Rick Heinz Blog

Ankle sprains are usually more synonymous with basketball and football - in the former due to the amount of jumping involved in the game and in the latter due to the physical nature of the game. But hockey players, especially goaltenders, are also susceptible to high ankle sprains. And high ankle sprains are no walk in the park considering their 6-to-10 week recovery period.

Noting all of this, and the fact that a goaltender needs two healthy ankles in order to maximize their mobility in the crease, it's important for goalies to take the right steps to prevent these injuries. Here's a look at what you can do, as a goaltender, to reduce your risk:

• Tape the ankles: Taping the ankles after the skate is on the foot can help reduce the risk of an ankle sprain in a big way. That's because this tightens the top of the skate boot, permitting a tighter connection around the ankles so they're less likely to roll. 
• Practice balance exercises: Sports experts say that spending even minimal time balance training with the likes of a balance board, foam pad or even just on one leg can go a long way toward reducing ankle sprains. These particular exercises are easy to do and are effective even if they're done for as little as just 5 minutes per day.
• Good posture: When it comes to goaltenders, many ankle sprains are the result of the individual not knowing how to properly play the position in terms of posture. And when this is the case, any injury, let alone an ankle sprain, is more likely to occur. With that being said, an ideal way to prevent an ankle sprain is to know how to best play the goalie position - and this can be accomplished by attending a credible goalie school or goalie camp to truly master the position.

Ankle sprains are no fun, but unfortunately they're a reality for many goaltenders thanks to the nature of the position and the equipment that is required to play it. That's why it's best to take measures to prevent them before they occur and take you off the ice for potentially several months.