Does balance training prevent ankle sprains among athletes?

This dissertation analyzes the impact of balance training in preventing ankle sprains among athletes. It explores the benefits of balance training, different types of training, and challenges faced. The research is conducted using the PICO framework and includes a literature review and methodology section.

Does balance training can
prevent ankle sprains among
woman or man athletes?
1

ABSTRACT
Main purpose of this dissertation is to analysis the impact of balance training in preventing
ankle sprains among woman or man athletes. It is a main purpose in order to achieve this
purpose, research objectives and questions are made by using PICO framework. This framework
includes four elements which are problem intervention, comparison and outcomes. These
elements are effective in making of research questions. Along with this, with the help of research
questions, researchers can easily analysis importance of this topic and dissertation. There are
different objectives for preparing this dissertation such as benefits of utilising balance training
over ankle sprains among woman and man athletes, different types of balance training that can
be used to reduce the ankle sprains of athletes and challenges that can be faced while utilising
balance training. These are main objectives that helps researcher in identification of research gap
and ways for fluffing these gaps in effective and systematic manner. Literature review is also
follow by researcher for collecting secondary information about the topic from different sources
such as books, articles, magazines, publication research etc. These are effective sources for
collection secondary data about the topic. in methodology section, research use number of
methods such as research design, sampling etc. These are effective and useful methods for
investigator in conducting of full dissertation in systematic and effective manner. at last
conclusion and recommendation for practices is use for summarising entire information about the
project in briefly.
2

Table of Contents
ABSTRACT.....................................................................................................................................2
TOPIC - Does balance training can prevent ankle sprains among woman or man athletes............5
Introduction......................................................................................................................................5
Background information.........................................................................................................5
Rationale.................................................................................................................................5
Research question using PICO Framework............................................................................6
Objectives...............................................................................................................................7
Methodology....................................................................................................................................8
Study design and Bias:...........................................................................................................9
DISCUSSION................................................................................................................................10
Article 1:...............................................................................................................................10
Article 2................................................................................................................................11
Article 3................................................................................................................................11
Article 4:The Effects of Plyometric Type Neuromuscular Training on Postural Control
Performance of Male Team Basketball Players...................................................................12
Article 5:Balance Improvements in Female High School Basketball Players After a 6-week
Neuromuscular-Training Program........................................................................................14
Article 6: High Adherence to a Neuromuscular Injury Prevention Programme (FIFA 11+)
Improves Functional Balance and Reduces Injury Risk in Canadian Youth Female Football
Players: A Cluster Randomized Trial...................................................................................15
Theme 1: The benefits of utilising balance training over ankle sprains among woman and man
athletes..................................................................................................................................15
Article 6................................................................................................................................16
Theme 2: Different types of balance training that can be used to reduce the ankle sprains of
athletes..................................................................................................................................17
Theme 3: The challenges that can be faced while utilising balance training.......................18
CONCLUSION AND RECOMMENDATION.............................................................................19
Conclusion............................................................................................................................19
RECOMMENDATION.................................................................................................................20
3

REFERENCES..............................................................................................................................22
Articles...........................................................................................................................................24
4

TOPIC - Does balance training can prevent ankle sprains among woman or
man athletes
Introduction
Background information
Over the years, it has been found that balance training has been one of the crucial remedy
that has delivered ample number of benefits to physicians at the time of serving appropriate
medication to both male and female athletes that are dealing with various type of muscular pain,
sprains and so on. In present time, within healthcare industry, most of the healthcare providers
look forward to help athletes considering different ways of treatment before reaching to
decisions of performing surgery as it can prevent ankle sprains or any other sprain among
woman or man athletes (Whyte, Burke, White and Moran, 2015). Also, it has been found that
considering different sports like football, handball and more Female athletes has a range of risks
of going through lower extremity injuries. Also, there are many investigations which has been
performed in the past that stated that time-dependent adaptations which consists of both dynamic
balancing and static consists of potential injury related dangerous to a specific warm-up program
focusing on neuromuscular control. Focusing on one particular investigation, which was
performed has stated that a neuromuscular warm-up emphatically impacts offset factors related
with an expanded danger of lower limit wounds in female handball competitors. The course of
adjustments proposes that a preparation volume of 15 min, multiple times week after week over
at any rate a month and a half delivers quantifiable changes.
Rationale
Ankle sprain can be an excruciating physical issue, and it is one of the most widely
recognized orthopedic reasons for a crisis at the time when both woman or man athletes performs
any physically activity while playing different types of games like basketball, football, and so
on(Bell, Bryman and Harley, 2018). Lower leg sprains happen when the athlete’s (Man and
Woman) lower leg turns over strangely when running, hopping, and arriving from a bounce. As
lower leg (Ankle) turns over, the tendons—those cartilaginous structures that join one
unresolved issue—that forces lower leg (Ankle) are pushed, and potentially overemphasized. An
excessive amount of worry to those lower leg tendons and they may stretch and tear, prompting a
lower leg sprain. Albeit a lower leg sprain is viewed as a minor physical issue, on the off chance
5

that an individual believes specifically have sprained an athlete’s lower leg. It is must for
individuals that they should visit primary care physician to get it looked at. Here, it can be said
that primary care physician may play out an X-Ray to preclude a genuine lower leg break, and
the individual may allude the person to a PT for treatment for ankle sprain. In the event that the
person has sprained the lower leg (Ankle), then it is may profit by working with a physical
advisor to assist individuals with recovering ordinary useful versatility (Azeem and Zutshi,
2017). These researches has mentioned that performing an effective therapy would lead to
develop a range of outcomes like restore normal ankle range of motion (ROM), improve
muscular strength and stability around ankle, decrease ankle pain, reduction within swelling
around ankle joint also, it restore different normal balancing as well proprioception to your entire
lower extremity. Another investigation of 34 competitors with interminable lower leg shakiness
inspected the impact of equalization and proprioception preparing on generally speaking lower
leg work(Bellows and Wong, 2018). One proviso to this investigation: the members performed
equalization and proprioception preparing with their non-harmed lower leg at whatever point
conceivable. The outcomes show that performing equalization and proprioception preparing on
one leg (the "great" one) yielded positive outcomes for the harmed or sprained lower leg.
Research question using PICO Framework
Research question: “Does balance training can prevent ankle sprains among woman or man
athletes?”
P I C O
1. Athletes (Man) Regular practice
sessions
Specific warm-
up program
Positive
outcomes
towards balance
variables
associated with
an increased risk
of lower
extremity injuries
2. Athletes
(Woman)
Experimental
group warmed up
Star excursion
balance test
Prevention from
different issues
6

