Basketball Ankle Injuries
Basketball ankle injuries are relatively common due to the fast-paced, high-impact nature of the sport. The most common type of ankle injury in basketball is a lateral ankle sprain, which occurs when the ankle rolls inward, stretching or tearing the ligaments on the outside of the ankle.
Types of ankle injuries caused by playing basketball
Lateral Ankle Sprain:
As mentioned, this is the most prevalent ankle injury in basketball. It typically happens when a player lands awkwardly, steps on another player's foot, or makes a sudden change of direction. Symptoms include pain, swelling, bruising, and difficulty bearing weight on the affected ankle.
High Ankle Sprain:
This type of sprain affects the ligaments above the ankle joint and is less common than a lateral ankle sprain. It occurs when the foot is forcefully twisted outward or when there is excessive dorsiflexion (foot bent upward). High ankle sprains often require a longer recovery time compared to lateral sprains.
Achilles Tendon Injuries:
Basketball players are also prone to Achilles tendon injuries. The Achilles tendon connects the calf muscles to the heel bone, and injuries can range from tendonitis (inflammation) to partial or complete tears. These injuries often occur during explosive movements, such as jumping or sprinting.
Treatment for ankle injuries
Treatment for basketball ankle injuries typically involves the PEACE and LOVE
Peace
• Protect (off load for 1 - 3 days if needed)
• Elevate
• Avoid Anti-inflammatories
• Compress (to help reduce swelling and pain)
• Educate ( find help from a physio or first aid provider)
• Pain management, immobilisation (such as wearing a brace or using crutches), physical therapy, and rehabilitation exercises. In severe cases or when conservative treatments fail, surgical intervention may be required.
Love
• Load after first 1 - 3 days
• Optimism (fear avoidance or catastrophising is a significant barrier to recovery)
• Vascularisation (research shows increase cardio exercise will improve recovery)
• Exercise - active rehab to rebuild tissue, strength and function
Warm ups
It's important for basketball players to practice proper warm-up exercises, wear supportive footwear, and maintain strength and flexibility in their ankles to reduce the risk of injury. Additionally, seeking medical attention and following appropriate rehabilitation protocols are crucial for a full recovery and minimising the risk of re-injury.
Warming up before playing basketball is essential to prepare your body for the physical demands of the sport and to reduce the risk of injury. Remember to start your warm-up drills at a slower pace and gradually increase the intensity as your body gets warmer. Focus on proper form and technique during each drill. Also, pay attention to your specific needs and any areas of your body that require extra attention due to previous injuries or tightness.
Here are some warm-up drills you can incorporate into your basketball routine:
Jogging / Running
Begin with a light jog or run to elevate your heart rate and increase blood flow to your muscles. This helps warm up your entire body.
Dynamic Stretching
Perform dynamic stretching exercises that involve moving your body through a full range of motion. Some examples include high knees, butt kicks, leg swings, walking lunges with a twist, and arm circles.
Jumping Jacks
Jumping jacks are a simple yet effective way to warm up your lower body and improve coordination. Start with a few sets of 20-30 jumping jacks.
Lateral Slides
Stand with your feet shoulder-width apart and slide laterally from side to side while keeping your knees bent. This drill helps activate the muscles in your hips, thighs, and ankles.
Skipping
Incorporate skipping into your warm-up routine as it helps improve coordination and mobility. Alternate between regular skips and high skips, lifting your knees as high as you can.
Carioca
Carioca is a lateral movement drill that helps warm up your hips, legs, and core. Cross your right foot over your left foot and then step your left foot out to the left. Repeat this movement, crossing your left foot over your right foot and stepping your right foot out to the right. Continue moving laterally, crossing one foot over the other.
Backpedaling
Start in an athletic stance and jog backward while keeping your hips low and your feet moving quickly. This drill helps activate your posterior chain muscles and improves agility.
Shooting Warm-up
Incorporate some shooting drills into your warm-up routine to get your shooting mechanics dialed in. Perform form shooting drills, spot shooting from different positions on the court, and free throw practice.
How to enhance ankle stability
To improve ankle stability in basketball, it's important to incorporate specific warm-up drills that target the ankle joints and surrounding muscles.
Remember to start with lighter exercises and progress gradually as your ankle stability improves. Always listen to your body and avoid pushing yourself beyond your limits. If you have a history of ankle injuries or chronic instability, it's recommended to consult with a physiotherapist for personalised advice and guidance. Here are some warm-up drills that can help enhance ankle stability:
Ankle Circles
Stand with your feet shoulder-width apart. Lift one foot off the ground and slowly rotate your ankle clockwise for 10-15 repetitions. Then, rotate it counterclockwise for another 10-15 repetitions. Repeat with the other foot. This drill helps increase mobility and range of motion in the ankles.
Calf Raises
Stand with your feet hip-width apart, and rise up onto your toes as high as you can. Slowly lower your heels back down to the ground. Perform 10-15 repetitions of calf raises to strengthen the calf muscles, which support ankle stability.
Single-Leg Balance
Stand on one leg while maintaining your balance. Keep your knee slightly bent and your core engaged. Hold this position for 30 seconds to 1 minute. Repeat on the other leg. This drill can be developed to incorporate passing between team mates.
Sideways Band Walks
Place a resistance band around your ankles and assume a quarter-squat position. Step sideways with one foot, stretching the band. Bring the other foot toward the first foot to maintain tension in the band. Perform 10-15 steps in one direction, then repeat in the opposite direction. This drill targets the muscles responsible for lateral stability and strengthens the ankle joint.
Single-Leg Hops
Stand on one leg and perform small hops from side to side or forward and backward. Start with small, controlled hops and gradually increase the distance and intensity as you become more comfortable. Perform 10-15 hops on each leg. This drill helps improve ankle strength, balance, and stability.
