Follow these tips from NBA level athletic trainers to reduce the risk of injury during fall practice — and games. Being flexible, improving cardiovascular endurance, proper foot gear, proper warm-up and cool down are all important to injury prevention.
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Although basketball is not considered a collision sport, it is a contact sport and high school athletes run the risk of injury in both games and practice.
NBA trainers Ray Melchiorre and Mike Saunders, both members of the National Athletic Trainers’ Association (NATA), suggest there are several ways student-athletes can minimize their risk of injury, and also share tips on ways to effectively rehabilitate injuries when they do happen.
“A good flexibility program with ballet-type stretching is one of the keys to minimizing an athlete’s risk of injury” points out Melchiorre. “We also recommend that players work on agility with jump rope and hopscotch exercises. Weight lifting is also good if a high school student’s physician approves. However, lifting weights at too young an age can damage the athlete rather than helping.”
Saunders adds overall cardiovascular endurance conditioning is important because “when athletes are fatigued, they are more prone to injury. We suggest that athletes get in shape to play — don’t play to get in shape. Players who begin without a minimum fitness level will probably sustain an injury.”
Both Melchiorre and Saunders say ankle injuries, particularly sprains, are the most common cause of missed practices and games in basketball.
“Proper foot gear can make a big difference in minimizing the risk of ankle injuries,” says Melchiorre. “And I don’t mean athletes need to spend $100 on specialized shoes. Instead, they should look for a shoe that is comfortable while offering good support and traction.”
Saunders agrees, adding, “basketball players should wear high-top sneakers for the best ankle support.”
Both athletic trainers recommend that basketball players with any history of sprains should get taped or wear a brace that has been properly fitted by an athletic trainer or another qualified individual.
“If a player has had a sprain within the past two years, a good strengthening program is also important,” adds Saunders. “And we recommend using an elastic band to strengthen all motions around the ankle. The athletic trainer can use manual resistance exercises as well, but again it’s important that these products be carried out only by someone who is well trained.”
Proper warm-up is a key element in minimizing the risk of injuries in any sport, and basketball is no exception.
“We do a 15-minute stretching program, then jump rope for three minutes,” explains Melchiorre. “And the coaches start with a light running session before beginning full-speed workout.”
He and Saunders point out that cooling down after play or practice is just as important as the warm-up.
“The player should be sure all major muscle groups are stretched well each time,” says Melchiorre.
The athletic trainers also emphasize that fluid replacement is crucial to prevent dehydration.
“If you feel thirsty, you’re probably a quart low,” remarks Melchiorre. “We make sure our players take drink breaks at least once every 10 minutes or so. I’d recommend more frequent breaks for outdoor play in warm climates.”
Saunders adds that athletes should weigh in and out of each practice session.
“This provides a good indicator of how much water loss is occurring and whether the athlete is taking in a proper amount of fluid. We also recommend that fluids be served at 40 degrees or less – the colder, the better because cooler fluids are absorbed by the body more quickly.”
Saunders suggests that basketball players wear light, cotton, breathable clothing and even a hat when the weather is very hot.
Editor’s Note: This article first appeared in the April 1996 edition of Student Sports Magazine. Ron Cunningham is the Director of Marketing and Communications for NATA, a professional organization dedicated to helping athletic trainers prevent injury and provide high quality treatment and rehabilitation when athletic injuries do occur. The National Athletic Trainers’ Association was founded in 1950 with just 200 members, but today represents and supports 30,000 members of the athletic training profession through education and research. For more info, visit nata.org.
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