BASKETBALL INJURY PREVENTION

There are several ways to reduce injury risks associated with basketball.One of the key issues in adolescents is load management. Often by the time they are playing representative basketball, they have played several seasons and may currently be playing for several teams (domestic, school and some other Basketball Victoria pathways). This translates in some cases to 3-4 games and 6-8 training sessions per week. The rate of injury exposure will increase with training and game load - not only acute injuries such as sprains but also overuse injuries that we see in basketball players.

Some of the main conditions are:

- ankle injuries

- Severes

- Osgood Schlatter's

- patellofemoral tracking issues (knee)

- patella tendonoitis- jumpers knee

- plantar fasciitis 

- shin splints

- FAI and hip injuries

- finger injuries

- shoulder dislocations  

 

Many sports injuries are avoidable with proper load management, often achieved through discussions with your coaches. Coaches genuinely care about their players' well-being and are happy to help prevent minor issues from developing into season-ending injuries.

What Is Repetitive Load?

Certain sports have activity volume limits for specific age groups. For example, teenage cricket players have guidelines on the number of overs they can safely bowl to prevent stress fractures, especially in a growing spine.

In basketball, the body endures significant loads during all game actions. Physica recommends exercising caution when shooting more than 100 shots per day and advises building up slowly. Elite players may shoot 500 baskets daily, but their bodies are typically fully grown and adapted to this level of activity.

Manage Injuries

Effective injury management is crucial for players, parents, and coaches. If a child has an acute injury or one that lingers for more than 5-7 days without improvement, it's important to get it checked out.

Diet

A proper diet is essential for a child's development and in reducing injury risks. Many players don't eat adequately before, during, and after games or training sessions. As physical demands increase, so should fuel intake.

Before a Game:

1. Ensure you are well-hydrated.
2. Have a normal meal or snack 1-2 hours before the game; avoid heavy meals or junk food.

During a Game:

1. Consume approximately 600 ml of fluids per hour of play, mixing sports drinks and water while avoiding excessive sugar.
2. Have a small snack, bar, or gel if court time exceeds 25-30 minutes at full intensity.

After a Game:

1. Within 30 minutes post-game, consume a protein-rich snack to help rebuild muscle (e.g., nut bar, yogurt, chocolate milk).

Basketball First-Aid Suggestions

When to Heat? When to Ice?

A simple rule is to apply ice if the condition results from a traumatic incident like a rolled ankle or a direct blow. Use heat for non-traumatic aches, such as tight necks and backs.

In cases of trauma:

• Apply ice for 20 minutes initially.
• Reapply at regular intervals (20 minutes on, 20 minutes off) for up to 48-72 hours.

If ice is applied briefly (e.g., 5 minutes) and the injury is assessed as mild or resolved, it is acceptable to return to play. The player should be monitored and removed from the game if any pain, limp, or impairment worsens.

 

how to tape an ankle

 

When to Get an Ankle X-Ray

Ankle sprains—especially inversion sprains—are among the most common basketball injuries we see. Usually, we can quickly determine whether it's a ligament sprain or a fracture. Our practitioners recommend using the Ottawa Ankle Rules to decide when an ankle X-ray is necessary.

For more details, visit the Ottawa Ankle Rules website.

According to the Ottawa Ankle Rules, an ankle X-ray is advised if you experience:

• Bone tenderness at the posterior edge or tip of the lateral malleolus (Point A)
• OR
• Bone tenderness at the posterior edge or tip of the medial malleolus (Point B)
• OR
• An inability to bear weight both immediately after the injury and in the emergency department for four steps

Additional Considerations:

• Palpate the entire distal 6 cm of the fibula and tibia.
• Do not overlook tenderness at the medial malleolus.
• "Bearing weight" counts even if you are limping.
• Use caution with patients under 18 years of age.