High school football players are vulnerable to ankle sprains that might result in a loss of practice or participation in games for days days or weeks. Although young athletes typically heal faster than college or professional athletes, comparatively short high school football schedules might prompt a player to return to action before a sprain is healed. High school coaches and players need to be aware of the types of ankle sprains and their causes.
Types of Sprains
The most common type of ankle sprain occurs when the foot rolls to the outside, stretching the outer lateral ligament. A mild lateral sprain causes minor tearing of the ligament and, in many instances, the player can continue normal football activities the next day. Moderate sprains require rehab to heal ligament tears that are accompanied by swelling. Depending on the player, rehabilitation of moderate sprains might take anywhere from one to three weeks. Severe sprains consist of a total rupture of the ligament and gross instability in the ankle. Considering the amount of rehabilitation necessary, a severe sprain might be a season-ending injury for a high school football player.
Causes
The physiology of your ankles and the nature of football are in constant conflict. The ankle is meant to flex on the forward axis as you run, which allows you to push off with your toes. But playing football requires changes of direction that require you to push off sideways with one foot. Changing direction puts the greatest amount of stress on the outer lateral ligaments of your ankles. In most cases, a sprain occurs when the foot is not stable as you push sideways. Instability results from worn cleats, inadvertently stepping on another player or weak and unsupported ankles.
Studies
A study by a panel of sports physicians and published in the August 1999 issue of "The American Journal of Sports Medicine," concluded that the high levels of ankle and knee injuries suffered by high school football players necessitates the need for increased conditioning of ankles and knees. The study notes that because most of the injuries to these regions were due to ligament sprains, targeted stretching exercises could benefit the athlete.
Prevention
In addition to stretching exercises, athletes can reduce the chances of ankle sprains with braces or tape to limit lateral movement. Many players wear flexible braces, regardless of any propensity toward ankle problems. Modern taping methods add lateral support, but athletic tape stretches, reducing support after repeated changes of direction. The best prevention consists of stretching, strengthening the muscles in your feet and wearing suitable braces.
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