with body-
weight
neuromuscular
exercises
(SEBT) that may take
place.
Objectives
 To analyse the benefits of utilising balance training over ankle sprains among woman and
man athletes.
 To determine different types of balance training that can be used to reduce the ankle
sprains of athletes.
 To identify the challenges that can be faced while utilising balance training?
7

Methodology
-Search Methods: For gathering desired methods in adequate manner investigator
effectively makes various search methods that ultimately provides them support in reaching to
the desired information in lucrative form (Whyte and et. al., 2015). With reference to the present
study investigator has focused on gathering the desired information by making use of secondary
sources. In this, investigator has emphasised on finding out various, books as well as articles that
simply helps them out in developing detailed knowledge on the proposed topic that leads to
attainment of proposed research outcome in the quicker manner.
The main reason behind using secondary sources of data collection is that is that it
provides detailed information on the proposed topic within limited period of time. Along with
this, secondary source of data collection is the only method that could provide them this much
level of authenticate information within available period of time that further provides effective
contribution in drawing valid outcome on the proposed topic that is balance training can prevent
ankle sprains among woman or man athletes (Bell, Bryman and Harley, 2018).
There are two types of study which are qualitative and quantitative. both are essential but
for conducting present investigation, qualitative study will be applied because it is effective in
collecting of secondary information. With the help of this study researcher can easily collection
qualitative information about the impact of balance training in preventing ankle sprains among
woman or man athletes (Johnston, 2017). Therefore, as comparison to quantitative study
qualitative research will be more useful and valuable for researcher in gaining valid outcomes of
the dissertation. Along with this, systematic review will be used under qualitative research
because it supports researcher in gathering of secondary information from various sources which
are articles, books, magazines and many other. These are useful according to the current study
because these helps researcher in collecting of in-depth and detailed information regarding
existing topic.
-Data extraction: With reference to the present study, investigator has effectively made use
of several articles based on the topic that will ultimately help them out in attaining valid
information on the proposed topic on which this investigation has been conducted in lucrative
form. In order to gather valid information, investigator has mainly emphasised on gathering
information from the recent year articles that is belonging to the range of 2009-2019. The main
8

reason behind choosing this year range is obtaining fresh information on the proposed topic.
Inclusion of several articles in literature section has helped investigator allot in developing
knowledge on the proposed topic by considering views and perception of several authors. This
will also help them analysing single topic with different perspective that will ultimately help
them out in obtaining valid outcome towards the topic (Quinlan and et. al., 2019). On the other
hand, if it is talked about the exclusion criteria this investigation clearly ignores the information
and views presented by the authors’ in the past years that is before 2009. It can be said that there
were many authors who have revealed information on this topic in the past bin detailed manner.
But still in order complete this investigation based on the present scenario, investigator has
completely ignored data revealed from past investigations that was revealed before 2009.
Data Collection process: It is an effective process of collecting information about the
specific area of study. There are basically two sources of data collection which are primary and
secondary (Veal, 2017). According to the current dissertation, there are some processes of data
collection which are piloted forms, independently, in duplicate. These are effective and useful for
investigator to use and gather secondary data about the study in systematic manner. The data
extraction or piloted forms should have only data needed for descriptive motive and for analyses
later within the systematic review.
Data on study characteristics or type should be adequately detailed to permit readers to
measure the applicability and reliability of the findings to existing topic. Along with this, there
are other methods for obtaining data for systematic review. These are publication study, articles,
journals and many other sources relevant to the current investigation (Silverman, 2016).
Study design and Bias:
Study design is an effective part of the study because it will help researcher in identification
of research problem. There are main three types of study design which are descriptive,
experimental and exploratory. Within an investigation, exploratory research design is more
useful because it supports researcher in analysing of research problem. Exploratory research
design is performed for a research issue when the investigator few studies of data for reference
(Ghauri, Grønhaug and Strange, 2020). Sometimes this research is informal as well as
unstructured. It serves as a technique for initial investigation that gives a hypothetical or
theoretical thought of the research problem. There are some issues faced by researcher while
gathering secondary data for systematic review. These are information and data may not be
9

accurate, sample used to generate the secondary data may be small, data maybe old and out of
date etc. These are main limitations and bias for secondary data and have impact over researcher
while gathering of information and completion of full dissertation in systematic and effective
manner (Bryman, 2016).
DISCUSSION
Article 1:
According to the Steib Zahn, Eulenburg Pfeifer and Zech (2016), there is huge role of
neuromuscular warmup in safeguarding the person from sticking to one single posture due to the
performance of routine work. In this regard, study was conducted by author upon the female
hand players where neuromuscular technique was used regarding posture control adaptations.
The main aspects that were tries by author to cover in this article includes Female handball
competitors are at a specific danger of continuing lower limit wounds(So and et. al., 2020). The
investigation looks at time-subordinate adjustments of static and dynamic equalization as
potential injury hazard components to a particular warm-up program concentrating on
neuromuscular control. The research was conducted by the author through consideration of many
effective methodologies along with selection of sufficient number of respondents. The
information in this respect includes Forty-one (24.0 ± 5.9 years) female handball competitors
were randomized to a mediation or control gathering. The mediation bunch actualized a 15-min
explicit neuromuscular warm-up program, three times each week for eleven weeks, while the
benchmark group proceeded with their normal warm-up. Parity was evaluated at five time
focuses. Measures incorporated the star outing balance test (SEBT), and focus of weight (COP)
influence speed during single-leg standing(Brent and et. al., 2020). The result that was gathered
by the researcher from the completion of all the above mentioned exercises in methodology
includes No standard contrasts existed between bunches in segment information. Adherence to
neuromuscular warm-up was 88.7 %. Mean COP influence speed diminished essentially after
some time in the mediation bunch (- 14.4 %; p < .001), yet not in the benchmark group (- 6.2 %;
p = 0.056). Be that as it may, these impacts didn't contrast fundamentally between gatherings (p
= .098). Mean changes after some time in the SEBT score were altogether more noteworthy (p
= .014) in the intercession gathering (+5.48) contrasted with the benchmark group (+3.45).
10

