Ankle Mobility Exercises
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Lateral Ankle Sprains are the most common type of injury in Basketball, and as a result, it is an injury that causes the most amount of missed playing time. Other common injuries to the ankle playing Basketball include a High Ankle Sprain and Deltoid Ligament Sprain.
In a contact sport, there is a limit to how much you can do to reduce the risk of an ankle sprain. Still, a thorough prevention programme can significantly reduce non-contact sprains that result from changes in direction or landing from a jump shot.
Basketball Ankle Braces and Ankle Taping are effective strategies for reducing ankle sprains. While most believe that high-top basketball shoes provide similar reductions in ankle sprains, there is currently no evidence to support this.
Substantial evidence supports the use of an ankle rehabilitation protocol to reduce the incidence of ankle sprains. This article will provide the fundamental exercises that can reduce your risk of future ankle sprains.
Located on the inside of the ankle and foot, the Posterior Tibial Tendon provides stability to the arch of the foot when jumping and landing.
Located on the outside of the ankle, the Peroneal Tendons stabilise the foot and prevent lateral ankle sprains by contracting eccentrically.
The soleus muscle is a long flat muscle at the back of your shin. The ankle of the soleus muscle allows it to provide stability to the foot and control pronation speeds that can lead to ankle sprains when deconditioned.
We practice balance with our eyes closed, as when we hit an uneven surface, we focus on our surroundings and not our foot placement. Therefore our foot needs to adjust to stabilising without a visual cue.
When landing from a jump, we might land on another player’s foot and lead to an ankle sprain. Using a wobble cushion creates that unstable environment to replicate this scenario.