Common ankle injuries in winter sport and how to help prevent them
14 May 2026
Ankle injuries are one of the most common issues seen during winter sport. From rugby and football to netball, hockey and running, ankles go through a huge amount of stress during training and competition.
Quick changes in direction, slippery grounds, uneven surfaces and physical contact can all increase the risk of injury, especially as the season gets busier and fatigue starts to build.
While not every injury can be avoided, there are practical things you can do to help reduce risk and keep yourself on the field for longer.
Why ankles are vulnerable in winter sport
Your ankles help absorb force, maintain balance and stabilise the body during movement. During sport, they are constantly reacting to jumping, cutting, pivoting, landing and sudden changes in speed.
As muscles tire, balance and control can reduce, making it easier for the ankle to roll awkwardly or become overloaded.
Cold weather can also play a role. Muscles and joints often feel stiffer in winter, especially if athletes go from sitting in the car or clubhouse straight into high-intensity activity without warming up properly.
Prevention starts with a proper warm-up
One of the best ways to help prevent ankle injuries is to warm the body up properly before training or games.
A good warm-up helps:
- Increase blood flow to muscles
- Improve joint mobility
- Activate stabilising muscles around the ankle
- Prepare the body for sudden movements
Rather than jumping straight into drills or gameplay, you should gradually build intensity over 10–15 minutes.
Helpful warm-up movements can include:
- Jogging and side shuffles
- High knees and calf raises
- Hopping and landing drills
- Dynamic stretches
- Balance exercises
The goal is to prepare the body for movement, not just “break a sweat.”
Build strength around the ankle
Strong muscles help support the ankle joint and improve control during movement.
Simple strength exercises performed consistently throughout the season can make a big difference. These do not need to be complicated or gym-based.
Useful exercises include:
- Single-leg calf raises
- Resistance band ankle exercises
- Single-leg balance holds
- Step-ups
- Hopping and landing control drills
Balance and stability training are particularly important for athletes who have previously sprained an ankle, as reinjury risk can stay high if stability is not fully regained.
Don’t overlook footwear
Worn-out or poorly fitted shoes can affect grip, stability and movement mechanics.
Athletes should make sure footwear:
- Matches the sport and playing surface
- Provides good support
- Is not excessively worn down
- Fits properly
Stud configuration and grip are especially important during wet winter conditions where slipping risk increases.
Manage fatigue during the season
Many injuries happen later in games or during periods of heavy training when athletes are fatigued.
Tired muscles react slower and provide less support to joints, increasing the risk of awkward movements and poor landing mechanics.
Athletes can help manage this by:
- Prioritising recovery days
- Getting enough sleep
- Staying hydrated
- Refuelling properly after games and trainings
- Avoiding large spikes in training load
Recovery is not just for elite athletes. It matters at every level of sport.
Don’t ignore “minor” ankle issues
A lot of ankle injuries start as something small.
Repeated rolling of the ankle, stiffness, swelling after activity or a feeling of instability can all be warning signs that the joint is not coping well.
Trying to push through symptoms without addressing them can increase the risk of a more significant injury later in the season.
Early management often means shorter recovery time and a lower chance of ongoing issues.
Returning too quickly after an injury can increase reinjury risk
One of the biggest mistakes athletes make is returning to full sport before strength, balance and confidence have fully recovered.
Pain settling does not always mean the ankle is ready for high-intensity sport again.
Gradually rebuilding:
- Strength
- Stability
- Running tolerance
- Jumping and landing control
can help reduce the risk of repeat injuries.
Small habits make a big difference
Injury prevention is rarely about one big thing. It is usually the small habits done consistently over time that help athletes stay healthy during the season.
Warming up properly, building strength, managing recovery and listening to early warning signs can all help reduce injury risk and keep players performing at their best throughout winter sport.
Need help recovering from an injury?
Our physiotherapists can help you reduce pain, rebuild strength and safely return to your sport.
Book an appointment online or visit your nearest Habit Health clinic.