Matched t-tests uncovered that the primary critical parity enhancements were seen following a
month and a half of preparing(Guan, 2020).
Article 2
According to the Roberto Benis, Matteo Bonato, and Antonio La Torre (2016), there is hue
role of bodyweight neuromuscular training and performance on the Y balance test is effective in
maintaining the posture. The current research done by the author on female basketball players.
The main aspects cover under this includes neuromuscular preparing improves oblivious motor
reactions by invigorating both the afferent signs and focal components liable for dynamic joint
control. Dynamic joint-control preparing is a crucial part of injury-counteraction programs(Choi
and et. al., 2020). The whole thing was done by the author for purpose of exploring the impacts
of body-weight neuromuscular preparing on Y-Balance Test (YBT) execution and postural
control in female basketball players. The design used under this research was randomized
controlled clinical trial. In this regard, numerous number of basketball practice sessions were
organised. The participants included under this were aggregate of 28 solid world class female
basketball players randomly appointed to a trial (n = 14) or a benchmark group (n = 14). Before
going to the practice sessions some interventions were provided like the trial bunch heated up
with body-weight neuromuscular activities and the benchmark group with standard strategic
specialized activities twice week after week for about two months. The end result ascertained as
that body-weight neuromuscular preparing improved postural control and lower appendage
strength in female basketball players as evaluated with the YBT(Wikstrom, Mueller and Cain,
2020). Consolidating neuromuscular preparing into the exercise schedules for ball players may
upgrade joint mindfulness and decrease the danger of lower furthest point injury.
Article 3
As per the view point of Tamara and et. al. (2020)., the detailed information has also been
revealed on challenges that have been faced by the athletes and other associated people while
utilising balances training provided to them in order to enhance balancing among them in
appropriate manner. The main challenge that has been determined is that lack of concentration
level of athletes towards the balance as they are not having adequate level of knowledge over the
same(Jones, 2020). Along with this, it is necessary to have proper education and information
about balancing so that they can maintain their proper consideration level within it. So it is
necessary to have resources that can provide proper consideration level to athlete from which
11

they can maintain proper balance within training that leads to enhancing their balancing in
effective manner. In addition to this there are various other challenges among athlete’s faces
while utilizing balance training so that they can enhance their balancing in a proper way(Bahr,
2016). Including this, the potential challenge that are faced by athletes within their balance
training is that the pressure of their performance. There is different fear occur among while
maintaining balancing that is developed due to lack of confidence level within in athletes. This
becomes barriers among athletes from which the pressure of achievement develops fear of failure
that leads to the imbalance within training. If the athlete is holding the fear than they are not able
to perform better which develop various other challenges among them. It also develops various
problems within success that reduce the enhancing of balancing in an effective manner.
The most of the athlete’s success are based on their mental preparation which helps in
developing aim and objective by utilizing their training(Hastings, Nixon and McCormick, 2020).
This develops various stressful conditions from which an athlete is no more able to perform
better. This occurs due to the development of fear within mind of athlete that has responded
differently while balancing or utilizing training. In order to utilize balances training, the athletes
need to react normally and reduce the pressure that has developed within the situation in their
mind. They also learn to control their emotion from which they can transform it into positive
energy that help in developing or enhancing their low self-esteem and fear (Chander and Dabbs,
2016). While utilizing balancing training the pressure has come up from various other associates.
So it is necessary to remain focus while utilizing balance so that they can perform their best by
reducing the negative thoughts within their mind. The various challenges occur between athlete
and their coaches which are needed to be properly so that the knowledge about balance can
properly determine by athlete. It is necessary to occur a mutual understanding between both from
which proper communication of information can be provided to each other(Branca and et. al.,
2020). This help in maintaining their balance which has developed due to the lack of
concentration as they do not have proper information about it. It also helps in enhancing the
mental state of athletes from which they can maintain their balance properly.
Article 4:The Effects of Plyometric Type Neuromuscular Training on Postural Control
Performance of Male Team Basketball Players.
As per the view presented by Abbas Asadi, Eduardo Sáez de Villarreal, Hamid Arazi (2015),
anterior cruciate ligament injuries are ordinary within basketball athletes; general preventive
12

programs for declining these injures may be improving postural control or stability with
polymeric training. This research studied the competence of polymeric training program in
basketball practice to enhance postural control performance inside young basketball
players(Mailuhu and et. al., 2020). For doing this research 16 players were recruited as well as
assigned either to a plyometric + basketball training group or basketball training group. This
article is based on quantitative research that will be effective for researcher in collecting of
numerical information within less time duration. In order to analyse data, mean, mode, medium
will be used as a part of descriptive analysis. Along with this, it can be suggested that strength as
well as conditioning professionals use basketball training to improve the athletes' joint
consciousness and postural control to decrease probable future injuries within the lower
extremity(Mailuhu and et. al., 2020).
With the help of development of communication, the coach can properly provide the
information about balancing that help athlete in enhancing balance in a proper manner. The lack
of motivation level is also a challenge among athlete which can occur towards balance as they do
not have proper confidence about their balancing. The lack of motivation can cause various
problems within the mental and physical state of athlete from which they can be filled in
accomplishing their goal of balancing. The athlete need to find other ways so that they can keep
motivated about their performance off balancing(Karkatselou, Gkrilias and Tsepis, 2020). The
lack of vision is also a challenge among athletes which develop various challenge towards
balance as the does not take serious about their performance. The athletes meet to receive proper
session about their balancing so that they can properly intake information and education
regarding it. This can cause various problems among them while balancing as they do not have a
proper education about balancing which develop various challenges in their physical and mental
state. The focus while balancing is an important factor that is needed to be occurs in
athlete(Nakayama and et. al., 2020). The lack of focus can develop challenges among dam in
enhancing their balancing in appropriate manner. The athletes need to adapt to the environment
so that they can negotiate with challenging environment. The lack of this can also develop
various problems among them from which their self-sense cannot be developed including their
self-confidence. This leads to minimizing the goals and strength of balancing. They need to
negotiate with experiences and emotions so that they can develop their strong sense of
confidence that help in in enhancing their balancing in effective way(Ko and et. al, 2020).
13

