The 2012 NBA Draft is just a day away, and the Denver Nuggets are wrapping up their final player evaluations. So far a few notable workouts have included: recent National Champion point guard Marquis Teague, Tyshawn Taylor, John Jenkins and University of Colorado’s own Austin Dufault.
Panorama Orthopedics & Spine Center is excited to see who the Nuggets select to follow in the foot steps of other great rookies, including Kenneth Faried or “Manimal.” Colorado’s active residents also hit the courts during the summer months through pick up games and organized leagues. But it’s important to remember to stay safe while playing hard.
If you’re like the pros, then you should be on the lookout for ankle and knee injuries. According to the National Basketball Athletic Trainers Association, the most common injuries in the NBA are to the ankle and knee. The most common injury was an ankle sprain, accounting for about 15 percent of all injuries. Experts recommend the use of ankle braces and tape to help prevent some injuries.
Knee injuries also accounted for a large percentage of NBA athlete injuries. This often results from overuse and leads to inflammation and swelling.
Here are some tips from the American Academy of Orthopaedic Surgeons to help you stay safe on the court:
Maintain fitness. Be sure you are in good physical condition at the start of basketball season. During the off-season, stick to a balanced fitness program that incorporates aerobic exercise, strength training, and flexibility. If you are out of shape at the start of the season, gradually increase your activity level and slowly build back up to a higher fitness level.
Warm up and stretch.Always take time to warm up and stretch. Research studies have shown that cold muscles are more prone to injury. Warm up with jumping jacks, stationary cycling or running or walking in place for 3 to 5 minutes. Then slowly and gently stretch, holding each stretch for 30 seconds.
Hydrate.Even mild levels of dehydration can hurt athletic performance. If you have not had enough fluids, your body will not be able to effectively cool itself through sweat and evaporation. A general recommendation is to drink 24 ounces of non-caffeinated fluid 2 hours before exercise. Drinking an additional 8 ounces of water or sports drink right before exercise is also helpful. While you are exercising, break for an 8 oz. cup of water every 20 minutes.
To prevent overuse:
Limit the number of teams that you or your child is playing on in one season. People who play on more than one team are especially at risk for overuse injuries.
Take regular breaks from sports and playing other sports is essential to skill development and injury prevention.