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Basketball Injury Prevention Tips

Basketball Injury Prevention Tips

It’s the time of the year again when college basketball players amaze us with their athletic skills, their ability to defy gravity, and their ability to fight until the end of a tournament.

If you’re a basketball fan, know someone who plays basketball, or play the sport yourself, then you’re pretty much aware that like other athletes, you are also prone to injuries.

Basketball injuries usually happen as a result of physical contact, short and intermittent bursts of activity, and sudden starts and stops. Even with the high potential of the sport to cause injuries, there are things you can do to prevent them.

1. Keep yourself in good physical condition
Being in a good physical condition at the start of the season will make a huge difference.

During off-season, stick to a well-balanced fitness program that involves cardio, strength training, and flexibility.

Aside from a well-balanced training, make sure to stick to a healthy diet, comprised mainly of whole foods.

2. Don’t forget to warm up and stretch
Cold muscles are more prone to injury. So, always make time to warm up and stretch. You can have a warm up for 3 to 5 minutes doing jumping jacks, running in place, or walking. This should be followed by stretching—making sure you hold each stretch for about 30 seconds.

3. Hydrate, hydrate, hydrate
Did you know that even mild levels of dehydration can affect your athletic performance? If you don’t have enough fluids in your body, your body won’t be able to cool itself effectively.

4. Use proper technique
Whether it’s passing or scoring, always use proper technique. It’s also vital to know where the other players are to reduce the chance of collision.

5. Ensure that you have the appropriate equipment
Having appropriate equipment can also decrease your chances of suffering from basketball injury. These include well-fitting, non-skid shoes, ankle support, knee and elbow pads, and a mouth guard.
If, for some unfortunate reasons you got injured, make sure you’re symptom-free before returning to play.

 

References:
https://orthoinfo.aaos.org/en/staying-healthy/basketball-injury-prevention/
https://www.upmc.com/services/sports-medicine/for-athletes/basketball