Physio's Corner: Strong Ankles, Fast Feet
As part of our exciting partnership with qualified physiotherapist Hamza Malik – better known as Hamza the Physio – we’re launching a brand-new monthly blog series on our website!
Each month, Hamza will share expert tips and insights to help athletes stay on top of injury prevention, recovery, and performance.
This month, Hamza’s focus is on one of the most common problem areas in sport: ankles
Strong Ankles, Fast Feet
Season’s starting and I’ve already seen a few of you signed up for the new performance sessions, I can't wait to get going with these. We’ll be running them at Mandela Centre, at a time that fits around your training. We’re going to cover how to jump higher, sprint faster, and most importantly, stay injury-free while playing at your best.
If you haven’t signed up yet, contact info@letsdomore.org.uk and get on the list. You don’t want to miss it. It's only £12.50 a month for LDM members! For the price of a lunch, you get access to all the information to make you have the best season of your life!
This month I want to talk about ankles. Easily one of the most ignored areas in basketball until you roll one mid-game and end up sitting out for two weeks.
If your ankle feels wobbly, gives way when you change direction, or you’ve had sprains before, this is for you.
Here’s one of the best drills from my Free Ankle Guide that I use with athletes all the time:
Isometric Split Squat with Calf Raise
Get into a solid lunge position
Keep your front foot flat to start, then raise up onto your toes and hold
Hold for 30 to 45 seconds
Do 3–4 sets each leg
This builds strength through the foot and calf, and helps your ankle stay stable when it really matters, like when landing awkwardly or changing direction fast.
There are two more key ankle exercises in the full guide, and they’re just as simple to add into your warm-up or gym work.
If you’re dealing with ankle pain or just want to keep your ankles solid all season, grab the Free Ankle Guide on my website. You’ll also find guides for knees and backs if those have been bugging you too.
Let’s keep you on court and feeling good.
