Game Time

ANKLE SPRAINS

An ankle sprain is an injury to one or more of the many ligaments that surround your ankle, and can range in severity from a mild pull to a complete rupture.

In general, ankles sprains are underrated injuries. You should obtain a professional consultation if there is any question about severity or treatment.

Although ankle sprains are typically unpredictable and difficult to prevent, there are measures you can take to lessen the likelihood of injury.

Failure to regain motion, strength, and agility after an ankle sprain is a common cause of recurrence and more severe problems of instability.

SKILLS

Keep in mind that quick starts and stops increase the potential for ankle sprains. Because footwork, balance, and timing all contribute to being in proper position and avoiding injuries, you may want to take a lesson from a tennis pro.

CONDITIONING

Warming up is essential. A brisk walk or light jog will loosen your muscles, and stretching your feet and legs will help with flexibility. It is also a good idea to hit some soft shots with your playing partner prior to a match. Once you have finished playing, allow your muscles to cool down slowly.

PLANTAR FASCIITIS

The plantar fascia is a thick band of tissue that runs from the heel to the ball of the foot and helps to hold up the arch. When torn or inflamed, most commonly by overuse or over-training, the result is a painful injury known as plantar fasciitis.

CONDITIONING

Stretching and flexibility exercises for the foot, hamstring, and calves help prevent plantar fasciitis.

Many sufferers find that they experience heel pain in the morning. While you are asleep, the foot relaxes and the fascia tightens. As you begin to walk around, the motion stretches the band and causes pain.

If you suffer from plantar fasciitis, avoid excessive play and rest when you begin to feel pain.

GEAR

Many tennis players find that taping a weak ankle or wearing an ankle brace designed for tennis can help prevent sprains. Make sure your ankle is taped immediately before you play, by someone who is trained in proper taping techniques.

Wear tennis shoes that provide both stability and cushioning. Do not wear running sneakers, as they are designed for forward, not lateral, motion, and put you at a greater risk of ankle sprains. Proper tennis shoes are essential. Choose shoes with crepe soles and shock–absorbent heel cups. Shoes with medial arch supports also help alleviate foot pain. "Improper footwear can play a key role," says Dr. William G. Hamilton, orthopedic surgeon for the New York City Ballet. "From personal experience, I had the condition for four months, and once I switched from shoes with a hard sole to ones featuring a softer crepe sole, my heel pain dissipated." A night splint is a plastic device that holds your foot at a right angle to the ankle during the night. Use of this type of an immobilizer can significantly decrease the occurrence of morning pain. For more information on common injuries of the active individual, visit ActivePain.com. Check out Active Pain Council's Diagnostic Tool. This tool allows the active individual to further analyze injuries and take strides to prevent such pain in the future.