Kristian Ferrell
Ankle sprains are one of the most common injuries in basketball, with 25,000 people spraining their ankle every day. While they are highly treatable, returning to the sport too soon can lead to long-term problems. However, with the right precautions and training, these injuries can be avoided.
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What You'll Learn
- Wear ankle braces and tape your ankles to stabilise your joint
- Strengthen your ankles with exercises like calf raises and ankle circles
- Improve your balance and agility to control your movements
- Replace your basketball shoes when the soles wear down
- Avoid back-to-back intense games to prevent over-exertion
Wear ankle braces and tape your ankles to stabilise your joint
Ankle braces and taping are effective ways to stabilise your joints and prevent ankle injuries when playing basketball. Basketball involves a a lot of lateral movement and quick direction changes, which can leave players vulnerable to ankle injuries and sprains. Wearing an ankle brace can help prevent injuries by providing support and stability. Braces can also offer compression and recovery support without hindering your performance.
When choosing an ankle brace, consider your needs and whether you require more support due to an injury or something lighter for prevention. For instance, if you need support for an injured Achilles tendon, a brace with a contoured foam pad can stabilise the tendon and help reduce strain. If you tend to sweat a lot, consider a brace with moisture-wicking properties. It is also important to ensure a proper fit for maximum comfort and support.
Taping is another effective method to prevent ankle sprains in basketball. It provides support to the lateral and medial ligaments of the ankle joint. Before taping, cover both ankles with pre-wrap to avoid skin irritation from repetitive use. Then, apply two strips of tape around the leg, 10 cm above the tibialis malleoli, with the foot in a neutral position. Next, place two strips from the medial to the lateral side of the ankle. Finish by taping the classic "figure sixes" for the subtalar joint, initially placing the tape on the medial anchor and attaching it back to the medial anchor through the plantar surface of the foot.
In addition to wearing braces and taping, you can also train your ankles by improving your mobility, flexibility, and stability. This can be done through exercises such as calf stretches and single-leg balance exercises.
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Strengthen your ankles with exercises like calf raises and ankle circles
Strengthening your ankles is a great way to prevent injuries when playing basketball. Calf raises and ankle circles are excellent exercises to improve your ankle strength and mobility.
Calf Raises
Calf raises are a simple and effective way to strengthen the muscles in your lower legs, ankles, and feet. They target the gastrocnemius and soleus muscles, which are crucial for ankle flexion and extension, as well as maintaining balance.
Here's how to perform a standing calf raise:
- Stand on an exercise or yoga mat with your feet shoulder-width apart, toes pointing forward.
- You can also do this exercise on a step or stair to increase the range of motion.
- Raise your heels slowly, keeping your knees extended but not locked.
- Pause for a second when you're standing on the tips of your toes.
- Lower your heels back to the ground, returning to the starting position.
You can modify this exercise by holding onto a chair or a wall for support if you have balance issues. Additionally, turning your toes inward will work the inner calf muscles more, while turning them outward will target the outer calf muscles.
Seated calf raises are another variation that focuses on the soleus muscle and can be done by pushing down on the balls of your feet while lifting your heels off the ground.
Ankle Circles
Ankle circles are a great way to improve your ankle's range of motion and flexibility. Here's how to do them:
- Stand with your feet flat on the ground and your toes pointing straight ahead.
- Keeping your foot flat, lift it slightly off the ground and rotate it in a circle, first in one direction and then the other.
- Repeat this motion for several repetitions in each direction.
In addition to these exercises, it's important to include dynamic stretches and mobility work in your routine to further enhance your ankle's range of motion and reduce the risk of injury.
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Improve your balance and agility to control your movements
Improving your balance and agility can help you control your movements on the basketball court and avoid ankle injuries. Here are some ways to improve your balance and agility:
Strengthen Your Lower Body Muscles
The stronger your muscles are, the better your ankles will be supported and stable. Incorporate strength-building exercises into your training regimen that specifically target your ankles, calves, and lower-leg muscles. This includes exercises such as calf raises, ankle circles, single-leg balance drills, and resistance band exercises.
Stretch and Mobility Exercises
Tight calf muscles can increase your risk of ankle injuries. Stretching and mobility exercises can help improve your range of motion and reduce the likelihood of rolling your ankle. Hold stretches for at least 30 seconds without bouncing back and forth. Additionally, focus on restoring mobility in your ankle by performing exercises that target dorsiflexion movement, bringing your knee over your toe.
