Protecting Your Game: Ankle Injury Prevention for Volleyball and Field Hockey Athletes

As athletes push their limits on the court and field, ankle injuries remain one of the most common setbacks that can sideline players for weeks or even months. In sports like volleyball and field hockey, where quick directional changes, jumping, and sudden stops are fundamental to the game, your ankles bear tremendous stress with every play.

At O'Hara Fitness, we've worked with countless volleyball and field hockey athletes over our 13 years of operation, and we've seen firsthand how proper preparation can be the difference between a successful season and time spent on the bench recovering from injury.

The Reality of Ankle Injuries in Volleyball and Field Hockey

Ankle injuries account for approximately 15-20% of all volleyball injuries and 10-15% of field hockey injuries. The most common mechanisms include:

• Volleyball: Landing awkwardly after a spike or block, stepping on another player's foot, or rolling the ankle during quick lateral movements

• Field Hockey: Sudden direction changes while dribbling, uneven field surfaces, and contact with other players or equipment

  
  

The consequences extend beyond the immediate pain. A single ankle injury increases your risk of future injuries by 70%, creating a cycle that can plague athletes throughout their careers.

Building Your Foundation: Essential Ankle Strengthening Exercises

1. Calf Raises (3 sets of 15-20 reps)

Stand with your feet hip-width apart. Rise up onto your toes, hold for 2 seconds, then slowly lower. Progress to single-leg calf raises as you get stronger.

2. Ankle Alphabet (2-3 sets per foot)

Sit with your leg extended. Use your big toe to "write" the alphabet in the air, moving only from your ankle. This targets all planes of motion.

3. Resistance Band Exercises (2-3 sets of 12-15 reps each direction)

• Plantar flexion: Point your toes away from you against resistance

• Dorsiflexion: Pull your toes toward your shin

• Inversion/Eversion: Turn your foot inward and outward

4. Single-Leg Balance Challenges (3 sets of 30-60 seconds)

Stand on one foot with eyes closed, on an unstable surface, or while performing upper body movements. This builds proprioception – your body's awareness of position in space.

Mobility Work: Keeping Your Ankles Game-Ready

Dynamic Warm-Up Stretches (Pre-Practice/Game)

Ankle Circles: 10 circles each direction, each foot

Calf Walk-Outs: Step forward into a lunge, hold for 2 seconds, repeat for 10 steps

High Knees with Ankle Flexion: 20 steps, focusing on pulling toes up toward shins

Static Stretches (Post-Practice/Game)

Standing Calf Stretch: 30 seconds each leg. Step one foot back, keep heel down, lean forward to stretch the calf muscle.

Seated Towel Stretch: 30 seconds each foot. Sit with legs extended, loop a towel around your foot and gently pull toes toward you.

Wall Ankle Stretch: 30 seconds each foot. Place your toe against a wall, lean forward to stretch the front of your ankle and shin.

Sport-Specific Considerations

For Volleyball Players:

• Practice proper landing mechanics with bent knees and controlled descent

• Focus on plyometric exercises that mimic jumping and landing patterns

• Work on lateral movement drills to prepare for quick defensive plays

For Field Hockey Players:

• Emphasize multidirectional agility training

• Practice cutting movements while maintaining ankle stability

• Include exercises that simulate the forward-leaning posture required for stick handling

  
  

The Power of Progressive Training

At O'Hara Fitness, we believe in building strength and stability progressively. Start with basic exercises and gradually increase difficulty as your ankle strength and proprioception improve. This approach has helped our athletes achieve state championships and top 50 USA rankings while staying injury-free.

Our assessment process includes body weight movements, balance tests, and muscle stability evaluations specifically designed to identify potential ankle weakness before it becomes a problem.

When to Seek Professional Help

While these exercises are excellent for prevention, remember that every athlete is different. If you're experiencing:

• Recurring ankle pain or stiffness

• A history of ankle injuries

• Balance issues or feeling "wobbly" during sports movements

It's time to work with a qualified trainer who can assess your individual needs and create a targeted prevention program.

Your Next Steps

Ankle injury prevention isn't just about doing a few stretches before practice – it's about building a foundation of strength, mobility, and proprioception that supports your athletic performance year-round.

At O'Hara Fitness, we specialize in sport-specific training that addresses the unique demands of volleyball and field hockey. Our private gym setting allows us to focus entirely on your individual needs, whether you're working on injury prevention, returning from an injury, or looking to take your performance to the next level.

Don't wait for an injury to sideline your season. Take control of your ankle health today and keep doing what you love – playing at your highest level.

Ready to bulletproof your ankles for the season ahead? Contact O'Hara Fitness to schedule your movement assessment and create a personalized injury prevention program. Visit us at www.oharafitness.net or reach out directly to get started.