Ankle Sprain Prevention for Basketball: Protect Your Ankles

The Ankle Sprain Problem

Ankle sprains are the most common injury in basketball, accounting for 25% of all injuries. Landing on another player's foot is the primary cause. Once sprained, the risk of re-injury increases by 70% without proper rehabilitation.

Prevention Strategies That Work

Research shows that comprehensive prevention programs can reduce ankle sprain rates by 35-50%.

Balance and Proprioception Training

Your ankle's ability to sense position and react quickly is crucial for injury prevention.

Single-leg balance: Stand on one foot for 30-60 seconds. Progress to eyes closed, then unstable surfaces.

Single-leg hops: Hop in place, forward/back, and side-to-side. Focus on stable landings.

Balance board work: If available, use wobble boards or BOSU balls for 5-10 minutes daily.

Strengthening Exercises

Calf raises: 3 sets of 15-20 reps, both double and single-leg

Ankle alphabet: Trace the alphabet with your foot to work all ankle movements

Resistance band exercises: Inversion, eversion, dorsiflexion, and plantarflexion

Heel walks and toe walks: 2-3 sets of 20 meters each

External Support

Ankle braces: Reduce sprain risk by 40-70%, especially for those with previous sprains. See our ankle brace guide.

Athletic tape: Effective but requires proper technique and reapplication.

High-top shoes: Provide some support but less effective than braces.

During Play

Scan the floor: Be aware of other players' feet

Land in your own space: Avoid landing on others

Communicate: Call for space on rebounds

Proper footwear: Shoes with good ankle support and traction

After a Sprain

Don't rush back. Complete rehabilitation before returning to jumping activities. Incomplete recovery is the biggest risk factor for re-injury.

This information is for educational purposes only. Consult a healthcare professional for proper injury assessment and rehabilitation guidance.