Article 5:Balance Improvements in Female High School Basketball Players After a 6-week
Neuromuscular-Training Program
According to the McLeod TC1 and et. al. (2009), this article is based on balance
improvements in female. Poor balance has been related with enhanced injury risk amongst
athletes. Along with this, neuromuscular-training programs will be advocated because of injury
avoidance, but little is recognized regarding the advantages of these programs on balance within
high school athletes(Bryman, 2016). Main objective of this article is to determine whether there
are stability profits after participation in a neuromuscular-education application in high school
athletes. This article is also based on quantitative research and for this 62 female of high school
basketball players were recruited. The results of this study is demonstrates that a neuromuscular-
training program can enhance the balance as well as proprioceptive abilities of female high
school basketball players
The athletes need to take proper advices of their issue that has developed during the
balancing training so that they can properly utilize their training with enhancing the balancing.
The lack of taking support from academic develops challenge in enhancing the
balance(FallahiFarrash, Sheikhhoseini and Babakhani, 2020). As there is various balancing
training provided to them from which they can utilize it often. They also need to take proper diet
so that any health issue does not develop within their health. The improper exercise and diet also
raise various challenges among at which from which they cannot utilize their balances training
appropriately. The occurrence of fear of social approval and perfectionism is also challenges that
are faced by athletes with their maintaining balance.
This develops high pressure on the mind of athlete from which they cannot appropriately
maintain and enhance balance in in an appropriate manner. There are also various responsibilities
of athlete occur in the field which is necessary to be maintained by them(Bolton, Hale and
Telemeco, 2020). This also cause high pressure on their mind from which they cannot
appropriately maintain balance. With the development of age there are various changes occur
within the balance Changes can be lead to inactive and active of balance. This develops various
challenges among athletes as their strength minimize due to occurrence of problem in their ankle
in both men and women. The deficient of this cause improper balance that increase risk of falling
in their balance. This occurs as loss of balance due to decrease strength in their legs (Chee,
2019). Due to this, the decrease in mass of bones which decline the strength of muscle more that
14

resultsin in developing of more challenges among them. It causes various changes within their
other body function that decline the performance of balancing(Walsh and et. al. 2020).
Article 6: High Adherence to a Neuromuscular Injury Prevention Programme (FIFA 11+)
Improves Functional Balance and Reduces Injury Risk in Canadian Youth Female Football
Players: A Cluster Randomized Trial
According to the Steffen and et. al, (2013), this article is based on protective consequence
on injury risk inside youth sports via neuromuscular warm-up training routines has constantly
been demonstrated. Main aim of this article is to analyze the effect of player adherence over
performance and injury risk(Chae, Choe and Kim, 2020). For this article qualitative method was
used that are effective and essential in gaining of respondent’s personal opinion about the topic.
Comparison and contrast of articles
Compare and contrast between different articles are mention below in detail in order to
gain more information and understanding of the topic.
Article 1 Article 2 Article 3 Article 4 Article 5 Article 6
In this article
study about the
risk of female
handball athletes
of sustaining
lower injury has
been analysed.
For this study
participants are
forty one female
handball athletes
were
intervention. In
this investigation
time duration is
of eleven weeks
and intervention
group will
implement 15
minutes of
This article will
includes the
study of
neuromuscular
training enhance
unconscious
motor responses.
The objective of
investigation is
to determine the
body weight
neuromuscular
training on Y
balance test.
Participates for
this study is 28
female basketball
player that has
been selected on
the basis of
As compare to
other articles in
this article will
include the study
of poor balance
that has been
associated with
the increased
injury risk
among athletes.
Training
program for this
study is
neuromuscular
training
programs as a
means of injury
prevention. This
study was based
on the objective
In this article the
effect of
polymeric type
of neuromuscular
training impact
on postural
control
performance of
the male
basketball
players has been
determined. In
this study 16
male basket ball
players has been
recruited for the
study. This
study has
included
polymeric
This article was
significant in
understanding
poor balance will
lead to increase
in risk of injury
among athletes.
The objective of
this study is to
determined the
gain in balance
after
participation in
training program
of high school
athletes. This
articles will
includes the
study on the
basis of non
In this study,
protective
effect on
injury risk in
youth sports.
In this
participants
are of age
between 13 to
18 years.
Coaches of 31
tiers 1 to 3
level teams
were
introduced. In
this
performance
testing
includes start
excursion
15

