7 Safety Tips For Basketball Injury Prevention

Basketball is one of the most loved outdoor games. Presently, people are consciously engaging in sports to live an active life. Therefore, several people choose basketball as their recreational activity to stay fit and also enjoy sportsmanship.

But inadequate knowledge of playing basketball etiquette attracts a wide range of sports injuries. Hence Dr. Rik considers it crucial to discuss the expected basketball injuries and how to prevent them.

Common Basketball Injuries

 

The rigorous actions of basketball can cause various types of injuries to the foot, knee, ankle, and even hamstring and quadriceps. Some common basketball injuries include:

• Knee injuries, like jumper’s knee, medial collateral ligament (MCL) tears, anterior cruciate ligament (ACL) tears, Achilles tendinitis 
• Patella dislocation or patella popping out of knee groove
• Muscle strains, including hamstring and quadriceps injuries
• Ankle sprains or fractures
• Toe finger fractures
• Stress fractures knee, foot, or ankle
• A concussion caused by a collision or direct hit

Basketball is a highly energetic game. It needs proper body warm-up and strategic planning in passing or throwing the ball. Here are some important safety tips for basketball injury prevention. 

Tips for how to prevent knee injuries in basketball

1. Get Pre-Preparation Examination (PPE)

 

The PPE will gauge your overall fitness to ensure you are fit for playing basketball. The fitness activities and basic tests involved in the preliminary examination can indicate your fitness level on various parameters.

2. Warm Up

 

Warm-up is important before any athletic activity to boost muscles, tendons, and bone-muscle coordination. Warm-up gradually increases blood circulation and heart rate. It helps release hormones to activate the body and unleash energy.

Research studies have shown that cold muscles are more prone to injury. Therefore just 10 minutes of warm-up with jumping jacks, stationary walking, or cycling can avoid sprains and muscle injuries.

3 . Choose the right technique

 

Understand the rules. Understand players’ positions concerning the basketball court and try to avoid collisions during play. Do not block, push, charge, or trip opponents. Use proper throwing, passing, and scoring techniques. Foster positive sportsmanship.

 

4. Hydration

 

Have enough fluids in the body to prevent dehydration caused due to constant sweating and evaporation during gameplay. Consume 24 ounces of fluid 2 hours before exercise and extra 8 ounces of water before sports activities. 

 

5. Use proper equipment

 

Basketball involves court play and rigorous actions. Therefore you need the proper equipment to avoid any injuries due to basketball. Here are some basic equipment and their usage tips

• Wear clothes specially designed for sports. Sports clothes are light and breathable, hence keeping you cool during play.
• Wear proper non-skid, snugly fit basketball shoes.
• Wear knee pads, and ankle supports to prevent muscle sprains, bruises, and abrasions. 
• Use a mouth guard to protect your mouth and teeth.
• Use sports goggles to protect your eyes from injury.
• Avoid wearing any jewellery.

 

6. Check the environment for the safe play

 

The basketball court should be free from rocks, holes, debris, and other hazards. Avoid playing in extreme weather such as hot, cold, or rainy weather. Ensure the ground is properly lit in the evening with clearly visible baskets and boundary lines.

 

7. Keep First-Aid handy

 

Coaches and players must know how and when to use first aid on minor injuries like facial cuts, bruises, strains, and sprains. Also, be prepared for emergencies and have clear plans to approach medical personnel for significant injuries like dislocations, concussions, severe sprains, abrasions, and fractures.

Dr. Rik Kundra is an expert orthopaedic surgeon with 18+ years of experience. He has a special interest in joint preservation and biological reconstruction. A large number of patients arrive for sports injury treatment. Hence, he finds educating on sports injury prevention extremely beneficial. Visit Dr. Rik to consult your sports injury and get the best solution for your pain.