While a sprained ankle can happen during any type of activity, basketball tends to be a sport where you see a lot of ankle sprains.
Many times, these injuries occur when coming down awkwardly on the court, trying to turn too quickly, or landing on another player’s shoe after a shot or rebound.
Whether you were playing a pickup game at the gym, or in an organized team league, once you’ve suffered a rolled ankle, you’ll begin to realize just how much you use your ankles on an everyday basis.
It can be a total bummer to not be able to practice or play it games, but the frustrations also extend out farther, into times when all you’re trying to do is walk across the kitchen, or get from place-to-place.
Limping around, dealing with swelling, and experiencing pain is never fun, and can end up affecting your happiness pretty quickly. So – what can you do to fix up your ankle, and get back to basketball faster?
How to Treat a Sprained Ankle from Basketball
Well – by putting the most effective techniques and strategies into a proper initial treatment, followed by a proactive course of corrective exercises, stretches and movements, you can dramatically speed up your recovery time and get back onto the court that much sooner.
If you follow conventional advice, put a little ice on it, and basically rest your ankle, you will heal up – but it’ll be a slow, frustrating process that can take months. By being more proactive and following a set of proven principles, you can stay much more organized, and usually see a huge difference within the same week of starting rehab.
Proper Initial Treatment
If you’re dealing with a recent sprain, rest, ice, compression and elevation will all be beneficial for the first and second day of your rehab. Icing with a bucket full of water and ice is the easiest way to get full coverage over your entire injury.
If the temperature of the ice-water is too cold to withstand, try adding lukewarm water to raise the temperature slightly. The best protocol we’ve found is generally five sets of one minute in the bucket followed by thirty minutes of rest in-between another round of icing.
In-between icing sessions, compressing your ankle with an elastic athletic wrap can help keep your swelling down. To apply a spiral wrap, start with a firm circular anchor near your toes. Continue with firm wraps, and gradually make them lighter as you move up your ankle, making sure to wrap over about half of the previous wrap.
While wrapped, elevating your ankle above heart-level will help your body process and alleviate some of the swelling that’s still present. Propping a few pillows up underneath your foot should do the trick.
Rehab and Recovery Program
Once you’ve utilized an effective, initial treatment for the first day or two, icing starts to become detrimental to your recovery. Whereas, it is a good technique for the short term, once you’ve controlled your initial swelling, it’s much more beneficial to focus on removing the remaining swelling.
Now – at this point – your head may be spinning a bit from all of the recommendations. I get that – combine that with the frustration and pain that you’re probably experiencing and it can be downright overwhelming. Don’t worry – I have you covered.
Instead of trying to rough it on your own, we’ve developed a comprehensive ankle rehabilitation program called ACT. ACT stands for active, corrective, therapy, and utilizes the most effective initial treatment I’ve already discussed, followed by an organized plan of stretching, balancing, and re-strengthening.
To end the confusion, and get back onto the basketball court sooner, go ahead and get started with your free online consultation right now – there, I’ll discuss more about your injury, let you in on a few more insider tips, and also explain everything within the ACT at-home rehab program.
Let’s face it – when it comes to mastering any type of skill, whether it be shooting a perfect jump shot, or recovering from an ankle sprain, the player’s with the best knowledge, that learn from proven techniques and strategies always come out on top. Hop over to the free consultation to learn more now!