Basketball: Ankle Injury Prevention

Every serious basketball player has suffered an ankle injury - rolled, tweaked, wrecked. 

 

Public domain image, lateral ankle. Note the broad band (anterior talofibular ligament) toward the mid/back that is often injured during sprains (rolled ankle). 

Link to National Library of Medicine article on injury prevention

Key points/quotes:

"External prophylactic supports and preventive exercise programs are effective for reducing the risk of ankle sprains in both uninjured and previously injured populations. Ankle bracing appears to offer the best outcomes in terms of cost and risk reduction." 

"Consistently, the most common risk factor for lateral ankle sprains is a previous history of that injury."

"Patients enter a negative feedback loop by which each injury leaves the joint more vulnerable to subsequent injury, exposing the joint to atypical forces that contribute to degenerative changes." (Damage begets damage and eventually arthritis.)

"Which interventions are most effective in eliminating those risk factors and subsequently decreasing the injury risk has not been determined."

"Minimize the risk of ankle sprains can often be stratified into interventions capable of affecting mechanical function and those designed to improve proprioceptive ability and neuromuscular function about the joint."

The authors review mechanical, neuromuscular, and psychological benefits of "bracing," meaning braces or taping. Here is the "meat" of the argument.

"(1) taping and bracing were valid prophylactic measures for preventing first-time and recurrent sprains, especially among athletes who played high-risk sports such as basketball, football, and volleyball; (2) the number needed to treat was lower for braces than for tape; (3) taping and bracing lost their restrictive properties during exercise; and (4) taping and bracing minimally affected performance."

"Reusable ankle braces are a demonstrated cost-effective method of preventing ankle injury that can be used in the absence of an AT or other practitioner.21 Such braces are also time effective, typically requiring less than 5 minutes per day, and athletes can apply them concurrently (as opposed to taping)."

"New evidence supported the use of cognitive training in prevention and rehabilitation programs, such as performing cognitive tasks during balancing exercises or incorporating choices and decision making into dynamic-stabilization tasks."

"both external supports and preventive programs are effective in decreasing ankle-sprain risk and can be used together for the best outcomes. Furthermore, preventive programs protect multiple joint systems from injury. In these scenarios, athletes in high-risk sports may be taped or braced before practices and competitions. A neuromuscular warmup that implements static and dynamic balancing 3 or more days per week supplies an added dimension of protection." (see Lagniappe)

Summary: 

• Ankle braces are the most cost effective prevention.
• Static and dynamic balancing helps. 
• This addresses mechanical and proprioceptive (spacial awareness) factors.
• Previous injury is a critical risk factor.
• Goals include full function and preventing arthritis long-term

Lagniappe. Static and dynamic balance training...

Lagniappe 2. We sink to the level of our training. 

Navy Seals teach recruits that they will generally fall victim, not to pressure, but to their lack of preparation. True for any avenue in life. Don’t miss practice, workouts, extra shots, film sessions, meals, etc. Preparedness & adaptability are deliberate actions on your part!

— Jon Beck (@CoachJonBeck) April 13, 2024