Basketball Knee Injury Prevention

• Warm up properly.
• Strengthen the muscles in the entire leg to prevent loss of stability. A knee injury can be caused when unstable ligaments and muscles are pushed physically. Walking stairs and weight training are good strengthening exercises.
• Stretch consistently and properly to lengthen muscle limits. Many times, injuries occur when muscles which are not often stretched are pushed beyond their limits.
• Wear proper footwear. Shoes that don’t fit or are substandard can increase risk of injury.
• Consider a knee brace during practices and play, particularly if you have a history of knee injury. A knee brace can provide added stability to decrease the chance for abnormal pressure to be applied to the ligaments. The DonJoy knee brace provides many choices for bracing, so you should be able to find a knee brace that fits your needs.

Everyone knows that a BMX biker is going to have injuries.    A young BMXer of the future was overheard telling his mother, “But Mom!  Of course I have a bloody knee!  Now can I have my helmet back?  I need to practice that trick again.”  Even the best miss a trick from time to time and twist an ankle, bust up a knee, or injure a shoulder.

But just as everyone who is a BMX enthusiast, or knows a BMX enthusiast, can be sure of occasional injury, they can also be sure that no true BMX guy or gal is going to stay put long.  You can forget about traditional R.I.C.E. (rest, ice, compress, and elevate) with these active personalities!

So how do you treat an injury if you refuse to relax on the sofa or in bed for a day or two?  You can provide constant cold therapy to knees, ankles, and shoulders with the Donjoy Dura Soft line of wraps or Aircast Cryo Cuff Cold Therapy System. 

Although cold therapy wraps are designed to speed up recovery after surgery, they are also great for moderate to severe sports injuries that need some serious cold therapy!

To play your best tennis, building up a good strength foundation is essential for maximizing power and agility. By utilizing a combination of movement, flexibility, and cardiovascular training methods, you can create the tools you need to blast away your opponents on the court.

1) Warm-up

A good warm-up should include a variety of drills that get the blood pumping and the body moving. Your muscles perform at their best level when they are loose and at resting length or a little longer, so your warm-up should leave your muscles feeling relaxed and ready to play.

2) Weight Lifting

Regular weight lifting sessions will send the message to your muscles that it’s time to bulk up. By pushing your body with regular resistance training, you’re providing the framework for a quality strength building plan. Work on targeting your legs, arms, chest, back, shoulders, and abdominals during your sessions.

3) Movement Exercises

Movement exercises performed with the aid of a coach will help to improve agility, balance, and flexibility while on the court. These will help you to control your power and utilize it in the best way possible.

4) Core Stability

Tennis is all about transferring energy from your torso to your extremities, so that you can move quickly and hit the ball forcefully. Strong, solid abdominal and back muscles will help to stabilize your core and make it easier to harness this source of power.

When training, your goal is to add strength without bulk. Be sure to complement your training with a healthy eating plan that includes plenty of lean protein, fresh fruits and vegetables, and liquids.