Timo Werner moved from Stamford Bridge to Leipzig at the start of the 2022/23 season - also, as you could hear, in order to preserve his World Cup chances. A change that seemed to be paying off. Werner got into the rhythm and scored his goals again. Until the Champions League group final against Shakhtar Donetsk.
In the 14th minute of the game, he was left on the ground and had to be replaced. diagnosis: rupture of the syndesmosis ligament in the left ankle.
Bitter for the German team that they have to replace the fast Werner. And even more bitter for himself, of course. His World Cup dream has burst.
We'll show you what you can do to protect your ankle from injuries.
An ankle injury is commonplace for soccer players. Almost everyone knows this clicking and clicking when the body goes on strike for a fraction of a second and a band — whether inside or outside — says goodbye.
A look at the statistics books also shows that injuries to the musculoskeletal system ankle joint are not uncommon. Almost every seventh injury in soccer damages this joint — midfielders in particular seem to be affected particularly frequently.
Sometimes even so bad that entire player careers come to an end far too early due to “long-lasting ankle problems.”
In this article, we therefore try to explain the special features of the ankle joint to you and give you five first-class exercises with which you can work dynamically on a stable ankle joint.
The days when “the Kaiser” was able to walk from his own sixteen to well into the opposing half without a duel, played an irresistible backstop and then trotted comfortably back into his Libero position are gone in many places.
Pressing, counterpressing and defending across the entire playing field — the mileage of today's players has exploded.
But it is not only the number of kilometers reeled, but also the so-called “hard runs” (i.e. the explosive sprints). More dynamism and significantly harder combat performance — for our ankle, this is all constant stress.
If there is also poor space, the joint has to endure a lot — often too much.
A look at the statistics books also reveals this. According to the VBG Sports Report 2019, ankle injuries rank among the top places, accounting for 13 percent of all failures.
Just under every seventh injury Is therefore at the ankle
The fact that ankle injuries are recurrent, i.e. the risk of sequelae increases with any damage to the ligamentous apparatus at the ankle, is particularly insidious.
In other words:
Anyone who has ever had to suffer an ankle injury is now more susceptible to it.
This creates a vicious circle from which many soccer players often cannot escape.
A jump to the header, a slight physical contact in the air, an unclean landing: a crack in the ankle. This is usually followed by a anxious look at the ankle joint.
A painful swelling and a slightly bad feeling in the stomach area later on, the decision has already been made about whether to continue playing.
The ankle joint can be roughly divided into two areas:
Upper (OSG) and lower ankle (USG).
While the upper ankle joint is responsible for attracting and stretching the tips of the toes, the lower ankle joint is needed to be able to raise and lower the inner or outer edge of the foot.
that upper ankle joint (OSG) is formed by the lower ends of the shin bone (tibia) and fibula (fibula) as well as by the ankle bone (talus).
The malleolus fork, consisting of the inner ankle (malleolus medialis) of the shin bone and the outer ankle (malleolus lateralis) of the fibula, functions as a joint socket and surrounds the ankle roll, which serves as the joint head.
that lower ankle joint (USG) is formed by the ankle bone (talus), the heel bone (calcaneus) and the scaphoid bone (os naviculare) and in turn consists of two partial joints:
The anterior lower ankle (articulatio talocalcaneonavicularis) and the posterior lower ankle (articulatio subtalaris).
The ankle joint receives its stability from various ligaments. The outer ligament complex is formed by three ligaments:
Number1: Anteric talofibular ligament
Number2: Posterior talofibular ligament
Number3: Calcaneofibular ligament.
The inner ligament complex consists of a fan-shaped complex of bands called a delta band. This in turn consists of individual band sections:
Number1: Deltoid ligament (tibionavicular part)
Number2: Deltoid ligament (anterior and posterior tibiotalaris)
number3: deltoid ligament (pars tibiocalcanea).
By the way, more than three quarters of all ankle ligament injuries are external ligament injuries.
When it comes to tape bandages, we are not interested in categorically ruling out something. It only becomes problematic when he becomes a constant companion.
Many players always brape themselves before every soccer session, whether it's training or a game. The tape bandage makes you feel “safe” and “protected” — a mistake.
The basic requirement for sustainable training is a healthy and functioning body.
If you have played soccer for many years, minor mobility restrictions, such as reduced ankle mobility (due to a ligament injury or similar injury patterns to the musculoskeletal ankle joint), are common.
Accordingly, the more ankle injuries, the more significant the restrictions are usually.
You should therefore start in good time to work out this lost mobility again and your full range of motion, the so-called “Range Of Motion“, to regain.
A typical soccer phenomenon is an ankle injury that has not been completely cured, followed by too early use of a tape bandage and then a slight knee problems in the following months.
Due to a loss of full range of motion, the front muscle chain, which runs across the ankle and knee towards the hip, suddenly receives significantly more stress during intensive sessions.
The reason for this is that as a result, the ankle joint can no longer perform its task 100% alone, but is now dependent on the help of other joints. But who gets the “Black Peter” added? That's right, the knee.
By constantly wearing the tape bandage, you also suggest to your ankle that a complete ROM is no longer necessary. As a result, the body starts this “Compensation pattern” to save.
This is particularly important to avoid in the long term. This is because it not only increases the likelihood of a possible knee injury, but also forces the body to compensate for the limited mobility in other ways.
We are the game changer — B42
Number 1: Landing lung
Landing exercises should not be missing in any warm-up program for soccer players — they protect you from injuries.
For the landing lung, start at a tight position. Now “fall” straight forward.
At the last moment, your leg explosively shoots forward and causes you to lunge. It is important that you land on the entire sole of your foot, keep your upper body upright and straight and raise your forearm at an angle.
Repeat this exercise on the other side as well.
Keypoints:
▪️ Start standing with an upright upper body
▪️ “Fall” straight forward
▪️ Lunge at the last minute
▪️ Tighten your stomach and buttocks for a stable position
Duration: 8 per page
Are you looking for an effective exercise with which you can not only work on your speed on the court, but also on more stability of your ankle and knee joints?
Then held high knees in a three-way cycle are perfect for you.
You start the exercise with one leg and bend your knee and opposite arm to the sprint position.
You then perform three quick changes on the forefoot with a knee lift. Make sure that your upper body is in a stable and upright position.
The end position of every third step for a short moment before you start the next three alternating steps again.
Keypoints:
▪️ Start in a one-legged position with your leg on
▪️ Now complete three quick switching steps
▪️ Make sure that your upper body position is upright
▪️ Hold the end position of every third step
Repetitions: 4x alternately
Dynamic skate jumps — i.e. jumps from side to side — give you the necessary explosivity. They're dynamic and reactive—the qualities you need on the pitch.
Start from an upright position. Your feet are placed shoulder-width apart.
Now bend one leg backwards and jump powerfully as far to the side as possible. After landing, bend your free leg slightly behind the supporting leg.
Put on briefly and jump back again. The upper body remains slightly bent forward during the entire movement.
To move smoothly and smoothly, you should use a reciprocal arm swing.
Keypoints:
● Jump dynamically from page to page
● Pay attention to your body tension
● Pay attention to a reciprocal arm swing
● Each jump counts as a repetition
Repeats: 8 per page
With this version of skate jumps, you increase your landing skills. These are not only important after jumps, but also during changes of direction and sprints.
Start from an upright position. Your feet are placed shoulder-width apart.
Start with three quick tapping steps on the forefoot. Now jump as far as you can powerfully to the side. After landing, bend your free leg slightly behind the mainstay and stabilize the landing.
Before you jump back explosively again, there are three quick tapping steps. When tapping, always make sure your trunk is activated and your upper body is erect.
To move smoothly and smoothly, you should use a reciprocal arm swing.
Key points:
● Jump dynamically from page to page
● Pay attention to your body tension
● Pay attention to a reciprocal arm swing
● Each jump counts as a repetition
Repeats: 8 per page
Jump, jump, quarter turn — the combination for this exercise sounds simple, but it's a challenge when it comes to controlling your leg axis.
The better you train them, the more protected your ankle and knee joints are.
You start in an upright position and jump backwards with two short and reactive hoppers.
Immediately after the second hop, turn up with a quarter turn and land at a 90-degree angle to the starting direction.
Stabilized the final landing by tensing your stomach and buttocks.
Keypoints:
◾️ Start in an upright position
◾️ Jump backwards with two hoppers
◾️ Turn 90 degrees to the side
◾️ Stabilize your landing
You can also find other exercises to protect against injuries in our app.
If unfortunately the emergency has already occurred and you have injured yourself, we will support you with rehabilitative comeback trainings.
With special training programs for ankle injuries, we are there to provide you with advice and assistance even in the worst time for every athlete.
In doing so, we rely on the procedure “reliable diagnostics — professional physiotherapy — comeback training”.
After the neural healing phase, mobilizing, strengthening and finally dynamic elements are implemented piece by piece in the individual training units as part of the comeback work.
In principle, everything a soccer player needs to come back even stronger after an injury break.
Be fearless. Be focused. B42
Sei den anderen einen Schritt voraus - mit B42
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