Ankle Sprains in Volleyball: Proven Prevention Strategies for 2026

Ankle sprains are the most common injury in volleyball, accounting for approximately 25% of all volleyball-related injuries. Research shows that well-designed prevention programs can reduce ankle sprain risk by up to 39% in female athletes.

How Common Are Ankle Sprains in Volleyball?

Volleyball involves frequent jumping, landing, cutting, and quick directional changes that place significant stress on the ankle joint. A 2025 systematic review and large study published in the British Journal of Sports Medicine examined 82 studies with over 154,000 participants and found that ankle sprains are among the most prevalent lower extremity injuries in court sports.

What the Research Says About Prevention

The Female Athlete Injury Prevention (FAIR) Consensus, published in July 2025, provides the strongest evidence to date on preventing ankle injuries. Key findings include:

Neuromuscular Training (NMT) Reduces Ankle Sprains by 39%. Pooled results from six studies covering 4,799 female athletes showed that NMT programs significantly reduce ankle sprain rates. The recommended program includes balance, lower extremity strength, agility, and change-of-direction exercises.

A Minimum of 10 Minutes, Twice Per Week. The FAIR Consensus found that NMT warm-up programs with a minimum dose of 10 minutes performed two times per week produced meaningful injury reduction. Programs should progress from bilateral to single-leg exercises.

Balance Training Reduces Ankle Sprains by 41%. A 2025 evidence-to-practice review published in Practical Practice in Athletic Training found that targeted balance training programs reduced ankle injuries by 41% per 1,000 hours of exposure. Male athletes saw a 42% reduction while female athletes saw a 15% reduction from balance-focused programs alone.

Wobble-Board Training Cuts Reinjury Risk in Half. The National Athletic Trainers’ Association (NATA) position statement reports that only 25% of athletes who completed wobble-board training experienced reinjury, compared to 54% in the control group. Athletes with a history of ankle sprains who used bracing or taping had approximately 70% fewer ankle injuries than those without prophylactic support.

Practical Prevention Program for Volleyball Athletes

Based on the current evidence, an effective ankle sprain prevention program should include:

1. Dynamic Warm-Up (10 minutes, 2x per week)

Begin each practice with a dynamic warm-up incorporating balance exercises, jogging, skipping, and sport-specific movements. The FAIR Consensus confirms this approach as the minimum effective dose.

2. Balance and Proprioception Training

Single-leg stance exercises, wobble-board training, and unstable surface work should be performed for at least 3 months to build neuromuscular control. NATA guidelines recommend multi-intervention programs lasting a minimum of 3 months.

3. Strength Training for the Lower Leg and Hip

Address strength in the ankle evertors, invertors, dorsiflexors, and plantar flexors, as well as hip extensors and abductors. The NATA position statement identifies these as important components of ankle injury prevention.

4. Landing Mechanics

Teach proper jump-landing technique with emphasis on soft landings, hip and knee flexion, and avoiding excessive ankle rolling. Neuromuscular training has been shown to improve landing biomechanics and reduce injury risk.

5. Consider Prophylactic Support

Athletes with a history of ankle sprains should consider ankle bracing or taping during high-risk activities. Research shows a 70% reduction in reinjury with appropriate external support.

Key Takeaways

• Ankle sprains account for approximately 25% of volleyball injuries
• Neuromuscular training programs reduce ankle sprain risk by up to 39%
• A minimum of 10 minutes of NMT, twice per week, is effective
• Balance training alone reduces ankle sprains by 41%
• Wobble-board training cuts reinjury risk from 54% to 25%
• Players with prior ankle injuries benefit most from prevention programs

References

1. Bullock GS, et al. Prevention strategies for lower extremity injury: a systematic review and meta-analyses for the Female, Woman and Girl Athlete Injury Prevention (FAIR) Consensus. British Journal of Sports Medicine. 2025. bjsports-2025-109910.
2. Tomchuk D, Meyer J, Schneider K, Fox B. Incorporating Balance Training into Ankle Sprain Injury Prevention Programs: An Evidence-to-Practice Review. Practical Practice in Athletic Training. 2025;8(2):3.
3. National Athletic Trainers’ Association. Position Statement: Conservative Management and Prevention of Ankle Sprains in Athletes. 2025.
4. Caldemeyer LE, et al. Neuromuscular training for the prevention of ankle sprains in female athletes: a systematic review. The Physician and Sportsmedicine. 2020;48(4).
5. Effects of neuromuscular training on stability in volleyball athletes: a systematic review and large study. Frontiers in Sports and Active Living. 2025.