Ankle sprains are common injuries in basketball, because of all the quick changes of direction over the course of a game. An ankle sprain can come with pain, swelling, bruising and damage to other tissues. Proper care and rehabilitation are essential to getting back on the court. If you believe you have a sprained ankle, see your doctor and follow his instructions. These are common rehab exercises and principles and are not meant to replace a doctor's care.
RICE
RICE is an acronym for rest, ice, compression and elevation. This is typically the first step in caring for an ankle sprain. Rest your ankle to prevent further damage and speed the healing process. Use an ice pack or other cold therapy for 15 minutes every two hours to reduce swelling. Compressing your ankle in a bandage will also reduce swelling and gives your ankle support. Whenever you are resting, elevate your ankle above your heart to allow fluids to flow away from the injured area.
Ankle Circles
Encourage range of motion by doing ankle circles. Sit with your ankle elevated above your heart and free to move. Make as big and as smooth of circles as you can with your injured ankle, doing 10 in one direction, followed by 10 the other way. Do this multiple times per day if it is not painful. This will help establish normal blood flow to the area, as well as keep the tissue that isn't injured from tightening up.
Resistance Band Exercises
Resistance bands are used in both rehabilitation and fitness setting to gain strength and increase flexibility. Sit with your legs straight out in front of you. Wrap the band around the ball of your foot, pulling the band toward your chest to create the resistance. Slowly point and flex your ankle, working through your entire range of motion. Next, reverse the resistance by tying the band or having someone else hold it across the top of your foot. Point and flex again through your entire range of motion.
Balance Exercises
Once you feel comfortable bearing weight on your injured ankle, the American Academy of Podiatric Sports Medicine recommends you work on balance exercises. At first try to put all your weight on the injured leg, while your other leg stays on the ground for support. Then work toward lifting your support leg off the ground and balancing on your injured leg. You can also get a balance board and practice on an unstable surface once you've mastered your balance on the floor.
References
- Sports Injury Clinic: Sprained Ankle
- Stephen Compton M.D.; University of Iowa Department of Orthopaedics and Rehabilitation; Iowa City, IA
- American Academy of Podiatric Sports Medicine: Your Podiatric Physician Talks About Sports & Your Children's Feet
