While playing badminton I often twist my ankle which is of course very unpleasant. Usually before starting playing, athletes prepare by warming up and stretching. Are there some exercises for that preparation stage (e.g. stretching) or other things that I could do to prevent rolling my ankle later in the game?

  • 1
    Have you looked at the vast number of articles on the web for reducing ankle injuries in basketball and volleyball? They're obviously not exactly the same sport, but (from my limited experience) the ankle injuries are somewhat similar.
    – Philip Kendall
    Feb 3 '16 at 8:50
  • Welcome. This question is being received as a request for health/medical advice, which is off topic here. Are you asking for conditioning and/or training to prevent twisting an ankle specific to playing badminton? As Philip notes, there are many articles about reducing ankle injuries in all different sports.
    – user527
    Feb 4 '16 at 2:06
  • @PhilipKendall Hey, thanks for that hint, i didn't thought that someone could have written an article about that. I'll definitely check that out. --> sorry, that i hadn't googled first.
    – toogley
    Feb 4 '16 at 19:30
  • 1
    In my opinion, it doesn't, but this question had already been put on hold once for that...and I defended against it. That said, perhaps editing that bit into your question will help get your question across more clearly.
    – user527
    Feb 4 '16 at 19:39
  • 1
    @SamDai How so? There are many different ways to prevent an ankle injury. To choose the "best" way or the "preferred" way is opinion-based, but asking for ways how to prevent isn't automatically opinion-based, but more prone to be expertise and experience based moreso than opinion based.
    – user527
    Feb 5 '16 at 2:24

There are some improvements in technique that you can use, although they'll take practice.

This page describes good lunging technique to move efficiently and prevent injury. With regards to keeping your ankles safe, pay particular attention to the following:

The foot must point in the direction of the lunge

The heel must strike first

If you have an existing weakness or vulnerability to ankle injuries you could consider wearing an ankle support or doing specific exercises to strengthen it.

Note that I'm not a physiotherapist and you would do well to consult one to check that my general advice is appropriate to your situation.

  • Ah, thanks a lot. I didn't thought that my general movement could maybe cause my problems, so thanks a lot. Also thanks for the hint about waring ankle support band.
    – toogley
    Feb 4 '16 at 19:40

Not specifically related to badminton, but I thought it would be a good fit here nonetheless.

One way to prevent ankle injuries is to rely on core strength, especially your hips and glutes. One way to train your hips is by executing the single-leg hip airplane.

This not only serves to remove dependence on your ankles (as you become more balanced), but also allows you to move with focused explosiveness, which will help you shift while playing badminton (or any sport that requires quick, shifty movements).

This is based on this article about how Stephen Curry overcame ankle injuries while playing in the NBA.


(Note: This solution was also referenced by @JamesBradbury)

Finally the method I used the most (which is also the most effective way, in my opinion):

ankle support brace

The usage of an "Ankle Support Brace" gave my feet additional support, while still being flexible. Furthermoore, i actually do even jump smashes now - while that are one of the most "dangerous" shots in Badminton (for my ankles) I think the ability to make those shots shows the effectivity those support braces can provide.

I think they can be bought in usual sport shops.

  • 1
    James's comment is a strong caveat here, in my opinion: "If you have an existing weakness or vulnerability to ankle injuries you could consider wearing an ankle support or doing specific exercises to strengthen it." This answer appears to "treat the symptom, not the cause" and ignores preparation/warming up/stretching/exercising as considerations.
    – user527
    May 22 '16 at 3:00
  • 1
    In my personal experience, I used to twist my right knee and left ankle often. I wore braces during rehab, but after a few post-rehab sessions, I would regain most of my confidence back in my knee/ankle. However, not until I dedicated myself to strengthening my legs did I notice a change in this pattern. In fact, I don't remember the last time I twisted my right knee, but it has to be more than half a decade now.
    – user527
    May 22 '16 at 3:07

Your Answer

By clicking “Post Your Answer”, you agree to our terms of service, privacy policy and cookie policy

Not the answer you're looking for? Browse other questions tagged or ask your own question.