Avoiding Injuries While On The Court

Injuries are common in basketball –and according to the American Association of Orthopedic Surgeons (AAOS) in 2009 more than 500,000 basketball related injuries were treated in medical facilities. Individuals with a home basketball court or on competitive teams should note the following to prevent injuries.

AAOS says three of the most important things to do when preventing injuries are to “maintain fitness, warmup, stretch and hydrate.” Individuals who play basketball should work out regularly, especially the areas and muscle groups prone to injury.

Focus on Fitness, Warmup and Hydrate

Exos, a company of exercise professionals providing customized programs for corporations and employers, says exercises like squats, calve raises and bridge lifts will help keep muscles in your glutes, lower back and legs strong for playing basketball. Additionally, stretching muscles in the arch of your foot and toe exercises will keep your shins and feet strong.

Whether you’re playing basketball on a home basketball court or on a competitive team, always take time to warmup first. “Research studies have shown that cold muscles are more prone to injury,” says AAOS.

In addition to warming up and strength training, to prevent injuries when playing basketball make sure you’re hydrating. AAOS says individuals who don’t hydrate regularly during exercise may be come fatigued and his or her technique will worsen – leading to injury.

Proper Technique and Safety

AAOS says other important things to keep in mind for preventing injury are, “proper technique, proper equipment, a safe environment and preventing overuse.” Even if you’re playing on a home basketball court, check for spills or weather damage – both of which can lead to injury while playing.

Focus on your technique by ensuring you jump correctly, from the hips and glutes – not from the quads, says Exos. Follow the rules, exercise sportsmanlike conduct, keep an eye on other players to avoid collisions and remember these tips for preventing injuries to keep you and everyone else safer on the court.