Stay in the Game: Preventing Basketball Injuries

Basketball is one of the most popular sports played throughout the United States and certainly a focus of the Lawrence community.  Today’s game is played at a fast pace with emphasis on explosive jumps, sudden movements and physical toughness. From youth recreation leagues, to college hoops, playing this dynamic sport can lead to unwanted injury and a loss of playing time.

 

You want the big stage? Make sure you train smart to prevent injuries. 

Youth injuries sustained while playing basketball are surprisingly high. It is estimated that over 325,000 basketball related injuries are evaluated and treated in hospital emergency departments each year from ages 7-17 according to recent data obtained from the U.S. Consumer Product Safety Commission. Basketball injuries are also shown to be the most common sport to lead to emergency department visits for male athletes and second most common for female athletes. The most frequent diagnosed injuries, in order: ankle sprains, finger sprains, finger fractures, knee sprains, and facial lacerations. Surprisingly, females had a higher rate of knee sprains and males had a higher rate of ankle sprains.

Basketball players are at risk for traumatic injuries, such as finger injuries due to the nature of the sport. Fortunately, there are strategies you can implement to help reduce ankle and knee injuries common to both male and females.

Develop and maintain appropriate cardiovascular endurance: Many competitive and recreational athletes suffer knee and ankle injuries toward the end of basketball games. When players become tired or fatigued, it appears muscle control decreases leading to increased stress on fragile ligaments.

Perform a dynamic warm-up routine before playing: Research studies have shown cold muscles are more prone to injury.  Prepare your body for the physical demands of basketball by performing a series of dynamic movements to increase your core temperature, activate muscles for explosive movement, and excite your nervous system for activity. Examples of exercises to perform include 10 repetitions of body weight squats, forward lunges, side lunges and simple jump jacks.

Increase functional glute strength: Greater than 70% of season ending ACL knee sprains are non-contact injuries and are associated with poor knee position when cutting or landing. The glute musculature complex is the foundation that controls knee position. Glutes must be developed to protect the knee and ankle from injury when the leg decelerates or stops. Consider adding single leg dead lifts and monster walks with elastic band wrapped around your ankles to your exercise routine.

Players need to be medically evaluated for persistent pain: Many of the injuries in basketball can be treated without a visit to the emergency department. Avoid the mistake many players and parents of injured players make by not seeing their primary doctor in fear of being held out of participation. It is not uncommon for athletes to have chronic pain that seems benign; however, not treating the cause of this pain may lead to significant injury and more aggressive treatment.

As a sports enthusiast and physical therapist, my goal is to help keep you in the game and free of injury through education. If in need of sports or orthopedic injury rehabilitation services, please call Lawrence Memorial Hospital Therapy Services at (785) 505-2712 for a consultation.  

This information is provided as an educational service and is not intended to serve as medical advice. Anyone seeking specific medical advice or assistance should consult his  or her physician.

Adam Rolf is a licensed sports physical therapist, certified athletic trainer and certified strength and conditioning specialist employed at Lawrence Memorial Hospital. He can be reached via email at adam.rolf@lmh.org and twitter @lmhsportsrehab.