In sports, with the pressure of strength and speed on the athletes’ bodies, injuries are unavoidable.
In basketball, ankle injuries are the most common and frequent injuries. However, the two types of injury are also the easiest to prevent.
How is ankle injured?
Injury to ankles causes your legs to swell or bruise when slipping, falling, etc., but this level is more serious in basketball because you also know that basketball sport athletes must turn on high to compete or score, and improperly landing will cause serious consequences.
The result of an ankle or ankle injury can cause your ligament to stretch (at levels 1 and 2) or worse, break or tear a ligament if this damage occurs in the 3rd layer. In cases of ligament damage, see a physician immediately for proper treatment, to avoid future injuries.
Treatment of injury to the ligament and ankle
Sports enthusiasts are no stranger to the R.I.C.E (Rest, Ice, Compression, Elevation) method. The rope is the most effective treatment for the ankle or any part of it when it is inflamed. Bandages and Compression will help you reduce pain, and make you feel more comfortable.
However, R.I.C.E can make your ankle weaker if not treated properly.
Rest: very important, it should be done immediately after being injured for two purposes. The first is to help avoid further damage to injured muscles, ligaments and other tissues. The second is to give the body the energy it needs to heal itself effectively
Ice (ice): After injury, whether severe or mild, cold should be applied immediately even though this time makes the patient a little uncomfortable. Apply cold compresses with ice cubes, place them in a nylon bag, place the ice pack on the sprain after covering it with a thin layer of skin. However, it should be kept in mind that ice should not be applied for more than 15-20 minutes. Prolonged exposure to cold temperatures can damage your skin.
Compression: a bandage that compresses a wound, sometimes it helps relieve pain.
Elevation (lifted): Raises the wound to reduce swelling. Most effective is when you lift it up above your heart. For example, if you have an ankle injury, you should lie in bed and rest your feet on one or two pillows.
Tips to prevent injuries:
• Stretch and stretch your legs carefully before every game.
• Massage underfoot (sole of foot) with 1 tennis ball every day.
• Barefoot warm-ups. If you can’t do this at the gym, work hard at home every day.
• Practice stretching of the ankle area and warm-up this area before the start of the match.
• Fold your toes down. Do this 10 times, each time holding it for 10 seconds.
• Do deep jumps with 2 feet and hopscotch with 1 foot.
• Wear suitable basketball shoes, do not wear running basketball shoes.