Ankle Sprains on Court
Also known as: rolled ankle tennis, rolling my ankle, avoid rolling an ankle, ankle sprain tennis, sprained ankle on court, twisted ankle tennis, ankle injury tennis
Lower your risk of rolling an ankle by warming up well, strengthening your ankles and training your balance. Wear supportive tennis shoes with soles that grip your court surface, and replace them when the tread wears. A past sprain raises the risk of another one, so finish your recovery exercises first. If the ankle swells, bruises or won't take weight, see a medical professional.
Tennis involves quick cuts, sudden halts and changes of direction. That makes it one of the sports where ankle sprains are common. Most happen when the foot rolls inward and the ligaments on the outside of the ankle stretch or tear.
Orthopaedic guidance names several risk factors. These include shoes without enough support, slippery soles and loose ligaments. A previous sprain also raises the risk, partly because it can upset your sense of balance.
Prevention comes down to strength, balance and good habits. Warm up before you play. Do ankle strengthening and single-leg balance work. Choose shoes made for tennis and for your court surface. Watch out for stray balls, which are a common cause of rolled ankles.
If you do roll an ankle, leave the court. Swelling, bruising or trouble bearing weight means you should see a medical professional. Finish your recovery exercises, including balance training, before you go back to full play.
Tips by skill level
Pick up stray balls before each point. Stepping on one is an easy way to roll an ankle.
Add short single-leg balance and hop drills to your warm-up. They train the control your ankle needs on wide, fast cuts.
Example
Grace rolled her ankle last season. Now she does single-leg balance drills twice a week, warms up properly and clears loose balls before every point.
Why it matters
A sprain can keep you off court for weeks, and a weak ankle is prone to more sprains. A few minutes of prevention protects your season.
Common mistakes
- Playing in running shoes that roll over on sideways cuts
- Leaving loose balls on the court during points
- Returning to full play before balance has come back
Frequently asked questions
How do I avoid rolling my ankle in tennis?
Warm up, strengthen your ankles, train your balance and wear tennis shoes that suit your court. Keep loose balls off the court during points.
Should I wear an ankle brace for tennis?
After a sprain, a doctor or physio may suggest a brace while you recover. Ask them whether you need one for play.
Sources
Related terms
- Tennis ShoesWear tennis shoes, not running shoes, once you play regularly. Running shoes are built for moving forward and lack the side-to-side support and tough soles that tennis needs for quick stops and changes of direction. Choose the sole for your surface: durable and cushioned for hard courts, a herringbone pattern for clay, and small studs or dimples for grass. Leave about a thumb's width of space at the toe.
- Tennis Warm-UpA good tennis warm-up raises your heart rate, moves your joints through the ranges you use on court, and rehearses tennis movement. Start with light jogging or skipping, then dynamic moves such as leg swings, lunges, arm circles and trunk turns. Finish with side shuffles, short sprints and shadow swings, then start hitting with mini tennis.
- Tennis Fitness and ConditioningTennis fitness is about repeated short sprints with quick recovery, not long steady runs. Train with intervals that mimic points, agility and footwork drills, leg and core strength, and an aerobic base for long matches. Build it up gradually alongside your tennis, and keep at least one easy day between hard sessions.
- Split StepA split step is a small hop timed to the moment your opponent strikes the ball. It primes your legs to push off explosively in any direction.
- Sliding on ClayTo slide on clay, start the slide a step or two before you reach the ball. That way you hit while sliding or just as you stop, not after. Lower your hips, spread your feet and bend your knees, with your weight on the sliding leg and that foot pointing where you are going. Stay balanced through the shot, then push off the sliding leg to recover.
Related guides & benchmarks
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