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Writer's pictureLife Made Simple Physio

Ankle injury prevention for field hockey: Tips for players

Our last guest blog was a great feature from Dan Fox at Guildford Hockey Club. Thank you, Dan! This got me thinking about some of the risks that the physicality of the sport can bring.


Field hockey is an exciting and fast-paced sport, but the risk of ankle injuries can be high due to quick movements and sudden changes in direction. At Life Made Simple Physiotherapy, we believe that prevention is key to keeping you on the field and performing at your best. Here are some effective strategies to help you protect your ankles and reduce your risk of injury.


Understand the common risks


Field hockey players are often susceptible to ankle sprains and strains, particularly when making sharp turns or when colliding with other players. Recognizing these risks is the first step in preventing injuries.


Strengthen your ankles


One of the most effective ways to prevent ankle injuries is to strengthen the muscles that support the joint. Incorporate the following exercises into your training routine:


  • Calf raises: Stand on the edge of a step and rise onto your toes, then lower back down. This helps strengthen the calf muscles and improve stability.

  • Ankle circles: While sitting or standing, lift one foot off the ground and draw circles with your toes. This enhances mobility and strengthens the ankle.

  • Balance exercises: Use a balance board or stand on one leg for 30 seconds at a time. This builds proprioception and stability, reducing the likelihood of sprains.


Wearing proper footwear


Investing in the right footwear is crucial for injury prevention. Choose field hockey shoes that provide adequate support, grip, and cushioning. A well-fitted shoe can significantly reduce your risk of ankle injuries by allowing for better stability and movement control.


Warm up and cool down


As you might expect, never miss your warm-up! A proper warm-up increases blood flow to the muscles and prepares your body for the demands of the game. Include dynamic stretches and mobility exercises to get your ankles ready for action.


After your game or practice, take the time to cool down and stretch. This helps to maintain flexibility and reduce muscle tightness, which can contribute to injury.


Practice safe techniques


Be mindful of your playing techniques. Focus on maintaining proper body mechanics when running, stopping, and changing direction. Work with your coach to identify any habits that might increase your risk of injury.


Listen to your body


If you start to feel discomfort or pain in your ankles, don’t ignore it. Early intervention is crucial. Consult with a physiotherapist to assess any potential issues and create a tailored rehabilitation plan if needed.


Final thoughts


Injuries don’t have to be a part of your field hockey experience. By following these prevention tips, you can significantly reduce your risk of ankle injuries and stay focused on what you love—playing the game. At Life Made Simple Physiotherapy, we’re here to support you in your journey to becoming a stronger, healthier athlete. If you have any concerns about your ankle health or want personalized advice, don’t hesitate to reach out!


Contact us


We hope that you are looking forward to the last weeks of 2024, and of course beyond. Whatever your plans are, we hope you enjoy your time, and that you are continue in good, pain free health during these autumn months.

 

We look forward to hearing from you and please feel free to call us on 07309 272 555 or email Physio@Lifemadesimple.co.uk. Life Made Simple - expert physiotherapy in Guildford and Surrey.

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