How to Avoid Basketball Injuries

The game of basketball brings injuries caused by its fast pace, running, jumping and repetitive arm motions for shooting. The defensive aspect of the game encourages plenty of physical contact as well. Of course, it's not possible to prevent all injuries, but there are ways to minimize some of the more common ones.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Basketball-specific shoes
• Basketball-specific socks
• Weights

1. Look at the parts of the body basketball affects. There's lots of pressure on the foot and ankle from running and jumping. Knees and fingers are also vulnerable. Injuries most commonly occur in these areas.
2. Determine the difference between chronic injuries and acute injuries. Sports experts explain chronic injuries as those from overuse or improper use of the muscles and joints; these are more preventable. Acute injuries occur during play, and often times you can't prevent them.
3. Warm up. Stretch all the muscle and tendons you use during play, concentrating on ankles, lower legs, thighs and groin and the lower back. Stretch out arms and upper back as well. Stretching can help prevent injury.
4. Wear the right shoes. Basketball shoes absorb the impact from jumping and hard running, as well as the side-to-side motions used in defense and ball handling. A good shoe also has ankle support.
5. Select the right socks. Make sure the sock doesn't allow the foot to slide too much inside the shoe and doesn't interfere with the fit of the shoe.
6. Strengthen your muscles. Work in the weight room always pays off when ankles, knees, thighs and upper-body muscles are stronger to better absorb impact.

Tips & Warnings

• Treat even the most minor injuries as quickly as possible, especially in the joints. A small ankle twist has a way of getting re-injured into something bigger without proper treatment.
• Let pain be your guide. If it hurts, you're overusing it.
• Replace basketball shoes frequently. Always examine the soles of the shoes, and replace them as soon as smooth areas appear. A player on the court five days a week in practice and games needs new shoes every few months.
• Don't come back too soon. A common injury is a rolled-over ankle, and it doesn't take long to heal. However, it's important to get better before going back to the courts so you don't re-injure it.