In basketball, nothing hurts more than having an injury affect your performance or worse, being unable to play the sport. Injuries like a sprained ankle, ACL tear and bone fracture occur more often than you think. Basketball is a contact sport, which involves many strenuous movements like running, jumping and blocking. Furthermore, such injuries are difficult to prevent when playing under high pressure during a match with other players. However, the occurrence of accidents can be minimized when necessary precautions are taken. In general, there are five methods you can employ to prevent basketball injuries.

Have you ever wondered why a good pair of basketball shoes cost so much? Well, good quality court shoes have cutting-edge anti-slip technology which confers good protection against falls and slips on the court. Unlike normal sneakers and sports shoes, most basketball shoes are high cut which forms a protective layer around your ankles, hence protecting them from injuries. Leave your normal sports shoes aside, invest in a pair of basketball shoes. To add on, you can consider wearing other protective sportswear such as ankle guards, knee and elbow pads. These areas are the most prone to injuries while playing basketball and having an additional layer of protection, prevents injuries such as sprains, bruises, cuts and abrasions. Furthermore, a mouthguard may also be necessary to shield your teeth from the impact of a collision with other players.

2) Do Your Warm-ups and Cool-Downs Religiously

Before the start of any basketball training or matches, spend some time stretching your muscles and warming up your joints. The science behind doing proper warm-ups is that it prepares your body for the upcoming strenuous activity by channeling more blood into your skeletal system. Without doing proper warm-ups before the start of the exercise, your body may not be able to adapt to the grueling exercise which may result in a muscle tear, pulled tendon and sprains. On the other hand, cool-downs after each basketball training and match are equally as important. Stretching again after every exercise session, allows your body to adjust back to its normal functions. It may also help in preventing muscle tension and soreness after the exercise.

3) Maintain an Optimal Level of Fitness

Just like how Rome was not built in a day, likewise for fitness. Without being in good shape in the first place, it will be very difficult for your body to adapt to high-intensity basketball training which may result in injuries. With a good level of fitness, you can also develop a better technique and form to prevent injuries. Fitness can be obtained through simple tasks such as running and training at the gym. Running not only builds stamina but also builds muscles in your lower body such as glutes, quads and hamstrings. With stronger leg muscles, it provides higher endurance and reduces wear and tear in muscles and joints. Likewise for hitting the gym, working out builds strength and muscle endurance.

4) Take breaks

Many basketball players tend to over-exert themselves and continue with their training even when they are not feeling under the weather or fatigued. When your body is not feeling well, your judgement gets impaired and you will be more prone to accidents and injuries. Thus, it is essential to take breaks in between training and matches to allow your body to recuperate from the strenuous exercise and prevent muscles from over-exerting. Adequate rest also prevents existing injuries from aggravating, allowing the body to heal.

As basketball is a fast-paced sport, it is very natural to become overly competitive and eager to score points. Basketball is a contact sport whereby players from each team interact with each other through actions such as blocking. Often, collisions between players occur which results in falls. Take Warriors' Steph Curry for example; he suffered a hard blow to his head while guarding an opponent's ball in 2015. He also suffered from a potential career-ending ankle injury back in 2012 and resulted in surgery. Exercise a little care for other players on the court, be more sportsmanlike on the court and avoid hard pushing while trying to fight for the point.

In a nutshell, basketball injuries are not an uncommon sight in training and matches. Although accidents are bound to occur, precautions can still be taken to minimize the occurrences of injuries.

With our professional coaches monitoring your training, you can rest assured that the lessons are carried out in a safe environment to minimize the risk of injury. Sign up for private basketball lessons now!