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How to Break Your Ankle or Foot on Trampoline- Causes and Treatment

How to Break Your Ankle or Foot on Trampoline- Causes and Treatment

We do not recommend to break your ankle on a trampoline. Make sure to follow safety guidelines properly and jump alone to be more safe from injuries

To break your ankle on a trampoline, warm up and start jumping. Bounce higher and add twists. Jump as high as possible, then land repeatedly with your weight shifted to one side, turning your ankle with each hard, off-balance landing until you feel a pop or snap, indicating a likely fracture.

The most frequent causes of ankle fractures on trampolines are landing unevenly or unbalanced, bouncing excessively high, twisting the ankle mid-jump, having your foot trapped in the springs or frame, and colliding with other jumpers at the same time.

Trampolines are harmless fun but that fun can cause several risks such as trampoline ankle if you are a careless jumper or land improperly on the trampoline.

This post covers the following topics:

  • How to sprain your ankle on a trampoline
  • Main Reasons why trampoline ankle occurs
  • Preventing trampoline ankles
  • How to cure trampoline ankles
  • Long-term consequences of trampoline ankles
  • Treating Trampoline ankle injuries

So, Let’s Dive in,

Article Roadmap

Key Points

  • Ankle fractures on trampolines often occur from landing unevenly/unbalanced, bouncing too high, twisting ankle mid-jump, getting foot trapped in springs/frame, and colliding with other jumpers.
  • Warm up and stretch before jumping to prevent muscle injury. Start with low bounces and work up to higher jumps.
  • Most ankle fractures happen from poor landing, excessive bounce height, twisting while airborne, feet getting caught, multiple simultaneous jumpers, sloppy technique, and low-quality equipment.
  • Ways to prevent injury: wear an ankle brace, jump solo, replace worn parts, install a safety net if outdoors, supervise kids, land properly, stop when tired, and tape ankles after healing.
  • If a fracture occurs: seek medical care, reduce swelling with ice/elevation, immobilize with brace/boot, take medication as prescribed, do physical therapy when healing begins, and brace ankle when active after recovery.
  • Long-term consequences of trampoline ankle fractures include instability, arthritis, stiffness, gait issues, nerve damage, re-injury risk, and chronic pain.
  • Treat minor sprains with the RICE method: rest, ice, compression wrap, elevation. See a doctor for serious injuries possibly requiring surgery.
  • With precautions trampolines can be enjoyed safely: proper use, avoid risks, protective gear, follow rules and supervise kids.
How to break your ankle on a trampoline

what is the Anatomy of the Ankle Joint

The ankle joint is made up of three bones which are:

  • The tibia, or shin bone, forms the inside portion of the ankle joint.
  • The fibula, or calf bone, forms the outside portion.
  • The talus sits between the tibia and fibula.

These three bones are connected by ligaments which provide stability. The ends of the bones are also covered in cartilage to allow for smooth movement.

What is a Trampoline Ankle

Trampoline Ankle is an ankle injury caused when multiple persons jump on a trampoline at the same time, as a result, severe ankle injury is caused.

When a lot of people bounce together, it makes the trampoline jumping very hard as more force applies to the feet which can even break bones in the ankle. Kids and teen hurt their ankles more easily due to fragile and under-growing ankle bones.

To stop Trampoline Ankles follow these rules as

  • Jump alone on the trampoline
  • Supervise your kids while they jump on the trampoline
  • Restrict your kids to try stunts like bouncing too high or trying unprofessional tricks
  • Wear ankle braces or shoes to support your ankle
  • Always jump in the center of the trampoline

Always follow the rules. Watch out for each other. Then ankles will be safer.

what is the Step-by-Step process to Break Your Ankle on a Trampoline

After understanding how trampoline ankle fractures happen, here is a step-by-step guide to breaking your ankle while jumping:

Step 1: Warm Up and Stretch

Warm up your muscles and stretch before engaging in vigorous bouncing, just like with any other workout. This lessens the chance of muscular sprains and rips. Your ankles, hamstrings, and calves should all be stretched.

Step 2: Start Jumping

Begin bouncing lightly to get a feel for the trampoline and jump straight up and down, keeping your feet shoulder-width apart when you land.

Step 3: Increase Height

Once you’re warmed up, start bouncing higher and Bend your knees deeply as you jump for maximum height.

Step 4: Practice Twisting

Add some twists to your routine. Turn your upper body left and right while in the air. This gets your ankles used to rotating.