Balance Training
Work on improving your balance by performing exercises such as single-leg stance drills. Start by standing on one leg with your eyes open, and then gradually increase the challenge by closing your eyes. Try to hold this position for at least 10 seconds, and then work on increasing the duration. You can also use balance devices like discs or wobble boards to further challenge your balance and improve your stability.
Plyometric Training
Plyometric training helps prepare your tendons and ligaments for the quick movements and changes in direction that are common in basketball. This type of training will help your body adjust to the stress of these rapid movements, reducing the risk of ankle injuries.
Agility Drills
Incorporate agility drills into your training routine to improve your agility and change of direction. This can include exercises such as shuttle runs, zigzags, or other drills that require quick starts, stops, and changes in direction.
By focusing on improving your balance and agility, you can enhance your overall movement control and reduce the risk of rolling your ankle during basketball activities.
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Replace your basketball shoes when the soles wear down
Basketball shoes are designed to withstand the sport's unique demands, such as jumping, sprinting, and cutting. However, the constant impact and friction from these movements cause the soles to wear down over time, reducing the shoe's support and cushioning. This degradation can increase the strain on your feet, knees, and ankles, making you more susceptible to injuries.
To prevent this, it is crucial to inspect your basketball shoes regularly for any signs of wear and tear. Check for sole separation, where the sole starts to detach from the upper part of the shoe. This can compromise traction and increase the risk of slipping on the court. Additionally, look for excessive wear on the outsole, especially if the tread pattern is smooth or eroded, as this can reduce grip and make quick movements dangerous.
The lifespan of basketball shoes varies depending on factors such as playing frequency, surface type, and your weight. For frequent, high-level players, shoes typically last around 3 to 6 months, while casual athletes can get 6 to 12 months or longer from a pair. Outdoor courts with rough surfaces like asphalt or concrete will accelerate the wear and tear on your shoes' soles.
It is recommended to replace your basketball shoes after 300 to 500 miles of use or 45 to 60 hours of play. However, this can vary depending on your gait pattern, arch type, and foot width. Some shoes may show signs of wear and tear earlier, so it is important to pay attention to any changes in cushioning, support, and traction. Worn-out insoles can be replaced temporarily to regain some comfort, but if the soles are degraded, it is best to invest in a new pair of shoes to maintain performance and reduce the risk of injuries.
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Avoid back-to-back intense games to prevent over-exertion
Playing basketball comes with a high risk of ankle injuries, which can be very painful and keep you off the court for a long time. One of the best ways to prevent this is to avoid back-to-back intense games and training sessions, giving your body time to rest and recover.
Playing intense games of basketball can be very physically demanding, and playing multiple games in a row without a break can put a lot of strain on your body. This is especially true if you are playing on consecutive days. The nature of the sport means that your ankles are under a lot of pressure, and without time to recover, you are at a much higher risk of injury.
Taking a break between games is important for reducing the risk of injury, and also for maintaining your performance levels. Playing back-to-back games will likely result in your performance dropping off, and you may become more susceptible to making mistakes that could lead to injury.
If you are playing in a tournament or league where games are scheduled with short turnarounds, it is important to be aware of this and take extra precautions. Make sure you are properly warmed up before each game, and consider wearing an ankle brace for extra support. You should also be mindful of your body during the game, and if you are feeling particularly fatigued, it may be best to sit out for a period.
By avoiding playing intense games of basketball on consecutive days, and giving your body time to rest and recover, you can significantly reduce the risk of rolling your ankle and suffering a painful injury.
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Frequently asked questions
Here are some ways to prevent rolling your ankles:
- Wear an ankle brace to help protect and stabilise your ankle.
- Replace your basketball shoes when the soles wear down.
- Improve your balance and agility to control your movements and avoid injury.
Here are some exercises to prevent ankle injuries:
- Calf raises
- Ankle circles
- Single-leg balance
- Resistance band exercises
- Swing your leg side to side while keeping your foot flat with toes pointing straight ahead.
If you roll your ankle, remember PRICE:
- Protection: Reduce further trauma to your ankle.
- Rest: Allow your ankle to heal.
- Ice: Control pain and swelling.
- Compression: Further control swelling.
- Elevation: Limit the amount of swelling.
