3 Mobility Drills to Help Prevent Basketball Ankle Injuries

STACK Expert Miguel Aragoncillo offers three drills to improve the ankle mobility of basketball players.

Basketball ankle injuries are a tough thing to deal with in-season. If you've played basketball for any length of time, you might wake up the morning after a game with sore muscles all over. Problems occur when you keep playing. You eventually develop excessive wear and tear on your ankle joints and foot structures.

In particular, basketball ankle injuries are seriously problematic.

Basketball players generally have terrible ankle mobility. The sport is largely played above the rim, so healthy ankle dorsiflexion occurs only when you're sprinting to cover someone across the court—or when you're stretching your feet on the bench. If you accumulate volume, you're bound to accumulate stress, not only to your feet and ankles, but also to your lower back and posterior chain—the muscles in the backside of your body.

Inadequate ankle mobility can also develop from the kinds of shoes many basketball players wear, primarily high tops. If you wear the type of shoe made to improve the ankles' ability to land, chances are you can play more minutes, because you experience slightly less wear and tear on your ankles. This is great—but it comes at a cost of causing possible issues higher up the chain, away from the foot. It ends up simply putting a band-aid on the issue instead of directly attacking the problem.

How to Improve Ankle Mobility

Perform these drills to avoid basketball ankle injuries. If issues persist, seek the advice of a qualified professional.

Calf, Peroneals, and Hamstring Foam Rolling

Lacrosse Ball Calf Rolling Collage

Sometimes tissue quality can improve how your ankles and calves feel, so try this drill on your calves, peroneals, arches of the feet, and hamstrings in order to move better.

Try rolling with a lacrosse ball for approximately 10 swipes, or 30 seconds on each body part to improve your mobility.

 3-Way Ankle Mobility

Ankle Motion — End Range Control

Prone Rocking Ankle Mobility

These drills will help improve your ankles' ability to move and provide more sensory information to your body to help loosen up your calves and hamstrings! They them after your next game or practice to feel better between games or tournaments!


Photo Credit: Getty Images // Thinkstock

Topics: BASKETBALL TRAINING | LACROSSE | MOBILITY | DRILL | ANKLE INJURIES | CHAINS | LACROSSE BALL