specific
neuromuscular
warm up
program that will
be of three times
as weak. As a
result it has been
determined that
there is no
differences
existed between
the groups on the
basis of
demographic
data. the overall
conclusion of the
study was that
warm up will
have positive
influence balance
variables with
the relation of
the increased risk
of lower
extremity
injuries in female
handball athletes.
randomized
controlled
clinical trial. In
this study time
duration is of 8
weeks which
includes the
experimental
group warmed up
with body weight
neuromuscular
exercises.
of determining
the balance gains
after
participation in
the
neuromuscular
training program
in high school
athletes. Selected
participants for
this study was 62
female high
school basketball
players that has
been recruited
from local high
school
community.
training program
has been
considered.
Time duration of
this study is of 6
weeks and all
players will be
trained twice a
week.
randomized
controlled trail.
This study will
includes 62
female basket
ball players of
high school.
Selected time
duration for this
study is 6 weeks
of neuromuscular
training program.
balance test,
single leg
balance, triple
hop and
jumping over
a bar test.
Theme 1: The benefits of utilising balance training over ankle sprains among woman and man
athletes.
According to the Hammami and et. al, (2016), The balance training refers to maintain body
weight and strength in proper manner which facilitate to avoid ankle problems. It includes the
criterion of managing balance of human body among athletes in order to maintain their health by
avoiding ankle related issues among them. It has been founded that utilising the balance training
among male and female athletes is favourable in terms of maintaining their health condition. It
16

involves the fact that balance training provides different types of beneficial in respect of
increasing their strength to recover from various muscles problems in proper manner. It is said
that Ankle sprains arethemostcommon musculoskeletal injuries which highly arise in the athletic
while doing excessive physical activities(Mohammadi, Hadian and Olyaei, 2020). In order to
address such injuries in an effective manner there are various strategies and strict plans which
needs to be followed by the athletic on a regular basis. With the help of all these procedures,
sprains and pains will be reduced in an effective manner and improves the muscle power. The
strategy of providing effective balance training among woman and man athletes over ankle
sprains provides number of benefits to them(Evans and et al. 2017). Initially, it includes the
benefit of faster reaction time as it will help an individual to keep them upright if they begin to
fall through putting out an arm quickly to grab something stable. However, it involves the
improve coordination which will provide support directly in terms of preventing falls but it can
also help athlete regarding rolling besides of crashing them to go down.
Article 6
On the other hand, Steffen and et. al. (2013), the balance training is beneficial to increase
more muscles by making them stronger as well as larger muscles as they can buffer the effect of
a fall along with rendering some protection for bones and joints. By doing exercise on a regular
basis, it has been said that individual can improve their muscle strength and bones which will
help them to perform their physical activities in an effective manner. It consists the another profit
of increasing strength of bones by making then stronger(Yoshida and Suzuki, 2020). It is
favourable to resistance exercises are responsible for strengthen bones along with making bones
stronger that are more resistant fractures. However, better brain function is facilitating by
balanced training program as regular exercise provide help to maintain effective brain function
according to the age. It will facilitate clearer thinking that many help athletes to ignore
conditions which are responsible for increasing the risk of falls among male and female athletes
respectively. Meanwhile, it has been evaluated that athletes should utilise the balance training
programs in respect of ankle sprains. This is essential for a person who are athletes that they
must examine and timely check their body so that they can analyse issue if there is any(Lee and
et. al., 2020). This will help them in order to timely or regularly go for body check-up so that
they can effectively perform their physical activities. It is suitable to make an appropriate it is
observed that, it is beneficial in terms of several aspects of health among athletes such as balance
17

& injury and improving balance that helps to avoid ankle sprain along with maintaining better
health.
It has been analysed that by utilizing balance training in an effective manner by the athletic
on a regular basis, various types of benefits will be gained by the person which includes strong
muscles, relief in pain, better performance at filed and many more. All these benefits are gained
by both male and female when they adopt doing balance training on a regular basis(Fraser and et.
al. 2020).These challenges need to be considered by the athletic on a regular basis and do not
avoid any kind of issues so that they can reduce negative impact and gain positive response. In
addition to this, it is also very essential fortheathletes thatthey need to adapt the
externalenvironmentin order to easily negotiate with thechallengingenvironment. lack of this
willcreatedifferent problems within them whichaffect their self-sense along with their self-
confidence. This will leadtowardsthe reduction of attaining goals aswell as strength of balancing
(Knight and et. al, 2016).
Theme 2: Different types of balance training that can be used to reduce the ankle sprains of
athletes.
According to the Read and et. al, (2016), The balance training involves the process of
learning to balance the weight of body in order to avoid falls by avoiding ankle sprains among
male and female athletes. It includes different types of exercise that are considered among
balance training that are mentioned here. It has been founded that effective types of balance
training should be used by men and women athletes to maintain their health by avoiding risk of
falls. Firstly, it includes the process of standing with own weight on one leg along with raising
the other leg to the side or behind respectively(Strøm and et al., 2016).This will help in
strengthentheirlegs and other muscle so that they can remain fit and gain various advantages at
the competitive environment. Secondly, it involves the technique of putting the heel right in front
of toe like walking on a tight rope. Thirdly, it consists the criterion of standing up and sitting
down from a chair without using own hands. However, it includes another exercise of walking
while alternating knees lifts with each step. In addition to this, it is necessary for athletes to carry
out tai chi or yoga which make them healthier to reduce risk of falls(Grassi, A. & et al., 2018).
Moreover, it includes the utilisation of equipment like an object that has an inflatable dome on
top of circular platform, which are responsible for challenging balance of an individual. By doing
18

