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Taking Proper Precautions for Top Performance
Content provided byProfessional Team Physicians
A sprain is an injury to a ligament, which is a piece of connective tissue that connects two bones. A ligament sprain can range in severity from a mild stretch to a complete rupture.
When a basketball player sprains an ankle, it is usually an injury to a ligament on the outside of the ankle that is caused by twisting, rolling, or landing awkwardly.
Conditioning
Many ankle sprains are not preventable. However, if you have suffered a previous ankle injury, an exercise program geared to maximize the strength and flexibility of your ankles can help prevent re-injury. In addition, strength training exercises for the lower leg muscles can help reduce your risk of suffering an ankle sprain. Stronger muscles provide additional support and reduce the amount of force that reaches the joint. Before practice or a game, be sure to warm up properly. Jogging until you break a light sweat allows the muscles to become looser and more flexible, and helps them respond better to stretching.
Gear
If you have weak ankles, taping before games and practices may lessen the occurrence of ankle sprains. Taping should always be done immediately before activity by a person who is trained in proper taping techniques.
The shoes you wear during practices and games should be designed specifically for basketball, and should provide adequate support for the ankles and feet. You should never wear shoes designed for another sport when playing basketball.
Shoes that feature a flexible, cushioned sole are preferably to ones that do not because they generally disperse more shock. This limits the amount of force your ankles are subjected to, which can reduce the risk of ankle sprains. Because hard surfaces subject your ankles and feet to constant stress, cushioning is especially important when playing on outdoor courts made of concrete or asphalt.
Basketball shoes should fit snugly without rubbing. Models with treaded soles provide traction, which helps reduce injuries by limiting the risk of slips and falls. Because they lose the ability to provide support and absorb shock over time, your shoes should be replaced when they begin to wear out.
Biomechanical abnormalities, such as flat arches or excessive pronation (inward rotation of the feet), can predispose you to ankle sprains and other lower extremity injuries. If you suffer from one of these conditions, it should be addressed by your physician. One option to help correct these problems is to be fitted for orthotics, custom-molded devices prescribed by a doctor and worn in your shoes.
 For more information on common injuries of the active individual, visit ActivePain.com. Check out Active Pain Council's Diagnostic Tool. This tool allows the active individual to further analyze injuries and take strides to prevent such pain in the future.
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We've all heard about stretching before working out, but it's just as important to stretch those muscles after a workout. A workout is just that - WORK. Afterward, you have to unwind and so do your muscles. 
