Good advice can be hard to get – especially when it comes to injury prevention. Can you trust what you read? Is it the right advice for you – in your particular sport? Is it trustworthy advice, or has it been copied off some dodgy website?
Well, for all the basketball players out there, we’ve interviewed a serious basketballer to get some tried-and-true tips.
Our friend Lachlan is a development player for the Perth Wildcats. We sat down with him to discuss, from his experience, what type of injuries are most common, how they happen, and what makes a difference in terms of prevention.
Common Injuries
Having played for many years, Lachlan has seen all sorts of injuries come and go. He reckons the most common ones centre around two problem areas: feet and ankles, and the hips and lower back. Injuries in these areas are the ones Lachlan reckons end up keeping players off the court most often.
Jammed and broken fingers are always a factor as well, but since it’s often possible to play through these injuries, we won’t go into detail here.
Knowing the common injuries, our next question was naturally, “What usually causes them?”
Causes of Common Injuries
Not stretching enough before play
Failure to stretch properly – and here Lachlan stresses properly – makes it easier to pull, stretch or strain yourself. Consider a routine pre-game warm up as an essential strategy for preventing injuries.
Not stretching after a game
Players who leave the court and don’t stretch, or don’t stretch enough, are much more likely to experience post-game soreness and poorer recovery times.
Improper or Incomplete Rehab
Failure to follow a rehab plan is a massive factor for injury in basketball. This sounds obvious, but getting proper rehab isn’t always easy for a serious player.
There’s the urge to play before rehab is complete. There may be pressure from a coach or teammates to get out there before it’s recommended. And it’s possible to simply let rehab slide once an injury starts to feel better – or simply because a player has had enough of the painstaking rehab stretches and exercises.
Whatever the reason for improper rehab, the risk is significant. Re-injury is a big problem in most professional sport, and Basketball is no different.
Lachlan’s sincere advice is to follow your rehab plan. If you’ve been injured, get a rehab plan from a local physiotherapist, and follow it.
How to Prevent Basketball Injuries
Before launching into his advice, Lachlan calls attention to the fact that there are heaps of different opinions on how best to prevent sport injury. It will all change depending on who you talk to, so deciding which advice to take is always up to the individual.
That being said, Lachlan has had a healthy career, and this is at least partly because of the precautions he takes on and off the court. Here’s his take.
Stretching
Failure to stretch is one of the major causes of injury, so naturally, stretching is one of the best prevention methods. Simple advice, but sound advice. Never skip your stretch!
Tape up Existing Injuries
If you’ve got injuries, don’t neglect them. Tape them up (according to the advice of a professional) to afford yourself some protection and support.
Post Game Recovery Routine
According to Lachlan, there’s always heaps of debate about what’s best to do after a game. His personal routine is to stretch, take an ice bath, and make sure to eat something after every game. Relax the muscles, reduce swelling or inflammation, and give the body the fuel it needs to recover.
Early Detection is Key
Pay attention to those little niggles! And if you feel like something might be up, don’t hesitate to get it checked out at your local physiotherapist. There’s nothing worse than missing out on playtime due to an injury that could have been prevented.
Know Your Body, Know Your Limits
This was perhaps Lachlan’s biggest piece of advice for all basketball players.
Every human body is different, and Lachlan reckons the best form of prevention is simply to listen to yours. Pay attention to what hurts, know what your problem areas are and protect them, and respect your limits. Push yourself too hard for too long, and you’re headed down a risky road. Listen, give your body what it needs, and protect yourself.
Good luck out there, play well, and stay healthy!