all these physical activities on a regular basis and adopting balance training help in improving
the overall performance of the individuals.
` On the other hand, it has been founded that there are different other balance training
exercises which helps athletes to avoid risk of falls and ankle sprain. It includes the procedure of
holding the position for a long duration of time and adding movement to a pose (Scudamore and
et al., 2019). However, it has been analysed that closing eyes and letting go for chair or other
support is helpful to enhance the concentration that improves balance and reduce risk of any kind
of injury. Moreover, it has been evaluated these exercise can be used by male and female athletes
to maintain their balance in order to get rid of ankle sprains respectively. It involves different
types of exercises including several benefits related to certain components to become strong like
flexibility, aerobics, strength, sport and low impact. These are the exercises which help in
improving ankle strength and reduce any kind of pain which mainly occurs in the body of
athletics. Along with this, another benefit is that it will help them in their professional life as if
they will remain fit and strong (Roos and et. al, 2017).
Theme 3: The challenges that can be faced while utilising balance training.
As per the view presented by Schiftan, Ross and Hahne (2015), There are different types of
challenges related to balance training which are faced by people who consider this program to
maintain health. It has been founded that several challenges are associated with balanced training
programs that are mentioned here. However, it involves the injury occurs during exercise
conducting in initial level without guidance of instructor. It includes another challenge related to
balance that are related to several elements like eyes open, feet together, head tits, eyes closed,
reach overhead, head turns, reach to ground, stand to foam, stand on rocker board and eyes open
with tracer. It is necessary for athletes to take proper guidance from instructor and conduct such
exercises under provision of professional trainer(Rivera and et al., 2017). It is also very essential
to negotiate withtheemotions as well as experiences so they can create strong sense of
confidencewithinthem, which as a result assist them in improving their balancing in an effective
manner. The athletes required to take systematic advices relatedtotheir issues and problems
which has been developed at the time of balancing training so they can effectivelyuse their
training so that they can enhance their performance and effectiveness.
It has been analysed that sink and washing utensil time is used to balance you but it has a
challenge of slipping due to water in surroundings so it may develop risk of dangerous fall and
19

severe injury. It is required for athletes to avoid utilise regular activities for balance training but
select separate time for the same and do it under provision of professional instructor (Liu, Dong
and Tang, 2018). Another challenge faced while using balanced training is that it requires lot of
cost as it requires professional trainers in order to provide training session to the athletic so that
they can feel strong muscle However, it has been evaluated that some of people begin brushing
in a way to balance that is also risky to may have minor injury. In addition to this, there are
different challenges which athletes faced during certain relevant practices such as slow down the
sitting and standing process that may develop pain in other parts of body (Smith, Chimera and
Warren, 2015). It involves activity of lifting weight while cooking that is also challenging to
have some injury then always do balance training under provision of professional
trainer.Furthermore, ithas also been said that there are differenttypesofchallenges within athlete’s
facedby them by using balance training inorder to enhance theirbalance life. All these challenges
faced by athletics might affect their life in a negative manner. Therefore, all the challenges faced
by male and female athletics related to the ankle sprains affects their personal as well as
professional relationship. Along with this, their self-confidence might get reduced which affect
their mental as well as physical health in a negative manner(Hubbard-Turner, 2019). Apart from
this, it has also been analyzed that this might minimize the changes of attaining their professional
and personal targets.
CONCLUSION AND RECOMMENDATION
Conclusion
It has been concluded from entire report that today, the main problem which are faced by
athletes is related with their ankle pain. It comes as barrier in front of them to give better
performance during sport tournaments. Therefore, to reduce the ankle sprains a special training
generally provided to them, which provide guidance how to prevent themselves from such pain
as well as respond if it occurs during tournament. Through investigation from various secondary
sources, it has been evaluated that ankle injuries or sprains take a huge toll both in short-term or
over long time on sportspersons, especially to those who are associated with games like soccer,
football, basketball and running. However, symptoms of ankle pain at initial level generally
improve within first couple days or may take two weeks, but it may sometime linger for more
than year. Therefore, repeat sprains including chronic pain arise instability which can hobble
20

active athletes throughout the lifespan. In this regard, to protect athletes from such chronic issue,
providing training during regular practice proves much beneficial. Stimulating the ankle-specific
exercise practices, may reduce chance of repeat sprain. Through various external sources, it has
been evident that balance training considers as important part of rehabilitation programme, that
helps athlete to respond and prevent from ankle injuries. The number of benefits associated with
balance training is building of strength and fitness. As balance training is mainly divided into
basic segments like static and dynamic make sportsperson able to give better performance in
their respective fields. Along with this, effect of exercise like lifting objects creates reflex control
related to muscle activity.
Numerous studies have proven that poor balance ability among athletes is significantly
related with increased risk of ankle sprains in different activities. This relationship is appeared
more common relatively in males than females. Under this process, studies related to
multifaceted intervention include balance training such as jumping, standing on one foot, landing
or agility exercises. So, this would result in terms of significant reduce the ankle or knee injuries
in sportsperson associated with handball, volleyball, soccer and recreational athletes. But a
number of challenges also associated with balance training, such as injuries happened while
standing on one leg. Along with this, female athletes are at higher risk of posing such challenges,
during training specially, which may highly create physical pain for them. Therefore, to improve
effectiveness of balance training, it is essential for athlete to work under guidance of supervisors.
With experience coach, athletes can do proper exercise with more accuracy. But considering the
needs and requirements of sportsperson, it has been concluded more exercise with balancing
ones, must involve. In addition to this, training requires specialised trainers for supervising the
trainers, to learn how to prevent themselves from occurrence of ankle sprains or injuries.
Through this research, it has also further evaluated that in order to increase effectiveness of
training program, athletes need to give proper time and efforts for increasing their flexibility and
strengthening power, so that they can give better performance.
RECOMMENDATION
After examining the above research, it has been founded that ankle sprains often occurs in
the sports field and is serious pain which is mostly faced by athletes. Athletes in sports like
football, basketball etc. These ankle sprains are also of various types such mild, severe etc. It
21

depends upon the individual capability and calibre to deal with pain. Some person heals faster
and some took time to heal the injury. So, few recommendations have been mentioned below-
It is recommended that to overcome with ankle sprain person need to use effective
measures like ice, yoga, elevation etc. When taking measures, focus should be present on those
so that effect of such measures is done in appropriate manner.
Further another recommendation is that when taking any remedies regarding the injury, it
is to be adopted only after consulting with professionals or relatives having knowledge about the
ankle sprains injury.
Then, person with ankle sprains has to do rest approximately 3 days for athletes & for
normal people is about 4-6 weeks. Healing the pain in appropriate manner is necessary so that it
do not get worse than before.
Another one is doing exercise regularly on daily basis is also another best treatment for
ankle injury. But it is also need to make ensures that limited amount of force is to be used to the
ankles.
As the balance training is mostly used it is also recommended that it is to be done under
proper consideration so that it does not have negative impact on body.
In balance training, various type of exercise is involved & should be used by analysing
and examining the injured person. It is crucial because use of wrong type balance training might
cause huge problem to the caused injury.
Other recommendation is that, when training is adopted it is responsibility of trainer to
make ensure that it is done regular not like one day and then third day. Consistent use training
assists in healing of injury at faster rate.
Also, when professional is hired it is necessary for individual to not completely do
whatever the trainer says because sometime some suggestions by them can also be wrong. So,
before applying those suggestions to the body proper research is to be done in effective manner.
It is also recommended that when doing balance training exercise, body postures,
strength, motivation, gears etc. need to present otherwise it won’t be a successful process.
From the above recommendations it is specified that balance training is beneficial as well
as non-beneficial for body depending upon the trainer and usage. So, it applies it properly, one
need to be string & focused so that process is done in proper manner. Hence, it is time
22