Step 5: Jump as High as Possible

Bend your knees and push off the trampoline as powerfully as you can for maximum height. Try to jump high enough to become airborne between bounces.

Step 6: Land Hard and Off-Balance

Here is the key ankle-breaking step. As you come back down, land with your weight shifted to the outside of one foot. Landing off-center forces more pressure onto the lateral ankle bones.

Step 7: Repeat Landing

Keep repeating the hard, off-balance landing, turning your ankle with each jump. Do this until you feel a pop or snap in your ankle joint. This likely means a fracture has occurred.

How To Treat Trampoline Ankle Injuries [Nine Proven Methods]

Here are nine simple methods for trampoline ankle treatment.

  1. Rest your ankle. Don’t put weight on it.
  2. Ice your ankle to reduce swelling. Put ice on for 15-20 minutes every 2-3 hours at first.
  3. Wrap your ankle to keep it stable. Use an elastic bandage or ankle wrap.
  4. Keep the ankle lifted on pillows to reduce swelling and pain.
  5. Once the swelling is down, do physical therapy to strengthen your ankle.
  6. Wear an ankle brace to support your ankle while it heals.
  7. Gently stretch your ankle when the initial pain is gone.
  8. Slowly return to activity. Don’t jump back into intense exercise.
  9. See a doctor for severe injuries. You may need surgery to repair torn ligaments or fractures.

Get an x-ray to confirm the break and determine its severity. The doctor will then decide on the proper treatment.

what are the Common Causes of Ankle Fractures

Ankle fracture on a trampoline is caused by many factors such as improper landing, bouncing too high, Twisting Mid-Air, Getting Foot Caught, Multiple People bouncing on a trampoline, Immature Jumping Technique, and using Low-Quality trampoline equipment.

Landing Wrong On Trampoline

Lots of ankle breaks happen when jumpers land awkwardly on the trampoline or improperly installing a trampoline. Coming down off-balance or with more weight on one foot can cause the ankle to roll and fracture.

Bouncing Too High in the air

Building up excessive speed and height leads to dangerous energy levels when landing. The high impact of hitting the mat can overwhelm the ankle joint’s structural integrity.

Twisting Mid-Air

Rotating, turning, or flipping while airborne forces the ankle joint beyond its normal range of motion. Fractures are more likely to happen If you land with the ankle still twisted.

Getting Foot Caught between trampoline padding or in the springs

The ankle is twisted violently or completely broken if a foot or leg gets trapped between trampoline padding or in the springs while bouncing

Multiple Jumpers On Trampoline at the same time

Collisions between multiple simultaneous jumpers often lead to injuries as ankles get pushed into unstable positions and landings get disrupted. 75% of trampoline injuries occur when multiple jumpers are bouncing on a trampoline.

Unprofessional Bouncing Techniques

Sloppy, uncontrolled jumping with stiff landings, improper balance, and ignored fatigue heightens injury risk from even normal bounces.

Low-quality and damaged Equipment

Damaged trampoline parts like worn pads, damaged mats, and weak springs put extra strain on ankles and make injuries more likely.

Preventing Ankle Fractures

While a broken ankle may seem like no big deal to some daredevils, the reality is that it’s a very painful injury requiring weeks or months of recovery. Here are some tips to avoid trampoline ankle fractures:

  • Wear ankle braces or high-top sneakers to provide structural support.
  • Jump one at a time – collisions often lead to injuries.
  • Extreme care while performing a backflip on a trampoline or twisting.
  • Replace any worn-out jump mats or weak springs.
  • Install a safety net enclosure if jumping outdoors.
  • Supervise children at all times.
  • Learn how to properly land on your feet while bouncing.
  • Know when to stop before getting exhausted.

With proper precautions, you can enjoy all the fun and fitness benefits of trampolining safely! Just use common sense, and leave the ankle-breaking to the stunt professionals.

What to Do If You Break Your Ankle on a Trampoline

Despite your best efforts at prevention, accidents happen. If you do suffer a trampoline ankle fracture, here’s what to do next:

Seek Medical Attention

Get an x-ray to confirm the break and determine its severity. The doctor will then decide proper treatment.

Reduce Swelling

Keep your ankle elevated above heart level and apply ice packs to limit swelling and inflammation.

Immobilize the Ankle

Use crutches and an ankle brace or boot to keep your ankle from moving during the healing process.

Take Prescription Medications

Your physician may prescribe pain relievers or anti-inflammatories to manage discomfort. Take these as directed.

