The number of people playing basketball has exponentially increased since 2020 compared to the previous decade, with at least 27 million participating. But just like football and other sporting activities, there’s no shortage of injuries in basketball.
In a study involving the National Basketball Association, more than 12500 cases of injuries were reported, from which 6,000 plus occurred during games. Surprisingly, there was no interconnection between age, weight, or height injuries, proving that anyone can incur injuries.
While most Injuries occur in the joints, knees, ankles, and feet, other common injuries reported include:
- Bruises to the thighs and hips
- Concussions
- Head injuries
- Wrist injuries and jammed fingers
- Stress fractures
Luckily, you can minimize the injuries by incorporating preventative measures. Here are the top 5 ways:
1. Warm-up Properly and Stay Informed
Warming up is one of the best pre-game routines that enhances gaming while preventing injuries. It’s an important practice that prepares you for physical involvement in the game by loosening your muscles and joints.
Start with light cardio exercises like jogging or jumping jacks to enhance your heart rate and blood flow. After that, transition into dynamic stretches that mimic basketball movements, such as leg swings and arm circles. Dedicate 10 minutes for every activity you practice to enhance your flexibility and range of motion.
If you are prone to a given injury or are recovering from one, refrain from activities that can worsen the injury.
Lastly, staying informed about the latest NBA scores today can motivate you to perform at your best. It’s a natural way to stay engaged with the sport and draw inspiration from your favorite players.
2. Maintain Fitness
Keeping fit is critical to preventing injuries in basketball games. Strengthen and condition your muscles to increase and stabilize elasticity in the tissues around muscle fibers. This enhances balancing coordination, range of motion, and flexibility, lowering the risks of injuries.
To get the optimal fitness required, keep fit even during off periods, besides balancing your fitness program with cardio. Also, incorporating exercises such as squats, lunges, and planks can help you develop the strength required for the rapid movements and sudden direction changes in basketball. While at it, maintain proper techniques to prevent other injuries.
3. Wear Proper Footwear
Like other games, basketball-specific shoes are for flexibility when playing and, most importantly, to prevent injuries.
Primarily, basketball athletes engage in lots of running, jumping, and directional changes, often resulting in foot and knee injuries. And in this case, wearing footwear can be helpful. But even so, choosing the proper shoes to mitigate injury risks is imperative.
Some of the features to look for in basketball footwear include:
- Cushioning
- Traction
- Adequate support
- Shock absorbency
- Durability
- Flexibility
- How well does it fit your legs
Worth noting is that wearing worn-out, unfitting, or generally improper footwear can increase the risk of ankle sprains, stress, and other knee and foot-related injuries.
In addition, be sure to change your footwear every time you notice workouts, as they may be non-supportive even if you wear them.
To ensure you get the most suitable shoes, visit a reputable sporting goods store for foot measurements, selection of materials, etc. Moreover, consider your playing style; high-top shoes would best suit you if you’re fond of making direction changes and quick cuts. On the other hand, if you prioritize speed and agility when playing, low-top shoes are for you.
4. Learn Proper Technique
Whether you’re the strongest or just a beginner basketball player, it’s crucial to understand that the game involves many micromovements, changes in direction, and quick motions. You may be susceptible to injuries whenever you play without a proper technique. Practice dribbling, shooting, pivoting, and safe landing after jumping frequently to succeed in basketball and lower injury risks.
Moreover, you can collaborate with a coach or attend training sessions to master these techniques more proficiently. Even so, if you ever feel sloppy or overexerted, taking a break to rejuvenate and return is also a significant technique.
5. Pay Attention to your Body
Lastly, it’s essential to understand that your body is fundamental to playing basketball. In poor health conditions, whether mentally, psychologically, emotionally, or physically, you may not play the game, no matter how badly you love it. That’s why paying keen attention to the body’s condition is paramount to ensure you don’t worsen the condition by playing basketball.
So, it’s your time to take a break when feeling even a little pain or not feeling right when jumping, throwing the ball, or feeling exhausted. Besides, seek medical attention even when the issues aren’t as serious.
Addressing minor discomfort can prevent more severe injuries in the future. This will also lead to a cut down on the overall time you may need to freshen if you’ve got a body issue.
While you could decide to play in any of the above conditions, high chances are you’ll be worsening the situation while aggravating other injuries.
Conclusion
Sporting activities, particularly basketball, involve many physical activities, so you’re bound to experience injuries. But even so, it’s vital to do everything you can to mitigate their occurrences while preparing yourself better for the game. However, by incorporating the above ways, you can be sure you’ll have a safer and more rewarding experience in the court.