Have you ever twisted your ankle while playing basketball, feeling that sharp pain that makes you question whether you can continue playing the sport you love? Ankle sprains are one of the most common injuries in basketball, often sidelining players for weeks.
Basketball is a high-impact sport that demands quick movements, frequent jumping, and sudden directional changes. While these actions are an exciting part of the game, they also put significant stress on the ankles, making sprains frequent.
Whether you’re a professional basketball player or a weekend warrior, the risk of injury is ever-present, and understanding how to properly manage and rehabilitate these injuries is crucial for a healthy return to the court.
Why are basketball players so vulnerable to ankle sprains?
Ankle sprains are a common basketball injury due to the sport’s dynamic movements involving running, jumping, quick changes in direction, and landing. These actions can sometimes cause the ankle to twist or turn awkwardly, stretching or tearing the ligaments that support the joint.
- Landing mechanics: Players often land awkwardly after jumping for rebounds or shots, especially when colliding with other players.
- Quick direction changes: The rapid starts, stops, and side-to-side movements put significant stress on the ankle joint.
- Fatigue: As players get tired, their muscle control and stability can decrease, making them more susceptible to injury.
- Stepping on feet: In the heat of the game, basketball players can inadvertently step on each other’s feet, leading to a rolled ankle.
Types of ankle sprains in basketball
Ankle sprains are generally classified by the severity of the ligament damage:
- Grade 1: Mild stretching of the ligaments with minor pain and swelling.
- Grade 2: Partial tearing of the ligaments with moderate pain, swelling, and some instability.
- Grade 3: Complete tear of one or more ligaments, resulting in significant pain, swelling, instability, and difficulty bearing weight.
- High ankle sprain: This involves the ligaments above the ankle joint that connect the two lower leg bones (tibia and fibula). It often takes longer to heal than a typical ankle sprain.
Physiotherapy treatment phases for ankle rehab
Your physiotherapist will guide you through a progressive rehabilitation program, which typically includes these phases:
Phase 1: Reducing pain and swelling and restoring mobility (1-2 weeks)
- Pain and swelling management: Techniques like gentle manual therapy, ice, compression, and elevation will be used.
- Gentle range of motion exercises: Once pain allows, your physio will guide you through gentle exercises like ankle pumps, circles, and alphabet tracing to regain movement. These should be pain-free.
- Manual therapy: Your physiotherapist may use hands-on techniques to improve joint mobility and reduce stiffness.
Phase 2: Regaining strength and proprioception (2-6 weeks)
- Strengthening exercises: As pain decreases and range of motion improves, you’ll start strengthening the muscles around your ankle (calf raises, resistance band exercises for inversion, eversion, dorsiflexion, and plantarflexion). Hip strengthening exercises may also be included, since the hip and ankle are closely connected in basketball movements.
- Proprioception (balance) training: This is crucial for preventing re-injury. Exercises will include single-leg stands (progressing to eyes closed or on uneven surfaces), balance board/wobble board exercises, and weight shifting activities.
- Light weight-bearing activities: Gradual return to walking and potentially light activities as guided by your physiotherapist.
Phase 3: Return to sport-specific movements and power (6-12+ weeks)
- Progressive loading: Gradually increasing the demands on your ankle with exercises that mimic basketball movements.
- Agility and plyometric exercises: This phase includes exercises like hopping, jumping, landing drills, lateral shuffles, and cone drills to prepare you for the dynamic nature of basketball.
- Sport-specific drills: Gradually reintroducing basketball-specific activities like dribbling, passing, shooting, and controlled cutting movements.
- Plyometric training: Exercises like jump squats and depth jumps help your tendons and ligaments adapt to the high-impact forces in basketball.
Prevention of ankle sprains
Several strategies can help reduce the risk of ankle sprains in basketball:
- Wear supportive shoes: Choose basketball-specific shoes that fit well, provide good arch support, and offer ankle stability. High-top shoes or those with reinforced collars can be beneficial. Ensure shoes are in good condition and replace them when worn out.
- Warm-up thoroughly: Prepare the body for activity with dynamic stretches and movements like high knees, lunges, and ankle rolls.
- Strength and balance training: Incorporate exercises that strengthen the muscles around the ankle and improve balance, such as calf raises, lateral lunges, and single-leg exercises.
- Ankle braces or taping: For players with a history of ankle sprains, wearing an ankle brace or getting the ankle taped can provide extra support and stability.
- Proper landing technique: Focus on landing with bent knees and good balance when jumping.
- Listen to your body: Avoid playing through significant pain and allow for adequate rest and recovery to prevent fatigue-related injuries.
- Assess playing surfaces: Be aware of slippery, uneven, or cracked surfaces that could increase the risk of a fall or awkward landing.
Final thoughts
Effective physiotherapy can be a game-changer when recovering from an ankle sprain. While rest and protection are essential components of the healing process, focusing on therapies that encourage mobility, strength, and stability is equally important.
It’s important for basketball players to take ankle sprains seriously and follow a comprehensive rehabilitation program to ensure a safe return to the court and minimise the risk of future ankle injuries.
Book an appointment with one of our experienced physiologists today for a comprehensive assessment and customised treatment plan.
