Ballers Not Fallers

October 04, 2022

What is an ankle sprain?

• Ligaments connecting bones and supporting the ankle are stretched or torn, most likely due to a poor landing or being off balance whilst changing direction.
• Bruising around the outside of the foot and ankle, swelling, and finding it difficult to walk are the most common symptoms that are present after an ankle sprain.

What should you do?

• Remember the RICE method?
  • Rest
  • Ice
  • Compression
  • Elevation
• This should be done straight away after the incident, as well as the following few days until you are able to see a physiotherapist for further assessment and get you back on the court ASAP!

How can a physiotherapist help?

• Physiotherapists can determine how badly ligaments are torn and order an x-ray if needed.
• Strap the ankle for support and teach you how to do this if necessary.
• Special techniques (tissue massage, mobilisation) to encourage more range through your ankle joint, so it is easier to walk and move the ankle.
• Exercises tailored to you to support the ankle joint and get you back on the court!

How to prevent ankle sprains / reoccurring sprains:

• Specific exercises can be taught and encouraged in your training routine to improve balance (in a basketball-specific way), as well as strengthen the muscles to protect your ankle.
• Wearing correct basketball shoes
• Implement an appropriate warm-up program (not just for the ankle), but for the hip and knee as these joints are just as important – you use all these joints in basketball, and they need to work together!

Thinking you might need some foot and ankle care ballers? Come and visit one of our experts - our podiatrist and team of physiotherapists can get you back on the court with strong ankles!

If you’d like to know more, call us on 9431 5955 or check out other helpful tips like this on our website. You can also check out our socials to keep up to date with all OHL-related news or subscribe to our community newsletter!

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