Preventing Common Basketball Injuries

Basketball players commonly experience two types of injuries: acute/traumatic injuries and overuse injuries. Acute or traumatic injuries occur due to a sudden force or impact, such as a fall or stumble, resulting in direct damage to ligamentous or bony structures.

The most common injuries in basketball are various types of ankle sprains, patellofemoral pain, and acute knee trauma (Drakos, M. et al, 2010). Lower limb injuries account for approximately 62% of these injuries, occurring more frequently than injuries to the trunk or upper limb. Among these injuries, the majority are acute and occur at a rate of between 6-14 injuries per 1000 hours played.

What is the incidence of basketball injury?

According to a study conducted by the National Athletic Trainers’ Association (NATA) on high school basketball players:

• At least one time-loss injury was sustained each year by 22% of all male basketball players.
• 42% of the injuries were to the ankle/foot.
• 11% of the injuries were to the hip and thigh.
• 9% of the injuries were to the knee.
• The most common type of injury was sprains (43%).
• General trauma accounted for the second most common type of injury (22%).
• 60% of the injuries occurred during practice, highlighting the need for warm-up and training precautions.
• 59% of game-related injuries occurred during the second half of the game, identifying fatigue as a predisposing factor.

Strategies for Preventing Basketball Injuries

To help prevent basketball injuries, the following safety precautions are recommended:

• Thoroughly warm up before playing a game or training.
• Ensure excellent core control, proprioception, speed, strength, endurance, agility, and plyometric skills.
• Wear supportive basketball shoes with skid-resistant soles.
• Use proper technique.
• Clean the courts before play, checking for slippery spots or debris.

What Can Reduce Injury?

Research continues to expand on identifiable risk factors and injury prevention, leading to various clinical measures that physiotherapists can use to assess and monitor the potential lowering of injury risks. These tests assess a player’s proprioceptive or dynamic balance ability throughout the lower limb in static and dynamic situations.

A systematic review published in 2015 concluded that “regardless of ankle injury history, proprioceptive training had a preventive effect on ankle sprains.”

Furthermore, two basketball-specific studies found that just eight weeks of proprioceptive and neuromuscular training (three sessions of 20-30 minutes per week) can significantly reduce the risk and total number of ankle injuries over the season (Taylor, J. et al, 2015). These exercise programs were especially effective for players with previous ankle injuries, suggesting the importance of addressing these deficits after resolving an injury.

Do Ankle Braces Work?

External ankle supports and high-top basketball shoes have also proven effective in reducing the incidence of ankle injuries in basketball players!

How do you assess your risk of injury? Thanks to advancements in research, physiotherapists now possess tools and clinical tests to assess your proprioceptive ability and implement client-specific training programs. These programs can also track improvements over time to continually evaluate your risk levels.

These assessments include:

• Basketball-specific testing
• Lower kinematic chain testing of static and dynamic proprioception
• Deep core and pelvic control

These assessments are particularly important for individuals with previous ankle injuries, as they help reduce the likelihood of recurrence. If you have a current injury or would like a comprehensive assessment to potentially reduce your risk of injury, visit our clinic. We can provide you with guidance and a personalised strengthening and control program to enhance your athletic performance.

By measuring and identifying deficits, we greatly enhance our ability to prevent injuries.

Conclusion

In conclusion, understanding and addressing common basketball injuries is crucial for players and athletes to maintain their performance and prevent setbacks. By recognising the incidence and types of injuries, implementing preventive strategies such as warm-up routines, proper technique, and appropriate footwear, and incorporating proprioceptive and neuromuscular training, players can significantly reduce the risk of injuries, particularly lower limb injuries like ankle sprains.

The ongoing research in this field provides valuable insights and tools for physiotherapists to assess individual risks and design personalised training programs to enhance proprioceptive abilities and mitigate injury recurrence. By prioritising injury prevention and incorporating these measures into basketball training and gameplay, players can stay healthy, perform at their best, and enjoy the sport they love.