Basketball Knee Guards
Friday, April 2nd, 2010
10 Tips to Prevent Basketball Injuries
Basketball has been known to be a difficult sport to play. It has also been know to make its toll on your body. Follow these 10 tips to prevent basketball injuries and feel better about how to back on the court.
1. A warming. I can not do emphasize enough how important it is to loosen and stretch. Many times we are so willing to play that neglect even minimal warm up or stretching. Me like to start with a 5-10 minute jog around the field. Get your muscles warm. The muscles are cold and tight do not react as fast and can get easily strained or injured. After your jog, run some lines from the foul line to the halfway line, etc. Run in approximately 75% of full speed, to get your heart pumping and muscles really moving.
2. Take a look at the court. During warming, check look to see if there are objects such as rocks, holes, glass, etc in the field that could be presented as dangerous and remove them. As silly as this sounds, there are many injuries that occur trip and fall due to waste court. Inside courts should be clean and clear of the discharge of water and soil must have good traction.
3. Use appropriate footwear. I know this may seem basic, but most people have a pair of shoes to wear tennis shoes for every sport, running, tennis, basketball etc. You must use specific Basketball Shoes and even discover what types of basketball shoes are for you. There are high peaks that provide maximum support and stabilization ankles. There are mid-caps that offer minimal support the ankle and lower lids that do not offer ankle support. If you are a beginner, I would suggest either a cover or a shoe mid high top. This will give you ankle support and help prevent injuries. For more advanced basketball player, I recommend that the guard position, where a high mid to low shoe. Although this will give less support for the ankle, which will give you more flexibility. To commend the forwards and centers heights of more support.
4. Drink plenty of water. While playing ball, it is important to stay hydrated for optimal performance. 2 hours before playing, you should drink 20 oz of water and then continue to drink during the game. Even after you're done playing, you must replace the fluids and even a sports drink to few hours after playing. Keep water with you in your gym bag.
5. Stretch. And I mean stretch. How often do we jump directly to play ball with only minimal (if any) that extends? I highly recommend you spend about 5-10 minutes that extends from the bottom of your body part superior. Start with the
a. ankles: roll ankles while sitting in a circular motion.
b. Calves: Standing with your hands against the wall, turn right leg and keep the left leg back with your heels on the floor. Hold for 20 seconds
c. Kneeling: standing, bend your knee and grab the ankle. Hold for 20 seconds
d. Low back: while standing, bending at the waist and try to touch your toes.
e. Half-back: while upright, his face curve to the right and then left. In addition, turn left and right.
f. Neck: Turn head slowly to the left and right. Bend your neck forward, then backward. Slowly move your neck in a circular motion.
g. Shoulders: while standing, grab his right arm left hand and pull across your chest. Repeat with the other side. Remember that basketball is not only a lower body workout. You are required to move all parts your body and therefore all the muscles and joints should be stretched to avoid injury.
6. Strengthen muscles. This will take time, but as you know, the muscles stronger, they will be able to support and encourage you throughout your game. If you have never worked before in a gym, then I highly recommend personal advice from a coach, and especially someone who knows about basketball. Just 20 minutes a day to strengthen your muscles and 10 minutes of cardio, is key to prevent injuries and improve your game.
7. support braces. Let's be honest, no matter what you do, may not be able to avoid injury. It lies on the ankle foot of a person running on a screen flame on the ground. You are not paralyzed, but then you are not 100%. Invest in some support braces your local doctor or physical therapist. They will be able to advise on what type of device will have to help prevent injuries.
8. Nozzles. An important part injury prevention, the grout is invaluable. Although it does not seem like basketball is a rough sport, it really is. Remember what a hard foul?! Many Sometimes when you are driving to the basket, you can get hit in the mouth. A mouthguard can help protect the loss or fracture of your teeth. Sold in Stores sports and should be worn at all times.
9. If you are injured see a doctor. Some injuries are minimal but may actually lead to something bigger. When you see your doctor sooner rather than later, you can avoid being a major problem. Not to be a tough guy and keep playing. Consult a physician who specializes in sports injuries and will be able to guide on how to fix it.
10. Have fun. By having fun, avoid getting into trouble. You play dirty and deliberately avoids hurt the other team. Nobody likes to play with someone who constantly fouls and plays out of control. Remember to have fun and enjoy the game.
About the Author
Dr. Vasili Gatsinaris is a native of Southern California who graduated with a degree in Biology from the University of California Irvine and received his doctorate from Los Angeles Chiropractic College. Gatsinaris is the Founder of Next Level Wellness Center in Irvine.
www.NextLevelWellnessCenter.com
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