In tennis, quick changes of direction (side step, cross step), dashing forward and backward, jumping, etc.
These movements require explosive force in an instant. These movements are related to agility and plyometrics.
In particular, the ankle (= ankle joint) is the largest joint closest to the ground,
That strength directly translates to performance. However, ankle sprains are common in sports,
It is also one of the joints at high risk of recurrence. A study by Yeung et al. reported that the recurrence rate of ankle sprains in sports is 73%.

Why do sprains tend to recur?

Why recurrence of sprains is common
・The stability of the ankle decreases due to the stretching and tearing of the ligaments.
Even if there is no pain, the ligament has not been repaired.
Even though the pain has subsided, muscle strength and balance have not returned.
・Returning to the game without fully recovering and injuring the same area again

Even if you think your sprain has "healed," it's often not fully recovered yet! That's why training your ankles to be strong is so important.

Training to strengthen your ankles

The further down you go, the higher your level will be! Try and see how far you can go!
*People with injuries or who are unstable or in pain when standing on one leg should not do this exercise.

⚫️ Level 1: Calf hops
Purpose: To develop ankle explosive power
Repetition: 10 seconds x 3 sets

method
1️ Stand with your feet shoulder-width apart
2️ Jump on your toes with your knees barely bent

*Tip: Always keep your heels off the ground!
*This movement will train your ankle spring!

⚫️ Level 2: Side hops
Purpose: Lateral spring and stability enhancement Repetitions: 10 seconds x 3 sets

method
1️Stand with both feet together
2️ Jump left and right in small increments (imagine stepping over a line)
* Tip: Minimize the time you spend on the ground!
*Increases the speed of side steps and direction changes!

⚫️ Level 3: Skater jumps
Purpose: Improve single-leg balance and lateral power Repetitions: 10 repetitions per side x 3 sets

method
1️ Stand on your right foot and lift your left foot slightly
2️ Kick off the ground with your right foot and jump to the left → Land on your left foot
3️ Repeat jumping to the other side

* Tip: Land quietly!
*Improved stability during sudden stops and starts!

summary

🔲 Ankle strength is directly linked to sports performance!
🔲 Even after a sprain has healed, it is easy for it to recur, so make sure to train properly!
🔲 Build ankle strength and stability by gradually increasing the intensity!

Take the challenge now and get stronger ankles!




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Author
Ryota Ishii, Physical Therapist at Ikejiri-Ohashi Sera Clinic

Supervision
Dr. Yasushi Sera, Ikejiri-Ohashi Sera Clinic

Ikejiri-Ohashi Sera Clinic https://sera-clinic.com/