Monday, February 10, 2014

How to prevent overuse injuries (in-season basketball specific)

Preventing over-use injuries in sports...

Don't let your season be cut short by an injury!!!
                As we enter the halfway point during the basketball season, a common question in sports medicine is: How does an athlete prevent over-use injuries? Some common injuries in basketball are knee and ankle sprains (of various degrees). With proper training and the combination of rest and good nutritional habits the likelihood of these injuries can be decreased.

                Rest and nutrition is an important aspect of training and sports. If your body is being over-worked on a regular basis and is not given the proper time to rest, this can lead to injury. An average adolescent needs 8-10 hours of sleep per night. Adding a day of cross training can be extremely beneficial for an athlete. For example, riding a stationary bicycle on a rest day can be added to change the regular routine and to help get rid of unwanted pathogens. Performing an active rest period can help the body heal and recover quickly. If your muscles are sore, icing for 15-20 minutes 2-3 times per day can also help speed up recovery time and prevent soreness.
                Nutrition is another important aspect of training and recovery. During training and sports your muscles are broken down and need to be repaired. The proper nutrients needed for maximum recovery is attained through an athlete's diet. If your diet consists of highly processed foods (fast food) that are stripped of nutrients and minerals then your body is unable to repair itself. If you eat foods that are rich with nutrients and minerals then your body will recover quickly (such as non-processed vegetables, grains, fruits and meats).
                During a sports season the priority of an athlete's training should be the sport itself. Lifting programs should be kept to a maintenance phase only. Rehabilitation can also be utilized for sore muscles to also enhance recovery and decrease the chances of suffering an injury.
                In conclusion, an injury can have not only physical impacts on an athlete, but it can also have mental impacts. An athlete can feel disconnected from their team; their motivation decreases and drive can be negatively affected. Practicing proper injury prevention techniques as listed above can help an athlete steer clear of injuries and/or decrease the severity of an injury. An athlete should listen to his/her body in an attempt to help catch the warning signs of a possible over use injury.  Please visit Precision Sports Training, LLC and contact us for injury prevention training options.