NET RESULTS… PASS, SET AND CLIMB HIGHER !
ANKLES
SPRAINS, BRACES & PROPRIOCEPTIVE EXERCISES
Have you noticed that often when you pass or serve a volleyball, you aren’t actually watching your arms contact the ball ?
That is because you have developed PROPRIOCEPTION !
PROPRIOCEPTION = A SENSE OF YOURSELF
With many reps and practice, you are able to sense the position and orientation of your body without looking at it.
It is important in everyday movements, but especially in complex sporting movements.
Proprioception provides precision and co-ordination to movements
More examples:
Taking your hitting approach without looking at your feet.
Gymnasts have impressive levels of proprioceptive awareness-Eg. Landing a back flip onto a balance beam- Yikes!
INJURY
If you have poor proprioception, you may be putting yourself at risk of injury.
While blocking and hitting, it is VERY important to know where your feet are landing.
Ankle sprains can be caused by a lack of balance and proprioception.
If you are moving into a position that the body senses could sprain the ankle, an increase in proprioceptive sense can decrease the risk of injury by alerting the brain to the potential danger to quickly fix the problem.
THE SCIENCE BEHIND THE LOGIC..
Small signal receptors that carry the message of balance to your brain are located in your muscles, ligaments and joints.
If these structures are injured, balance and proprioception can be affected and diminished.
GOOD NEWS!!
Balance and Proprioception can be learned, challenged and improved.
Therefore, these types of exercises can help prevent ankle sprains.
Woohoo!!
POPULAR TOOLS TO USE TO HELP:
1. Bosu (semi-circular blue thing)
2. Wobble Boards (foam rollers cut in half work too!)
3. Foam Pad (you could substitute with a pillow at home)
GET CREATIVE !
1. Stand on one foot while catching and throwing a volleyball or even better-throw a heavier medicine ball.
2. Stand on one foot on a foam pad while passing and setting.
Do 3 sets of 20 tosses.
See photos below.
3. Do squats while on the bosu, wobble board or foam pad.
4. Do lunges forwards and sideways onto the bosu or foam pad.
Do 3 sets of 15 of both squats and lunges each direction.
5. Play sand/beach volleyball.
In female volleyball players, technical and proprioceptive training are effective methods of preventing ankle sprains.
TO BRACE OR NOT TO BRACE ?
There are mixed opinions on whether ankle braces are a good idea.
Braces help prevent excessive movement.
Most studies show that ankle braces help prevent injury.
There is agreement that braces should be worn while recovering from a sprain.
The concern that the ankle MIGHT become weakened by the brace, MIGHT occur if the brace was worn EVERY DAY, ALL DAY, FOR MONTHS AND MONTHS AND MONTHS.
Wearing an ankle brace for a few hours each week for high risk activity will not make your ankle weak.
THEORY
The majority of ankle sprains occur when the ankle inverts (ROLLS IN).
This occurs most often with play at the net where athletes make contact with other players’ feet when landing a jump.
The theory behind bracing is to reduce excessive ankle motion.
It is still possible to sprain an ankle while wearing a brace- but the risk is decreased.
Also, ankle sprains while wearing a brace usually result in a less severe sprain.
Whether you choose to brace or not- it is NOT recommended to wear a brace at all times.
Do your strength and conditioning without braces.
Wear your braces during practices and games where most of the injuries occur.
Following an injury, these guidelines may need to be adjusted.
Always follow the advice of a health care professional in these circumstances.
ANKLE BRACES
We do not endorse any particular type of brace and will only list types of options below:
1. SOCK MODEL
These braces are simple and effective supports that slide on just like a sock.
They are typically made of tough, durable, non-stretch fabric and have a lace-up design that keeps your foot secure while you play.
This is usually the most popular type of brace due to its simplicity and effectiveness.
The sock model is a good fit for an athlete recovering from an injury.
The downside- is the fabric is not as durable as a mechanical brace and so there will be more wear and tear over a LONG period of time.
2. MECHANICAL MODEL
These braces are a bit more complex and use more durable materials than the sock model.
These braces wrap around the ankle and secure to the base of the foot with a stirrup.
The mechanical model is good for injury prevention.
The downside- is the plastic parts are not as comfortable when pressed against the foot.
A strong foot and ankle-braced or not- will make you more stable from the ground up and improve your body mechanics.
Thanks for taking the time to read and learn!