If you are trying one of my self-treatments for the first time, please read carefully this page before performing the exercises.
The ankle sprain is a very common injury which seems to be a habit for a lot of basket players.
Unfortunately, the standard approach to this kind of injury, which includes ice, rest, compression and elevation (RICE) may be enough to relieve the pain but it does not help prevent that the trauma happens again. As well as bandages or exercises with the tablet,that we trainers have brought in palm of our hand for many years, can be helpful.
As usual, I do not want to point the finger to a specific exercise: the tablet and other unstable surfaces can be included in an injury prevention prograam, but they can not be by themselves the injury prevention program.
(A short note for my collagues: let’s get out of our head that “proprioceptive work” equals to “exercise performed on an unstable surface”. That’s no way. Also remember that, apart from the proprioceptive system, the visual and the vestibular systems play a VERY important role for us to maintain a good balance in space. We do not neglect the training of these components!)
The main causes of this injury, in my opinion are:
- inappropriate footwear
- lack of warm-up or incorrect
- prevention work absent or incorrect
Clearly, there are also other structural problems that facilitate sprains, but the factors you can control are these three.
Today’s routine is a proposal to help you managing the second and the third factor.
In all these movements you should never sacrifice quality for quantity: if you move “jerkly”, it is better to do fewer repetitions or use a smaller band.
The routine’s exercises, here to be performed with shoes, I love call them this way:
Press the accelerator (Foot flexion-Extension)
while seated, keep your right leg extended and lay it on your left foot, then arrange the band’s ends against your forefoot and pull slightly
The heel of your right foot should not be in contact with the floor or with your left foot during the exercise. Triy to carry out wide and controlled movements bringing your toe forward (and toward yourself) as much as possible; the first times you may feel a light cramp on the working foot and controlled bringing forward (and to you) as your toe can; the first few times you may also feel a little cramped on the feet working … do not worry about that.
“Bye Bye” 1 (Passive inversion/eversion)
The position is the same of the previous exercise, but this way you should pass the other end of the band against your lower back and wrap the band around your foot, “binding” it with the internal part of the Loop Band (see video).
Then pull alternately the inner and outer part of the band so as to raise and lower the edges of your foot. NB: This is a passive job so it will be the band to lead your movement, however, the foot should “support controlling”, not “indiscriminately suffer”.
“Bye Bye” 2 (Eversion)
In this exercise the position is the same, but here pull the inner “bridle” of the band, in order to bring under tension the outer part of the ankle (the one that hurst when sprained) and work to bring again your foot in neutral position by pushing against the band with the inner edge.
The routine may be finished with circular movements of the foot that you have to perform by gripping your ankles: put your hands as you want to strangle it and push with your fingers against the tissues you feel more rigid.
My suggestion is not to repeat more than 5/6 times for each movement and, above all, to try to combine them without performing them “compartmentalized”.
For example, you can try to perform some flexo-extensions by keeping your feet supinated (with the inner edge raised) or some prone-supinations keeping your feet extended (do “bye bye” by keeping your toe forward).
The routine can be repeated 5′ also everyday, but if you perform it before a workout or a match, do not exceed the intensity since it may be self-defeating. During rest days you can “push” a little bit more.
In order to properly learn it and take care of every detail, I recommend you to contact a qualified Loop Band Trainer.
Did you like these exercises?
Would you have ever said that a simple Loop Band may be so effective? If you want to discover the thousands of uses permitted by this tool, subscribe to one of our specialisation courses for personal trainer and enthusiasts.
Articolo di Andrea Boaretto – fondatore di Fit Point
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