Ankle injury is the most common type of injury in basketball. Many players have to leave the game due to this injury every year. Constant movement, jumping, and changing directions are the main reasons for this injury. Running through the traffic and push from the opponents make the scenario even worse.
Once this happens, your career falls into a danger zone. Chances are high that you cannot come back from it. But if you know how to prevent ankle injuries in basketball, it helps you stay out of danger. Yes, it is not possible to prevent accidents for sure. But you can surely reduce the chances.
Guide: How to prevent ankle injuries in basketball
It is always better to take necessary measurements before anything happens. Follow the steps below to prevent any ankle injuries in basketball.
Make sure to wear comfortable and supportive shoes
Shoes are the most important part you can have for your basketball career. You may use low-quality pants or a jersey, but you cannot use low-quality shoes. You need to jump high to score. When you fall from the jump, the pressure comes to your ankle. Your ankle has to absorb the shock. Continuous shock absorption can lead to ankle injuries.
Shoes help to absorb the shock and reduce the impact. When you wear low-quality shoes, they fail to do their job. You know, shoes are not meant to provide you comfort only. Absorbing shock is the main purpose of basketball shoes.
A good pair of supportive and comfortable shoes absorb the shock. You can easily land on the field after jumping in good shoes. So make sure to wear comfortable and supportive shoes. They will reduce the impact on your ankle and prevent injuries.
Use ankle brace
If you are already suffering from different injuries such as Achilles tendonitis, plantar fasciitis, or others, consider using the ankle brace. The brace is made of semi-rigid material, softshell, and stirrups. You will get superior comfort moving the joints. It will also help you provide better joint stability. You can even perform better and get more comfortable. So, make sure you wear those if you are afraid of ankle injuries or already suffering from any injuries.
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Warm-up before the game
This is a must-do thing for every sportsperson. Chances are extremely high to suffer from injuries when you jump into the game without warming up. Do not try to play the game or practice session directly without warming your body up including the ankle.
When you warm-up, your ankle gets warm and starts to take the pressure you are going to put on it. On the other hand, when you do not warm up, you put huge pressure on the ankle that causes injuries. Go to the court before the game and warm up your body.
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Strengthen the Ankles
Another common reason for the ankle injury is a weak ankle. When you have a weak ankle, it cannot take the pressure you put during the game. Make sure to strengthen your ankle since you are going to put all the impact on your legs and ankles.
But how can you do that? Well, exercise regularly and follow a proper diet.
You must do exercise regularly in order to strengthen your ankle. Different types of exercises are available. Consult your gym instructor and follow his advice to strengthen the muscles, ligaments, and tendons of your ankles. Make sure you do it regularly. An irregular exercise can even make your injuries worse. Also, warm-up before exercise. Some people even suffer from injuries during exercise.
Take proper diet
The exercise only cannot make your ankle strong. You need to take a proper diet to strengthen the ankle. In order to do that, consult a nutritionist and take a diet chart. Make sure you obey the guideline properly. A combination of exercise and diet will make your ankle strong to handle the pressure in the basketball game.
Rest your ankles
Your ankle takes a lot of pressure every day. Exercise, practice, games, and daily walking or doing chores affect your ankle. For that, resting your ankle will allow time to recover the strength of your ankles. Make sure you take proper rest after the game or practice.
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Never overdo it
Some people try so hard to perform better in the game. They practice more and more. They spend more time in the gym to strengthen their ankles and stable their muscles. However, overdoing this can cause injuries for sure. You know, overdoing anything is bad for your health.
So make sure you never overdo anything. Allocate your time properly for exercise, games, and rest. Also, make sure you rest enough.
Take immediate action
Taking immediate action can prevent injuries a lot. It is common to have pain during the game or practice. If you can take proper measurements, the pain will be gone. If you notice anything uncommon, stop the game right there and consult the doctor immediately.
Also, after every game, clean your shoes, soak your ankle with warm water, and rest the ankle. Immediate action can prevent injuries a lot.
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Ankle injuries are the most common yet most dangerous for basketball players. Knowing how to prevent ankle injuries in basketball will help you stay injury-free. Yes, you can treat the injuries for the advancement of medical science. But it is always better to prevent injuries. You know, prevention is better than cure.
You should follow the steps we have mentioned above. These will help you stay away from ankle injuries. It will also help you strengthen your ankle and perform better in the field. Make sure you always wear comfortable shoes, use ankle braces, and warm up before the game.
Also, do not forget to take proper diet and do regular exercise. Resting your ankle and taking immediate action will also help prevent any kind of ankle injuries. Follow them and stay injury-free during your gaming period. Best of luck.