Basketball is an exciting sport, but it can
also be tough on the athlete’s body. As preseason ramps up among
school and recreational teams, it’s important to make sure your
child is training properly. College and professional basketball
players must train to avoid injury — and so should your
child.
“It’s important
for younger players to take a lesson from the pros by taking good
care of their bodies,” said Dr. Philip Wilson, pediatric orthopedic
specialist at Children’s Medical Center Dallas and assistant
professor of Orthopedics at UT Southwestern Medical Center. "For every
minute a pro is on the court, he has spent several hours
strengthening and conditioning his body so that he doesn’t
hurt.”
Players can avoid injury by strengthening muscles through a
supervised weight-training program before the season. This helps
prevent ligament injuries to knees and ankles, the most common court
injuries.
Use these tips to warm up and cool down
properly:
- First, jog lightly for four or
five minutes.
- Second, do five minutes of movements that
simulate game play: Jump toward the basket, or sprint 10 yards,
then stop quickly.
- Cool down by gently stretching muscles
that have tightened during exercise.
The
safety tip-off
- Prevent ankle sprains by
wearing high-top sneakers with built-in ankle
support.
- Prevent knee injuries by strengthening leg muscles with a supervised
weight-lifting program. Start at least six or seven weeks before
the season.
- Never play with half-laced sneakers: It may
look cool, but you’re risking a sprained ankle or
worse.
- Drink plenty of fluids while playing, especially when it’s
hot.
Resources
Children's Medical Center Dallas
American Academy of Orthopaedic
Surgeons
