How to Prevent an Ankle Injury on the Basketball Court

No matter what level you play, basketball is an intense, fast-paced game that requires quick movement, sharp cuts, and high-impact jumps. This makes it one of the most high-risk sports.

That’s where we come in.

Dr. Maurice Aiken and our expert podiatric team at Bay Breeze Foot & Ankle Specialists are here for the weekend warrior and the elite athlete. We not only offer comprehensive foot and ankle treatments, but we also equip our patients with the necessary knowledge to prevent injuries in the first place.

We see many basketball players in our office, and we want to do everything we can to keep you off the sidelines. Here are a few tips for avoiding ankle injuries on the court.

Strong muscles equal strong ankles

The stronger your muscles are, the better your ankles will be supported and stable. Your training regimen should include strength-building exercises that target your ankles, calves, and lower-leg muscles. Some exercises include calf raises, ankle circles, single-leg balance, and resistance band exercises.

The same goes for balance and agility

Basketball demands frequent quick changes in direction, so improving your balance and agility can help you control your movements and avoid injury.

Ladder drills, jump training, and balance board exercises are excellent options for improving your balance and agility and decreasing the likelihood of awkward landings and missteps.

Don’t forget the basics

Running out on the court as soon as you arrive is tempting, but we strongly encourage you to establish a solid warm-up and stretching routine. It doesn’t have to take a long time, either — 10-15 minutes will do.

Warming up before exercises increases blood flow to your muscles and improves flexibility, significantly reducing your risk of an ankle injury.

Lace up with your ankles in mind

Your choice of footwear makes a huge difference in ankle injuries. That’s why it's important to wear basketball shoes specifically designed to handle all the cuts and jumps.

Basketball shoes are usually high-top shoes to provide extra ankle support and should have court-friendly traction.

Remember to replace your basketball shoes when you notice the soles wearing down. A worn-out shoe can destabilize your foot and ankle and increase your risk for injury.

Try bracing and taping

Ankle braces and taping (when done correctly) can stabilize your ankle joint and reduce your risk of rolling your ankle without inhibiting your movements.

This tip is especially helpful for those who have injured their ankles in the past and need extra support.

Consider the court

You might not be so fortunate to play on a legit, perfectly level basketball court. Any unevenness in the court surface, loose gravel, or cracks can cause you to roll your ankle and injure yourself.

If you can’t change location, at least be aware of the court’s imperfections and do your best to avoid them when you’re playing.

Listen to your body

Athletes are notorious for playing through pain. But pain signals are there for a reason: to tell us when something is wrong. Stop and rest your ankle at the first sign of soreness, swelling, or instability. Play thorough; even a minor ankle injury can make it worse and keep you off the court even longer.

Avoid overuse

Ankle injuries are most likely to happen when you’ve put too much strain on your body without enough time for rest and recovery. We strongly encourage you to: