5 Best Recovery Protocols for Tennis Ankle Sprains

Ankle sprains are a common and potentially debilitating injury for tennis players, often sidelining athletes for weeks or even months. Whilst the road to recovery can be challenging, implementing effective rehabilitation protocols is essential for a safe and timely return to the court. By following a comprehensive approach that addresses immediate care, gradual mobilisation, strength training, sport-specific progression, and protective measures, players can optimise their recovery process. Understanding these five key protocols not only facilitates healing but also helps prevent future injuries, ensuring that tennis enthusiasts can continue to enjoy their sport with confidence and reduced risk of recurrence.

Immediate RICE Protocol

Tennis players who suffer an ankle sprain should immediately implement the RICE protocol to minimise damage and promote healing. This well-established approach consists of four key components: Rest, Ice, Compression, and Elevation.Rest is vital for allowing the injured ligaments to heal. Athletes should avoid putting weight on the affected ankle and refrain from activities that could exacerbate the injury. Icing the ankle is the next essential step, applying cold therapy for 15-20 minutes several times throughout the day. This helps constrict blood vessels and reduce inflammation in the injured area.Compression is applied using an elastic bandage, which limits swelling and provides stability to the ankle joint. Care should be taken to wrap the bandage firmly but not so tight as to restrict circulation. Finally, elevating the injured ankle above heart level promotes drainage of excess fluid, further minimising swelling.

Gradual Mobilisation Exercises

The path to recovery from an ankle sprain begins with gentle mobilisation exercises, typically initiated within 48 hours of the injury. These early movements are pivotal for preventing joint stiffness and promoting healing. Tennis players should start with basic range of motion exercises, gradually increasing intensity as pain and swelling subside.Key exercises include ankle circles, toe curls, and figure-8 motions, which help restore mobility to the injured joint. As recovery progresses, athletes can incorporate resistance band exercises to target intrinsic foot muscles and ankle stabilisers, rebuilding strength in the affected area. These exercises should be performed consistently and with proper form to maximise their effectiveness.To further enhance recovery and prevent future injuries, proprioception and balance training are essential. Single-leg standing, rocker board exercises, and sport-specific agility drills challenge the ankle's stability and improve overall function. It is noteworthy that the rehabilitation process for ankle sprains is not a short-term endeavour. Maintaining an extensive exercise programme for several months is vital to fully restore function and reduce the risk of recurrent sprains, allowing tennis players to return to the court with confidence.

Strength and Stability Training

Why is strength and stability training pivotal for tennis players recovering from ankle sprains? This phase of rehabilitation focuses on rebuilding the strength and neuromuscular control necessary for the dynamic movements required in tennis. By targeting both the intrinsic foot muscles and the larger ankle and lower leg musculature, athletes can regain stability and reduce the risk of future sprains.An essential strength and stability programme should include single-leg balance exercises, such as standing on one leg with eyes closed or performing balance reaches. These activities enhance proprioception and neuromuscular control around the ankle. Incorporating plyometric exercises, like jumping and landing drills, helps restore explosive power essential for quick directional changes on the court.Resistance band exercises targeting the ankle invertors and evertors are indispensable for improving dynamic stability. The Y-Balance Test can be used to evaluate and monitor progress in dynamic balance and lower extremity function. By consistently performing these targeted exercises, tennis players can effectively strengthen the ankle complex, improve overall stability, and prepare themselves for the high-intensity demands of their sport whilst minimising the risk of recurrent sprains.

Sport-Specific Movement Progression

Following the initial phases of rehabilitation, sport-specific movement progression becomes essential for tennis players recovering from ankle sprains. This stage focuses on gradually reintroducing tennis-specific movements to prepare the athlete for a safe return to competition.The progression begins with incorporating lateral shuffles, jumping, and change-of-direction drills into the rehabilitation programme. These exercises simulate the dynamic movements required in tennis whilst allowing for controlled intensity and monitoring of symptoms. As the athlete advances, low-intensity on-court drills are introduced, emphasising footwork and balance to further challenge the recovering ankle.Sports-specific functional testing, including agility and jumping assessments, plays a pivotal role in evaluating the athlete's readiness for full sport participation. These tests provide objective data to guide clinical decision-making and ensure a secure return to play.Throughout this phase, it is crucial to gradually increase the volume and intensity of tennis-specific movements while closely monitoring for pain or instability. Collaboration between the athlete, physiotherapist, and tennis coach is indispensable to tailor the rehabilitation programme and facilitate a smooth transition back to full tennis participation, minimising the risk of re-injury.

Protective Measures for Return

Implementing protective measures is indispensable for tennis players returning to the court after an ankle sprain. One of the most effective strategies is the use of ankle braces or taping techniques, which provide essential stability and support during the rehabilitation process. These external supports help reduce the risk of re-injury as players gradually increase their activity level.Proper footwear selection is another crucial protective measure. Tennis shoes with a rigid heel counter and adequate ankle support can minimise stress on the recovering joint during play. Players should carefully choose footwear that offers the right balance of support and flexibility for their specific needs.In addition to external support, strengthening the muscles around the ankle joint is critical for long-term protection. Incorporating lower extremity strength training exercises into the recovery programme can considerably reduce the likelihood of recurrent sprains. Proprioceptive exercises that challenge balance and neuromuscular control are equally important, as they help restore ankle stability and improve overall joint function.