Attend Physical Therapy

Once your fracture has begun to heal, physical therapy can help you regain mobility and strength.

Let the Ankle Heal

Avoid any activity that puts weight on your ankle until it has fully healed. This may take 6 weeks or longer.

Tape or Brace Ankle when Active

Even after your ankle fracture heals, continue wearing an ankle brace during sports or exercise for extra support and stabilization.

Recovering from a broken ankle requires patience. But with proper treatment and rehab, you can bounce back from this common trampoline injury.

what are the Long-Term Consequences of Ankle Injuries because of trampoline

Beyond the initial pain and disability, severe ankle injuries can have lingering effects including Chronic Instability and Laxity, Arthritis, Stiffness and Loss of Motion, Gait Abnormalities and Leg Weakness, Numbness and Nerve Damage, Risk of Re-Injury, and Persistent Pain.

Chronic Instability and Laxity

Severely sprained ankles often heal with some residual ligament looseness and instability. This “functional instability” leaves the ankle prone to rolling and further injury during everyday activities. Ankle braces, taping, physical therapy, and surgery may be needed long-term.


Damaged cartilage and bone changes lead to painful arthritis that may worsen over time. Post-traumatic arthritis is a common consequence of significant ankle fractures, especially those involving the joint surface.

Stiffness and Loss of Motion

After an ankle fracture, the injured joint frequently heals with reduced flexibility and range of motion. Physical therapy can help regain mobility, but some loss of motion may remain permanent.

Gait Abnormalities and Leg Weakness

Lingering pain, stiffness, and instability after ankle trauma can cause subtle changes in walking mechanics and lead to weakness in the injured leg. This may result in ongoing discomfort and difficulty with activities.

Numbness and Nerve Damage

Nerve injury associated with severe ankle fractures may cause long-lasting numbness or impaired sensation around the ankle and foot. Nerve function often improves gradually but some residual effects frequently persist.

Risk of Re-Injury

Once you have suffered an ankle fracture or severe sprain, the joint remains vulnerable to repeated injury. Care must be taken to tape, brace, and support the ankle during sports and heavy use following recovery.

Persistent Pain

Even after proper treatment and rehabilitation, some people experience ongoing aching, soreness, and pain around the ankle or hindfoot after a major injury. Certain therapies can help manage chronic discomfort.

Final Thoughts

Kids love to jump on trampolines in their free time because it improves mood, releases stress, Unique experience of feeling weightless in the air, fun activity to enjoy your time with friends, and skill development (competitive play, social interactions, balance improvement, patience, and bearing capacity.

Kids often forget safety guidelines when they get a trampoline and engage in jumping with their friends that is why jumping on trampolines is risky for careless kids and it can lead to broken ankles if misused, they can be enjoyed safely through preventative measures. Being informed about proper use, avoiding risky maneuvers, wearing protective gear, and applying safety rules and supervision can greatly reduce the chance of injuries. 

While it’s possible to break your ankle on a trampoline, taking the right precautions allows kids and adults to experience the joy and thrill of bouncing without the harm of a painful ankle fracture. 

With sound judgment and preparation, trampolines can be part of an active lifestyle that keeps ankles intact.


How do most trampoline ankle fractures occur?

Trampoline ankle fractures typically occur from landing awkwardly, bouncing too high, twisting the ankle mid-jump, collisions with other jumpers, or getting caught in the springs or frame.

What’s the easiest way to break your ankle on a trampoline?

There is no truly easy way, and intentionally causing injury should never be done.

How long does it take to recover from a trampoline ankle fracture?

Recovery time depends on severity but usually takes 6-12 weeks in a cast or boot with physical therapy afterward.

Can you break your ankle on a trampoline with a net?

Yes, safety nets do not prevent fractures from improper landings, collisions, or foot entrapments while bouncing.

Are trampoline ankle injuries more common in kids or adults?

 Ankle fractures occur more often in children who lack coordination and judgment to avoid landing improperly.

how to sprain your ankle on a trampoline

Land awkwardly after jumping by twisting or rolling your ankle so it is forced beyond its normal range of motion, causing the ligaments to overstretch and tear.


  • Dr. Sabina Rogers

    Dr. Sabina Rogers brings 15+ years of global health experience to's mission. After completing her MPH at Johns Hopkins University, she led international development projects worldwide. Her work with organizations like CARE, FINCA International, and the Peace Corps focused on co-creating sustainable health, education, finance, and empowerment solutions. Dr. Rogers is devoted to project management and building cross-cultural collaborations.