consuming process and patience has to be keep by each and every individual because slower the
process, better is the result.
23

REFERENCES
Books and Journals
Azeem, Z. and Zutshi, K., 2017. Does balance training balance the functional aspects of ankle
instability? Saudi Journal of Sports Medicine. 17(1). p.14.
Bahr, R., (2016). Why screening tests to predict injury do not work—and probably never will…:
a critical review. Br J Sports Med, 50(13), pp.776-780.
Bell, E., Bryman, A. and Harley, B., (2018). Business research methods. Oxford university press.
Bellows, R. and Wong, C.K., (2018). The effect of bracing and balance training on ankle sprain
incidence among athletes: a systematic review with meta-analysis. International
journal of sports physical therapy. 13(3). p.379.
Bolton, C., Hale, S. and Telemeco, T., (2020). The Effects of Therapeutic Exercise With and
Without Mobilization in Participants With Chronic Ankle Instability: A Randomized
Controlled Trial. Journal of Sport Rehabilitation, 1(aop), pp.1-8.
Branca, A. & et. al. (2020). Classification, Treatment, and Arthroscopic Procedures. In Ankle
Joint Arthroscopy (pp. 117-123). Springer, Cham.
Brent, F. J. & et. al. (2020). Whole-body vibration and stretching enhances dorsiflexion range of
motion in individuals with chronic ankle instabilitys. Physical Therapy in Sport.
Bryman, A., 2016. Social research methods. Oxford university press.
Chae, J. S., Choe, Y. W. and Kim, M. K., (2020). The Effects of Proprioceptive Exercise
Combined with Cognitive Task on the Balance and Ankle Function of Chronic Ankle
Instability Adults. Korean Society of Physical Medicine, 15(1), pp.65-76.
Chander, H. and Dabbs, N.C., (2016). Balance performance and training among female
athletes. Strength & Conditioning Journal, 38(2), pp.8-13.
Chee, M., (2019). The Impact of Balance Training on Sand on the Ankle Stability of a Young
Adult with an Ankle Sprain (Doctoral dissertation, Azusa Pacific University).
Choi, W. S. & et. al. (2020). Prognostic factors of acute ankle sprain: need for ultrasonography to
predict prognosis. Journal of orthopaedic science, 25(2), pp.303-309.
Evans, A. & et al. (2017). P13 Gender differences during jump landing/cutting in lower
extremity kinetic and energetic patterns in chronic ankle instability.
FallahiFarrash, F., Sheikhhoseini, R. and Babakhani, F., (2020). Effect of 8 Weeks of Functional
Exercise on Soft Surfaces on Balance and Electromyographic Activity of Selected
Muscles in Female Taekwondo Athletes. Women’s Health Bulletin, 7(2), pp.9-15.
Feger, M. A. & et. al. (2015). Lower extremity muscle activation in patients with or without
chronic ankle instability during walking. Journal of athletic training, 50(4), pp.350-
357.
Fraser, J. J. & et. al. (2020). Effects of midfoot joint mobilization on ankle-foot morphology and
function following acute ankle sprain. A crossover clinical trial. Musculoskeletal
Science and Practice, 46, p.102130.
Ghauri, P., Grønhaug, K. and Strange, R., (2020). Research methods in business studies.
Cambridge University Press.
Grassi, A. & et al. (2018). Postural stability deficit could predict ankle sprains: a systematic
review. Knee Surgery, Sports Traumatology, Arthroscopy. 26(10). pp.3140-3155.
Guan, S., (2020). Observation of Ankle Sprain in the Acute Phase of Sports with
Microscope. ActaMicroscopica, 29(3).
24

