Tips to Prevent Ankle Injuries
My favorite time of the year is quickly approaching! Along with the sight of falling leaves, the feel of cooling temperatures, and scent of pumpkin spice in the air, is the bouncing of a ball on a hardwood floor. Basketball season is right around the corner and with this sport comes the high incidence of ankle injuries due to the dynamic nature of the game. The demands of basketball require an athlete to have good strength, flexibility, and dynamic balance control in the lower extremities to allow for running, jumping, and cutting maneuvers.
The ankle is a common site for injury, and:
- Sprains are the most common musculoskeletal injury in athletes, and account for 75% of all ankle injuries
- >40% of ankle sprains can lead to chronic problems
- Acute ankle trauma: 10-30% of sports-related injuries
- Sports requiring sudden stops and cutting movements cause highest % of these injuries.
While ankle injuries do account for 25% of all musculoskeletal injuries, there are things you can do to work on preventing such injuries. The following are just a few tips for you to keep in mind when lacing up those sneakers!
- Preseason conditioning: How in shape am I?
- Dynamic warm-up prior to activity
- Pay attention to surfaces (slippery, dirty, cracked)
- Wear supportive shoes
- Daily static stretching routine after activity
- Strengthening and balance program
- Monitor game time and fatigue to prevent injury
When turning on the television to your favorite sports channel, you will most likely be bombarded with a slew of commercials for the latest and greatest footwear. Many questions seem to pop-up regarding footwear, especially after an ankle injury. So, regarding shoes…
– High-top shoes alone did NOT decrease
risk for ankle sprain.
– No strong relationship
between shoe type and ankle sprains.
– Shoes with air cells in the heels are 4x
more likely to injure their ankles.
BUT…None of the studies provide convincing evidence for shoe style.
After deciding what shoes to pull out of the closet, you then wonder if you should wear a brace or get taped. Here are some facts regarding both taping and bracing. Regarding taping…
– Can prevent injury, but it loosens in ~10 mins.
– May provide little or no measurable support to inverting the ankle within ~30 mins.
– (+) Associated with increased proprioception allowing peroneals to react more rapidly.
…As for bracing…
– (+) Provides external support, may enhance proprioception, and it’s more adjustable than tape.
– (-) May limit range of motion and mobility which may lead to compensations at other joints, esp. knee.
BUT…there is little evidence to support definitive recommendations.
One of the most important components to preventing an ankle injury is incorporating a balance program. Balance training is a great way to restore proprioception to regain stability in the ankle and orientation to both static and dynamic activities. The goal of balance training is to improve your reaction time and improve the awareness of an injured joint. Studies have shown a 38% reduction rate in ankle injuries in high school basketball players with a balance program.
Hopefully you will begin this year with a solid foundation to succeed in your upcoming basketball season! Use these tips to help prevent any ankle injuries and make sure to do your daily stretching, strengthening, and balance routines.