3 COMMON BASKETBALL INJURIES And How You Can Prevent Them
HIPS AND THIGHS
If you’re a basketball fan, you’ll probably be watching the NBA semifinals and finals this month. Now that the weather is cooperating, you might even be inclined to head out to a local court and prove that you’re a basketball champion too. But in your haste to prove that you’ve still got some mad ups, you may increase your chances of injury. According to the National Athletic Trainers’ Association, there are a handful of injuries basketball players suffer more than anyone else. Here are three that basketball players commonly experience and how you can avoid them during pickup games.
Jumping, running, pivoting, and playing defense all place strain on the legs and hips. Bruises and strains in these areas can result from contact on the court or overextending muscles and ligaments. The more flexible your muscles and tendons are, the less likely you are to overextend and injure them in the process. Take the time to stretch your legs and hips to prevent future injuries.
FEET AND ANKLES
Severe knee injuries, like ACL tears, are more common in high-contact sports, but you can still suffer from minor sprains and strains while shooting hoops. In fact, knee injuries are the third most common basketball injury. To keep your knees from working too hard, make sure you’re committed to a good stretching regimen. You should also consider using a brace if you’ve suffered a prior injury.
Whether it’s rolling an ankle, coming down wrong when rebounding, or accidentally getting stepped on, basketball naturally leaves athletes susceptible to these types of injuries. To protect your lower extremities, you need to focus on your overall support. Playing with
high-top basketball shoes is a great start because they impede your ankles’ ability to roll from side
While many injuries are unavoidable, showing up to the court unprepared is a surefire way to increase your chances of getting hurt. Follow these tips and be sure to consult a physical therapist if you have any questions or concerns. Your body will thank you for it!
to side. It also doesn’t hurt to wrap your ankles with athletic tape if you want to take extra preventative measures or are prone to ankle injuries.
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Recipe courtesy Food &Winemagazine
STRAWBERRY MANGO PALETAS
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1/2 teaspoon kosher salt
1 1/4 cups strawberries, chopped
2 medium ripe mangoes, peeled, pitted, and chopped
1/2 cup granulated sugar
3 tablespoons fresh lime juice
Clinic & Workshop
1. In a saucepan, toss strawberries with 1/4 cup sugar and let stand at room temperature for 15 minutes. 2. Add 1/4 cup water and bring to a simmer over moderate heat. Cook strawberries until mixture thickens, about 5 minutes. 3. Remove fromheat and stir in 1 tablespoon of lime juice and 1/4 teaspoon of salt. Let cool completely, about 45 minutes. 4. Meanwhile, in a blender, purée mangoes with 1/4 cup sugar, 2 tablespoons lime juice, and 1/4 teaspoon salt until smooth. Scrape into a mediumbowl
and clean the blender. Then, purée strawberry mixture until smooth. 5. Into 8 3-ounce ice popmolds, spoon 2 tablespoons mango purée. Add 2 tablespoons strawberry purée to eachmold, then top with remainingmango purée, leaving 1/2 inch between filling and top of mold. 6. Using a small knife, gently swirl layers together. 7. Insert ice pop sticks and freeze until solid. 8. Dipmolds in hot water for a few seconds, then unmold paletas and serve immediately.
Cheryl Wynn, DPT
Low Back Pain & Sciatica
Randy Thomas, PT
Sarah Thomas, PT
Lower Back Pain & Sciatica
Randy Thomas PT
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