Hammami, R. & et. al. (2016). Sequencing effects of balance and plyometric training on physical
performance in youth soccer athletes. The Journal of Strength & Conditioning
Research, 30(12), pp.3278-3289.
Hastings, M., Nixon, D. and McCormick, J., 2020. Nonsurgical Treatment of Acute and Chronic
Ankle Instability. Baxter's The Foot and Ankle in Sport, p.247.
Hubbard-Turner, T., (2019). Lack of Medical Treatment from a Medical Professional After an
Ankle Sprain. Journal of athletic training. 54(6). pp.671-675.
Johnston, M. P., (2017). Secondary data analysis: A method of which the time has
come. Qualitative and quantitative methods in libraries, 3(3), pp.619-626.
Jones, H., (2020). Ankle Injuries. In Injury and Health Risk Management in Sports (pp. 165-
171). Springer, Berlin, Heidelberg.
Karkatselou, A., Gkrilias, P. and Tsepis, E., (2020). Does fatigue expose functional deficits in
chronic lateral ankle sprain?. Journal of Physical Therapy Science, 32(1), pp.20-22.
Knight, A. C. & et. al. (2016). Assessment of balance among adolescent track and field
athletes. Sports biomechanics, 15(2), pp.169-179.
Ko, K. R. & et. al. (2020). Ankle strength is not strongly associated with postural stability in
patients awaiting surgery for chronic lateral ankle instability. Knee Surgery, Sports
Traumatology, Arthroscopy, 28(1), pp.326-333.
Lee, K. & et. al. (2020). Characteristics of the balance ability and isokinetic strength in ankle
sprain. Isokinetics and Exercise Science, (Preprint), pp.1-7.
Liu, L., Dong, Z. and Tang, N., (2018), July. An Interactive Training System Design for Ankle
Rehabilitation. In International Conference on Digital Human Modeling and
Applications in Health, Safety, Ergonomics and Risk Management (pp. 169-182).
Springer, Cham.
Mailuhu, A. & et. al. (2020). 136 Understanding the impact of ankle injuries among
contemporary pre-professional dancers: incidence and risk factors.
Mailuhu, A. K. & et. al. (2020). Outcome of a neuromuscular training program on recurrent
ankle sprains. Does the initial type of healthcare matter?. Journal of Science and
Medicine in Sport.
Mohammadi, N., Hadian, M. R. and Olyaei, G., (2020). The Effects of Wii Fit Plus Training on
Functional Ability in Athletes with Functional Ankle Instability. Sports Orthopaedics
and Traumatology.
Nakayama, S. & et. al. (2020). 137 Epidemiology of ankle sprains in elite high school basketball
players: medical and physical checkup report, relationships between prevalence of
ankle sprains, unstable sensation, ATFL pathology and the balance test.
Quinlan, C. and et. al., (2019). Business research methods. South Western Cengage.
Read, P. J. & et. al. (2016). Neuromuscular risk factors for knee and ankle ligament injuries in
male youth soccer players. Sports medicine, 46(8), pp.1059-1066.
Rivera, M. J. and et al., (2017). Proprioceptive training for the prevention of ankle sprains: an
evidence-based review. Journal of athletic training. 52(11). pp.1065-1067.
Roos, K. G. & et. al. (2017). The epidemiology of lateral ligament complex ankle sprains in
National Collegiate Athletic Association sports. The American journal of sports
medicine, 45(1), pp.201-209.
Schiftan, G. S., Ross, L. A. and Hahne, A. J., (2015). The effectiveness of proprioceptive
training in preventing ankle sprains in sporting populations: a systematic review and
meta-analysis. Journal of science and medicine in sport, 18(3), pp.238-244.
25

Scudamore, E. M. and et al., (2019). Use of functional movement screen scores to predict
dynamic balance in physically active men and women. The Journal of Strength &
Conditioning Research. 33(7). pp.1848-1854.
Silverman, D., 2016. Introducing qualitative research. Qualitative research, pp.3-14.
Smith, C. A., Chimera, N. J. and Warren, M., (2015). Association of y balance test reach
asymmetry and injury in division I athletes. Medicine & Science in Sports &
Exercise, 47(1), pp.136-141.
So, E. & et. al. (2020). Surgical Treatment of Subtalar Joint Instability: Safety and Accuracy of a
New Technique in a Cadaver Model. The Journal of Foot and Ankle Surgery, 59(1),
pp.38-43.
Strøm, M. and et al., (2016). Ankle joint control during single-legged balance using common
balance training devices–implications for rehabilitation strategies. International
journal of sports physical therapy. 11(3). p.388.
Veal, A.J., 2017. Research methods for leisure and tourism. Pearson UK.
Walsh, B. M. & et. al. (2020). Exercise-Based Rehabilitation and Manual Therapy Compared
With Exercise-Based Rehabilitation Alone in the Treatment of Chronic Ankle
Instability: A Critically Appraised Topic. Journal of Sport Rehabilitation, 1(aop),
pp.1-5.
Whyte, E., Burke, A., White, E. and Moran, K., (2015). A high-intensity, intermittent exercise
protocol and dynamic postural control in men and women. Journal of athletic
training, 50(4), pp.392-399.
Wikstrom, E. A., Mueller, C. and Cain, M. S., (2020). Lack of Consensus on Return-to-Sport
Criteria Following Lateral Ankle Sprain: A Systematic Review of Expert
Opinions. Journal of Sport Rehabilitation, 29(2), pp.231-237.
Yoshida, T. and Suzuki, T., 2020. Relationship between chronic ankle sprain instability and
ultrasonographic evaluation of the peroneus during a single-leg standing task. Journal
of Physical Therapy Science, 32(1), pp.33-37.
Articles
Steib Zahn P., Eulenburg Pfeifer and Zech.(2016).,Time-dependent postural control
adaptations following a neuromuscular warm-up in female handball players: a
randomized controlled trial.. [Online] Available through
<https://www.ncbi.nlm.nih.gov/pubmed/27757240>
Roberto Benis, Matteo Bonatoand Antonio La Torre (2016) Elite Female Basketball Players'
Body-Weight Neuromuscular Training and Performance on the Y-Balance Test.
Journal of Athletic Training: September 2016, Vol. 51, No. 9, pp. 688-695.
Tamara C.& et. al. (2020). Balance Improvements in Female High School Basketball Players
after a 6-Week Neuromuscular-Training Program (2015).[Online] Available through
<https://journals.humankinetics.com/view/journals/jsr/18/4/article-p465.xml>
Abbas Asadi, Eduardo Sáez de Villarreal, Hamid Arazi(2015).The Effects of Plyometric Type
Neuromuscular Training on Postural Control Performance of Male Team Basketball
Players.. [Online] Available through <https://www.semanticscholar.org/paper/The-
Effects-of-Plyometric-Type-Neuromuscular-on-of-Asadi-Villarreal/
0e3f3a002490db707f0a99dab9055f54df4d91e1>
26

McLeod TC1. & et. al. (2009).Balance improvements in female high school basketball players
after a 6-week neuromuscular-training program.. [Online] Available through
<https://www.ncbi.nlm.nih.gov/pubmed/20108849>
Steffen K 1. & et. al. (2013). High adherence to a neuromuscular injury prevention programme
(FIFA 11+) improves functional balance and reduces injury risk in Canadian youth
female football players: a cluster randomised trial.. [Online] Available through
<https://www.ncbi.nlm.nih.gov/pubmed/23559666>
27