🏈 Preventing Ankle Injuries in Football Players: A Physical Therapy Perspective

Football is a high-impact sport that demands explosive power, quick direction changes, and frequent contact — all of which put players at risk for injuries, especially to the ankle. Ankle sprains and strains are among the most common injuries in football, and without proper care and prevention, they can sideline even the most skilled athletes.

At Sara Mikulsky Wellness Physical Therapy, we work closely with football players of all levels to keep them strong, agile, and injury-free. Here’s what you need to know about preventing ankle injuries on the field — before they take you off it.

🔍 Why Are Ankle Injuries So Common in Football?

The ankle is a complex joint that bears the weight of the body while allowing for motion in multiple directions. Football players put it to the test with every sprint, pivot, tackle, and jump. The most common ankle injuries in football include:

• Lateral ankle sprains (rolled ankle)

• High ankle sprains (syndesmotic injuries)

• Fractures

• Tendonitis or overuse injuries

Risk increases on uneven playing surfaces, during contact, or from poor biomechanics.

🛡️ 6 Key Strategies to Prevent Ankle Injuries in Football

1. Strengthen the Lower Leg and Foot Muscles

   
   

   Weakness in the muscles around the ankle can lead to instability. Targeted strength training for the calves, peroneals, tibialis anterior, and intrinsic foot muscles enhances control and resilience.

   
   

   Try this: Resistance band ankle dorsiflexion, calf raises, and towel scrunches for foot strength.

2. Improve Balance and Proprioception

   
   

   Proprioception — your body’s awareness of joint position — is crucial for avoiding awkward landings or missteps. Balance training helps retrain the neuromuscular system and reduces injury risk.

   
   

   Try this: Single-leg balance on an unstable surface like a BOSU ball or foam pad.

3. Ankle Mobility and Flexibility

   
   

   Tightness in the ankle joint or calf muscles can impair mechanics and increase strain. Maintaining flexibility in the Achilles tendon and ankle joint improves range of motion and reduces compensatory movements.

   
   

   Try this: Dynamic calf and Achilles stretches pre-practice, static stretching post-play.

4. Functional Warm-Ups and Movement Drills

   
   

   Skipping a warm-up is a fast track to injury. A well-structured dynamic warm-up that mimics football movements helps prepare the ankle joint for action.

   
   

   Include: High knees, carioca drills, lateral shuffles, and agility ladder drills.

5. Proper Footwear and Field Conditions

   
   

   Cleats that match the playing surface (grass, turf, etc.) and are well-fitted help reduce the risk of slips and awkward pivots. Always inspect field conditions before games and practices.

6. Taping or Bracing (When Needed)

   For players with a history of ankle injuries, taping or using an ankle brace can provide additional external support — but it should not replace strength and stability training.

🧠 Don’t Ignore the Small Signs

Many ankle injuries begin as minor tweaks or feelings of instability. Playing through pain or not allowing time to fully heal increases the risk of chronic instability or more severe injury. A sports physical therapist can help determine when it’s safe to return to play.

🏃‍♂️ We Can Help You Stay Game-Ready

At Sara Mikulsky Wellness Physical Therapy we specialize in injury prevention, rehab, and performance optimization for football players. Whether you’re recovering from a sprain or want to reduce your risk for future injuries, our team can create a personalized plan to keep your ankles strong and stable all season long.

Schedule a performance screen or injury prevention consult today. Your ankles will thank you on game day.