Whether you’re playing rep or domestic basketball, one thing is certain — if you want to keep showing up and performing your best, you need to look after your body. What is one of the most important areas to focus on? Your ankles. As a physiotherapist who works with athletes across a range of sports, I can confidently say that ankle injuries are one of the most common — and most preventable — issues we see in basketball. The good news? With the right tools and knowledge, you can dramatically protect your ankles and stay on the court where you belong.
Why Ankles Matter More Than You Think
Let’s start with some eye-opening statistics:
- Around 1 in 2 high school basketball players will suffer an ankle injury each year.
- 91% of those are sprains — the kind that happen in a split second, usually when landing awkwardly.
- If you sprain your ankle once, your risk doubles of doing it again within a year.
- Up to 40% of players with an ankle injury go on to develop chronic ankle instability, where the ankle never quite feels “right” again.
- And sadly, 8% of teens quit sport every year because of ankle injuries.
But here’s the kicker: most of these injuries are preventable with the right approach.
How Ankle Injuries Happen in Basketball
Ankle injuries in basketball most commonly occur when a player lands on an opponent’s foot — usually during rebounding, shooting, landing from a block attempt, or even while simply running down the court.
While female players are at a slightly higher risk (due to structural and hormonal differences), all basketball players are vulnerable. The sport’s high-impact nature — with constant jumping, cutting, landing, and quick direction changes — puts significant stress on the ankles, making injuries a real and common risk.
Two Proven Ways to Protect Your Ankles
There are two key strategies to reduce your risk — and the best results come when you use both together.
1). Ankle Braces or Taping (The Quick Fix)
Ankle braces have been around for over a century — and for good reason.
Research shows that ankle braces — such as the ASO ankle brace — can reduce the risk of ankle sprains by up to 70%.
Here’s why they work so well:
- Provide physical limits to excessive ankle rolling
- Improve proprioception (your brain’s awareness of where your foot is)
- Boost confidence so you can move more freely
Compared to taping, braces:
- Last longer (tape effectiveness drops after ~30 minutes)
- Are cheaper over time
- Don’t require a trainer to apply
That said, taping can still reduce your risk by around 40%, and some players prefer the lighter feel.
When should you use them?
If you’ve had an ankle injury before, definitely. But even if you haven’t — it’s an easy and effective form of insurance.
2). Targeted Training (The Long-Term Investment)
Training programs don’t just protect — they strengthen your ankle and improve control. Done consistently, they can reduce ankle injury risk by up to 45%.
A well-designed program should include:
Balance Training
- Single-leg stance: Eyes open/closed, on stable and unstable surfaces, with ball passing or catching.
- Tandem stance: Performed with variations as above.
- Star Excursion Balance Test: A difference of more than 4 cm between legs is linked to a 2.5x higher risk of lower limb injury.
Hop & Landing Drills
- Start with jumping and landing on one foot, focusing on soft and controlled landings.
- Progress to single-leg hops and landings.
- Include multi-directional hops and 180° turns to challenge dynamic stability.
Lower Limb Strength Work
- Calf raises (double and single leg)
- Wall sits with heel lifts
- Banded standing hip abduction
- Banded seated ankle inversion
Sport-Specific Drills
- Dribbling while balancing
- Shooting under physical challenge or instability
How often?
15–20 minutes, 3 times a week.
Success depends on consistency. The more you do it, the more protected you are.
Action Plan to Protect Your Ankles
Here’s how to get started today:
Option 1: Get Braces
- Talk to your parent/guardian about investing in quality braces
- Wear them during training AND games
- Make sure they fit well
Option 2: Start a Training Routine
- Begin with simple balance drills
- Add 15 minutes of ankle exercises to your week
- Incorporate into your warm-up for best results
Option 3: Do Both (Recommended!)
- Bracing gives you instant protection
- Training builds long-term resilience
Final Thoughts: Your Basketball Future Depends on Your Ankles
Every cut, jump, rebound, and defensive slide relies on your ankles. Taking the time now to protect them means fewer injuries, better performance, and a longer, healthier sporting career.
Remember:
- Prevention is possible
- Bracing and training work
- You don’t have to wait until you’re injured to take action
Protect your ankles. Protect your game.
If you have any questions about ankle injury prevention or want help getting started with a program, book an appointment today — we’re here to help you stay strong, safe, and on the court.
