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Ankle Strengthening Excercises for Basketball Players
Content provided byProfessional Team PhysiciansAnkle strengthening excersises can prevent common injuries in athletes who play basketball.
The following exercises are examples of ankle strengthening routines to help you control movements and prevent injury.
Depending on your specific medical history, some or all of these exercises may not apply. Always consult with your physician before beginning a strengthening program.
TOE RAISES
Stand with the balls of your feet and your toes on a thick book (such as a phone book). Hold onto a support. Lower your heels to the floor slowly. Raise yourself slowly. Hold for 8 to 10 seconds. Repeat 15 to 20 times.
WALKING ON HEELS
While standing, lift your toes off the ground. Start walking, on just your heels. Take 10 to 20 steps.
TOE SCRUNCH
Place a cloth (for example, a towel) on the floor near your chair. Sit down, placing the toes of one foot on the cloth. Use your toes to scrunch up the cloth. (Keep your heels flat on the floor.) Repeat 10 to 20 times.
BALANCING
Standing, lift one foot and balance yourself. If necessary, hold onto a support. Hold the position for up to a minute. Repeat four to six times.
 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. 
