not all injuries are preventable — overuse is common and accidents happen to even the most careful athletes. If you’ve found yourself suffering from an ankle injury, listen to your doctor, athletic trainer, physical therapist or other professional involved in your recovery. Depending on your sport and injury, they’ll provide you with specific, hands-on treatment and training programs to ensure you return to the game as soon as possible.

While specific injuries and treatments vary, recovery for ankle sports injuries generally involves the following steps:

• Rest: While it might be frustrating, the best way to recover from an ankle injury is to rest. Immediately after the injury, rest might include elevating the foot and applying ice and compression. You might be advised to stay off the affected foot entirely for several hours or the next few days. Depending on the severity, the “rest” phase of recovery could last anywhere between two weeks or several months.
• Restoring range-of-motion: One of the most important parts of recovery is ensuring the injury heals correctly. Ankle injuries are notoriously disruptive — without proper care, they can cause long-term stiffness and loss of flexibility that permanently affects your performance. Range-of-motion exercises ensure the foot, leg and ankle muscles heal as close to pre-injury level as possible.
• Returning to activity: After several weeks of rest, gentle stretching and basic use without pain, it might be time to return to athletics. Some athletes might cross-train during this time to stay fit without putting pressure on their ankles, such as cycling or swimming. Listen to the healthcare professional guiding your recovery to determine the best course of action.

Take Precautions Against Athletic Ankle Injuries

While ankle sports injuries among athletes are common, they don’t have to be inevitable or season-ending. With the right precautions and care, an ankle sprain can be a minor blip on your athletic record. Fit cross-training into your schedule, warm up before every game and take the time to listen to your body. Be patient when recovering and keep your mind on regaining fitness — you’ll be back in the game in no time.