Dribble, Dunk and Dazzle on the Basketball Court, Without Injury
ROSEMONT, Ill., March 5, 2012 /PRNewswire-USNewswire/ — The basketball season is in full swing, and while players and spectators love the on-court action, all that fancy foot and hand movement can cause a wide range of injuries – from sprained ankles and knees, to jammed fingers and stress fractures.
According to the U.S. Consumer Products Safety Commission, nearly 1.5 million basketball injuries, in children and adults, were reported in 2010.
“Basketball is a fast moving, intensely competitive sport, with a significant potential for injury,” said J.R. Rudzki, MD, a Washington D.C. orthopaedic surgeon specializing in sports medicine, and spokesperson for the American Academy of Orthopaedic Surgeons (AAOS). “Dressing appropriately, ensuring a safe play environment, and maintaining consistent flexibility and strength training can help avoid injury.”
AAOS BASKETBALL SAFETY TIPS
The AAOS has recommendations to help you enjoy the game of basketball, without injury:
- Wear appropriate equipment. Shoes should fit snugly and offer support. Ankle supports can reduce the incidence of ankle sprains in patients with a history of injury (this should be discussed with your doctor); protective knee and elbow pads can protect players from bruises and abrasions. Consider wearing a mouth guard. Do not wear jewelry or chew gum while playing. Other helpful equipment may include eye protection, ankle braces or sports tape.
- Ensure a safe play environment. Outdoor courts should be free of rocks, holes and other hazards. Players should avoid playing on outdoor courts that do not have appropriate lighting. Indoor courts should be clean, free of debris and have good traction. Baskets and boundary lines should not be too close to walls, bleachers, fountains or other structures. Basket goal posts, and the walls behind them, should be padded.
- Maintain fitness throughout the year. Ideally, players should maintain an exercise and training regimen during the basketball season, and throughout the year.
- Warm up before play. Consistent warm up and stretching exercises may reduce injuries. Initially stretch the spine and legs in a relaxed but thorough fashion. Warm up with jumping jacks, stationary cycling, or running or walking in place for 3 to 5 minutes. This should be followed by slow and gentle stretching, holding each stretch for 15-20 seconds.
- Stay hydrated. Even mild levels of dehydration can hurt athletic performance. Ideally, players should drink 24 ounces of non-caffeinated fluid two hours before exercise, and an additional 8 ounces of fluid or sports drink immediately before play. While playing, break for an 8 ounce cup of water every 20 minutes.
- Use proper passing and play techniques. Practice good technique. For example, when you jump for the ball, land on a bent knee rather than a straight knee. Play only your position and know where other players are on the court to reduce the chance of collisions. Do not hold, block, push, charge, or trip opponents. Use proper techniques for passing and scoring, and most importantly, don’t forget sportsmanship!
Prevent overuse injuries. Because many young athletes focus on just one sport and train year-round, doctors are seeing an increase in overuse injuries. The AAOS has partnered with STOP Sports Injuries to help educate parents, coaches, and athletes on how to prevent sports injuries. STOP Sports Injuries recommends:
- limiting the number of teams in which your child is playing on in one season
- not letting your child play one sport year round, and
- taking regular breaks and playing other sports to improve skill development and prevent injury.
SOURCE American Academy of Orthopaedic Surgeons