Helena Frye
Ankle sprains are one of the most common injuries in basketball, with players often having to sit out for a large part of the season. The injury usually occurs after a jump, when landing badly, or when stepping on another player, twisting the ankle. The treatment for a sprained ankle depends on the severity of the injury. In most cases, the RICE protocol (rest, ice, compression, and elevation) is recommended for the first 24-48 hours. For more severe sprains, immobilization with a wrap, brace, or walking boot may be necessary. In some rare cases, surgery may be required. To prevent future injuries, athletes should focus on strengthening the ankle and improving balance through specific exercises.
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What You'll Learn
Reduce swelling and inflammation
Ankle sprains are one of the most common injuries in basketball, and they can be caused by a variety of movements such as jumping, landing badly, or stepping on another player. The first step in treating a sprained ankle is to minimise swelling and inflammation. This can be achieved through the following methods:
Rest
Give your ankle time to heal by reducing physical activity and avoiding putting weight on it. Use crutches if necessary to avoid putting any weight on the injured area.
Ice
Apply ice to the injured area to help reduce swelling and pain. This is a simple yet effective way to treat the sprain.
Compression
Use an elastic bandage or compression sock to provide support and compression to the ankle. This will help reduce swelling and provide stability to the joint.
Elevation
Keep your ankle elevated above your heart when possible to reduce swelling. This helps to minimise the swelling and promote healing by reducing the pressure on the injured area.
Anti-inflammatory medication
While anti-inflammatory medications can help reduce inflammation, they are not always recommended as they can reduce tissue healing. It is important to consult with a doctor or sports medicine physician to determine the best course of treatment.
By following these steps and giving your ankle adequate time to heal, you can effectively reduce swelling and inflammation after a sprained ankle. However, it is important to note that the greatest risk factor for spraining your ankle again is having a previous ankle sprain. Therefore, proper rehabilitation and prevention strategies are crucial to reducing the risk of future injuries.
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Support the ankle
Supporting your ankle is crucial to treating a sprain and preventing further injuries. Here are some detailed instructions to support your ankle effectively:
Wear supportive gear
Use tape, a lace-up brace, or a compression sock to support and protect your ankle. You can also wear high-top shoes or a walking boot if recommended by a medical professional. Ensure your shoes fit well and that any laces, Velcro, or straps are securely fastened for maximum support.
Prop your foot up
Keep your ankle elevated, ideally above the level of your heart, to reduce swelling and inflammation. This is especially important during the initial 24-48 hours after the injury.
Avoid weight-bearing activities
Avoid putting weight on your injured ankle to prevent further damage and give it time to heal. You may need to use crutches to help with this.
Strengthen and stabilise
As your ankle starts to feel better, begin gentle exercises to improve flexibility, stability, and strength. Focus on exercises that work on moving the joint and rebuilding balance. Plyometric training can also help prepare your tendons and ligaments for the stress of quick basketball movements.
Take your time
Ensure your sprained ankle is completely healed before returning to sports or other strenuous physical activities. Gradually increase your activity levels, listening to your body and letting pain guide your progress. Returning to sports too soon can lead to long-term problems and increase the risk of re-injury.
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Use crutches to avoid putting weight on the injured area
Crutches are a great way to avoid putting weight on your injured ankle as it heals. They are commonly used after sports injuries, including sprains, and can help you stand, walk and move without putting your full weight on the affected area.
There are different types of crutches, but underarm (axillary) crutches are the most common. These have a padded top that fits under your arm, a straight frame, and a handgrip. Forearm crutches are usually shorter and have a supportive cuff that fits around the back of your upper arm, just above your elbow. Gutter crutches are less common and have a padded pocket on top of a straight pole for resting your forearms, with a handgrip attached at the front.
Your healthcare provider will advise you on which type of crutch to use, how long to use it for, and how much weight you can put on your injured ankle. They may tell you not to put any weight on the injured area at all (this is called "nonweight bearing"), or they may advise you to only touch your toe to the ground to stabilise yourself and regain your balance ("toe touch for balance only").
To walk with crutches, move both of them forward at the same time as your injured leg. Push down with equal pressure on both handgrips and step through with your uninjured leg. Regain your balance before stepping again. If you are wearing a boot or cast on your injured foot, be sure to follow your healthcare provider's instructions on how much weight you can put on it.
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Do exercises to strengthen the ankle
Once the swelling has reduced, and you have regained some range of motion and strength in your ankle, you can begin exercises to strengthen your ankle. It is important to regain muscle control and proprioception (your brain's sense of where your ankle is and how to move it).
You can start with some simple motions to maintain your range of motion and flexibility. Sit on a couch or comfortable chair and extend your injured leg out. Trace the letters of the alphabet in the air with your big toe. You can also try writing out each letter of the alphabet three times with your foot, moving your ankle in all directions.
Another simple exercise is to stand on your injured foot and lift the other foot off the floor behind you. Try to balance for a few seconds, and then build up to 30 seconds and one minute. Repeat the exercise with your eyes closed, which is much harder.
You can also do exercises with a resistance band. Sit on the floor and prop up your ankle with a rolled-up towel or swimming noodle to keep your heel off the floor. Place the elastic band around the ball of your foot and hold the two ends. Slowly push your ankle forward as if you are pointing your toe, and then bring it back. Repeat this 10 times.
Once you have mastered these exercises, you can progress to more challenging isotonic exercises, which use your ankle's range of motion against some form of resistance. For example, stand on your affected leg with the resistance band applied to your unaffected leg. Bring your unaffected leg backward and then back to the starting position. Repeat 10 times. You can also do this exercise in reverse, bringing your unaffected leg forward and then back. Start slowly and then increase the speed for a more difficult workout.
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Allow the ankle to heal before returning to sports
Ankle sprains are one of the most common injuries in basketball, and they can be caused by a number of factors, such as landing on another player's foot, quick starts and stops, and fatigue. While it is understandable that athletes would want to get back on the court as soon as possible, it is crucial to allow the ankle to heal completely before returning to sports. This is because returning to sports too soon can lead to long-term problems and increase the risk of re-injury.
The healing time for a sprained ankle can vary depending on the severity of the injury. Most ankle sprains heal within 4 to 6 weeks, but some can take longer. During the healing process, it is important to follow the treatment plan recommended by a sports medicine physician or a physical therapist. This may include rest, ice, compression, and elevation, as well as specific exercises to improve flexibility, strength, and balance.
One of the key indicators that your ankle is healed and ready for sports is that it has regained its full range of motion. This means that you should be able to move your ankle in all directions without pain or discomfort. Additionally, the swelling should have gone down, and you should be able to bear weight on the injured ankle without a limp.
To prevent re-injury and ensure a safe return to sports, it is important to gradually progress back into your sport-specific activities. This may involve starting with light exercises that mimic everyday activities and slowly increasing the intensity and complexity of the exercises. For example, you can begin with functional exercises such as walking, jogging, and jumping, and then progress to more sport-specific drills that involve cutting, pivoting, and other basketball-specific movements.
In addition to allowing the ankle to heal, proper rehabilitation is key to reducing the risk of future injuries. This includes proprioceptive training, which focuses on improving coordination, strength, and reflex capacity. By taking the time to heal and following a proper rehabilitation program, athletes can minimize the risk of re-injury and confidently return to sports with a reduced risk of long-term complications.
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