Ringwood Hawks Members
Physica is proud to be a sponsor of the Ringwood Hawks in 2020. Despite the NBL1 season being upset by the COVID-19 virus and the delay in the season we are providing help to all Hawks players and families with any physiotherapy/injury needs.
Physica is one of Australia’s leading Physiotherapy groups, with a highly experienced and qualified team of practitioners, across two locations in Melbourne’s East.
As part of our holistic and injury management program we have established services which ensure that we can offer complete injury management.
These include but are not limited to:
● Sports and Spinal Physiotherapy
● Physica Active: physiotherapist supervised group exercises classes.
● RedCordTM - Core Performance stability training
● Orthotic Prescription using GaitScan TM
● Biomechanical Assessments
Physica has a large medical and specialist referral base and we work closely with leading orthopaedic, neurosurgical and sports specialists. Our physiotherapists can also refer clients for x-ray and MRI scans, where necessary.
Physica has two locations, conveniently located minutes away from the The Rings:
· Physica Ringwood: 25 Wantirna Road, Ringwood (9870 8193)
· Physica Yarra Valley: 237 Maroondah Highway, Chirnside Park (9726 9977)
· Physica Knoxfield: 1621 Ferntree Gully Rd, Knoxfield (9764 9359)
The benefits for you
As a Ringwood Hawks Member, you'll be entitled to a 10% discount on Physiotherapy consultations and all our products.
This discount cannot be applied to those claiming using Medibank Private at our Ringwo
od clinic, or BUPA at our Chirnside Park clinic, where we are Members Choice / Members First providers for these health insurers and already offer discounted rates.
FREE basketball strength and fitness program.
We are offering a FREE 6 WEEK strength and conditioning program for all Hawks players. Click here to find out more.
Find out more
We will be around the club and at training venues to introduce ourselves but in the meantime further information about Physica can be found on our website, at www.physica.com.au, or on our Facebook site www.facebook.com/physicaphysio/
We also offer convenient online bookings, which can be accessed via our website.
If you require an appointment at Physica, please bring along this letter or your Hawks Membership Card, which will entitle you to receive ongoing benefits throughout the year.
BASKETBALL INJURY PREVENTION
There are several ways to reduce injury risks associated with the sport of 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 to in some cases 3-4 games and 6-8 training session 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 some basketball players.
Some of the main conditions are:
- shin splints
- FAI and hip injuries
Many of the above are avoidable with appropriate load management. In most cases, this will be a discussion with your coaches. Coaches genuinely care about their players' wellbeing and as such will be happy to work to ensure a niggle doesn't develop into a season-ending injury. Whilst it is great kids are active and away from devices you just need to make sure that some of the too active kids are not pushing the body too much.
What is a repetitive load?
In some sports, we do have limits on activity volume at certain ages. For example, teenage cricket players have guidelines as to the number of overs they can safely bowl without developing stress fractures, particularly in a growing spine.
In basketball, there are also lots of loads that go through the body during all actions of the game. My recommendation is that caution should be given when shooting more than 100 shots per day. Also, build his up slowly. At the higher levels, players will shoot 500 baskets per day and need to at elite levels- but usually, their bodies have adapted and fully grown at this stage.
It is crucial that any injuries are managed well at a player, parent and coaches level. If an injury persists in a child that is either acute or lingers for longer than 5-7 days without much improvement get it checked out. Follow up with an appropriate level of questioning and medical attention as required.
Diet is crucial in not only the development of a child but also in reducing injury risks. Too many players don't eat well enough before, during and after a game or training. As you push your body harder you need to adjust the fuel intake.
Before a game:
1. ensure you are well hydrated
2. have a normal meal/snack approx 1-2 hours before a game if possible- avoid eating heavy meals or junk food
During a game
1. fluid intake then should be approx 600ml per hour of game/training, this can be mixed between sports drinks/ water. (try to avoid too much sugar)
2. Have a small snack/bar/gel if court time exceeds 25-30min at full intensity.
After a game
1. players should have a snack that contains protein in the first 30 mins after a game to help rebuild muscle (nut bar, yoghurt, chocolate milk)
BASKETBALL FIRST-AID SUGGESTIONS
WHEN TO HEAT? WHEN TO ICE?
A simple rule to work off is if you feel that the condition has been caused by a traumatic incident/accident, such as a rolled ankle or a contact blow then apply ice. If the condition is more of an ache and there has been no trauma then apply heat. This is more for tight necks/back etc.
In cases of trauma, ice should be applied for 20minutes in the first case then reapplied at regular intervals such as 20 minutes on 20 minutes off and continued for up to 48-72 hours.
If ice is applied for a short period such as 5 minutes and an ijury has been assessed and deemed to be mild or reso;lved then it is not contraindacted to return on the court. The player should then be monitored and emoved from game if any pain/limp or impairment if function exists.
how to tape an ankle
WHEN TO GET AN ANKLE XRAYS?
Ankle sprains in particularly ankle inversion sprains are one of the most common basketball injuries that we see. Usually, we can tell immediately whether this is a ligament sprain and or a fracture. Our practitioners advocate the use of the Ottawa Ankle Rules for when to Xray an ankle.
Additional details of these can be found on the Ottawa Ankle rules website.-
Bone tenderness at the posterior edge or tip of the lateral malleolus (A)
Bone tenderness at the posterior edge or tip of the medial malleolus (B)
An inability to bear weight both immediately and in the emergency department for four steps
Palpate the entire distal 6cm of the fibula and tibia
Do not neglect the importance of medial malleolar tenderness
“Bearing weight” counts even if the patient limps
Be cautious in patients under age 18.
IMAGE FROM OTTAWA ANKLE RULES WEBSITE
How to tape an ankle
Taping can look easy when we do it- in most cases our Physios will be strapping 1000's of ankle per year.
I suggest you work off the elastoplast guide and video which can be found at https://www.elastoplast.com.au/strapping-and-injuries/strapping-taping-bandaging/how-to-strap-an-ankle
Warm up and pre season program
If you are interested in a pre-game and pre season warm up and core program please email darren@physica(dot)com.au
Outline which tam you are in at the Hawk, any underlying injury concerns and I will setup a program for you. This is an app that will sit on your phone.