Basketball is a sport that has attracted the masses for a long time. After football, it is one of the most widely practiced and watched sports in the world. However, despite the net gains in health that a sport’s practice entails, some factors lead to an injury.
So try protecting yourself. According to the book “Sports injuries: diagnosis, treatment, and rehabilitation”, the injuries caused by the practice of Basketball, as in many other sports, constitute a significant problem in the sports field, society in general and affected people. While it is true that each sport has its most frequent and characteristic injuries, and Basketball could not be the exception.
Tips To Avoid Failure In Basketball Exercise
This sport, also called the “disembodied game,” combines the movements with the hands in the throws with the jumps, blows, fights fails, and runs. This situation causes the maximum extension of the limbs, producing great tensional moments on the player’s skeleton.
Trying to follow the example of Michael Jordan or Pau Gasol and playing Basketball is a healthy decision. However, it must be practiced with care. The most common injuries are ankle sprains and shoulder dislocation separation. You should follow the following basketball tips to avoid injuries.
Cold Muscles Are At High Risk
Scientific studies to date have shown that cold muscles are at higher risk of injury. Do a little warm-up before starting. Warm up by doing small jumps, stationary cycling, and running or walking for 3 to 5 minutes. Then stretch little by little and carefully.
Play only in the position you are used to. Do not grab, block, or push the opponents. Use a suitable method while shooting the ball. Your shoes should be non-slippery. Cotton socks can absorb sweat and also provide greater support to the foot. Anklets can reduce the incidence of sprains.
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Wearing Knee Pads Or Elbow Pads Prevents Abrasions Or Injuries
Use a mouth guard to protect teeth and mouth. If you wear goggles, buy safety glasses or protectors to avoid eye injury. Try not to wear jewelry or chew gum during games. Courts located outdoors should be free from stones, holes, and other hazards.
The interiors must be clean and free of debris, in addition to having good traction. When playing outdoors, environmental conditions must be taken into account. For example, do not play in extreme temperatures (both hot and cold) or incorrectly lit courts at night.
The posts of the baskets, as well as the walls behind, must be padded. Learn first aid to administer it in minor injuries such as cuts to the face, scratches, tendonitis, or minor strains or strains.
It is essential to be prepared in case of emergency situations and know how to act or call a specialized person in contusions, dislocations, and fractures.
Ankle Sprain
The most common injury during basketball practice is an ankle sprain, followed by tendinopathy of the patellar tendon and Achilles tendon caused by a defect in the footprint, an incorrect alignment of the axes of the lower extremities, training errors, or inappropriate workloads.
Other most common injuries are anterior cruciate ligament tears, stress fractures of the lower limb such as the fifth metatarsal, tibia, fibula, or even tarsal scaphoid; and muscular tensions, especially calf and thigh tensions, which are the “culprits” of most of the sports losses that are generated throughout the season and the cause of a greater loss of matches.
Despite not being in this top five, we cannot forget one of the most characteristic injuries of this sport: low back pain, a frequent complaint of the basketball player. Even if the stage looks a bit dark, many training exercises can reduce the risk of injury during play or even training by almost 100%.
Many studies show that the newest and most effective tool is prevention, carried out through specific work protocols and complementary tests that provide information on the player’s status and act based on their status. If you want to know more about knee injury prevention check https://make-shots.com/basketball-players-ice-their-knees/ to help you reduce the risks.
Strength Work
One of the fundamental pillars for the prevention of injuries in Basketball is strength work to provide benefits on the regeneration and strengthening of tendon tissue and joint stability and muscle protection.
In short, it is important to prevent injuries in Basketball by complementing training and warm-up, with a rigorous preventive program that offers greater functional efficiency that allows the player to practice the sport at its best, reducing the risk of physical damage and that allow him to prolong his sporting career as much as possible.
In order to prevent yourself from injuries while playing Basketball, you should keep the following things in mind.
An ankle sprain occurs from an inversion in the foot. Due to the player landing on an unstable surface, either on the foot of a partner or an opponent. In the case of ligaments, it is produced by a landing situation on the runway or deceleration. For proper muscle building of these joints, specific work is required, and from Herb life 3x3Series, we leave you a series of tips to strengthen them:
Squats
It is an easy exercise that can be done anywhere. It is essential that the legs are shoulder-width apart and the knees aligned with the foot. Also, weight can be added for strength. A simple exercise would be to use a ball or Pilates ball to reduce hip injuries, where the player would lie on his back and raise the hips off the ground like a bridge.
Abs
Important to work them during training sessions, because together with the oblique and lumbar support the weight of the trunk, and help to run, jump, defend, pull … It helps reduce knee injuries.
On the fingers, it is usual to apply a cold or functional bandage.
It is recommended to do short runs, jumps, changes of pace. Later, it will be performed. Those who have been injured will have to spend more time warming up and, specifically, specific exercises in the affected area.
Rest: overtraining can cause poor execution of movements and increase injury.
Recovery: a balanced diet helps reduce the risk of injury.
Walkway with a non-slip sole to absorb impacts: If you will do the above-mentioned steps while you are playing Basketball, I assure you that you will be saved from injuries.