In the USA, there are over 1.6 million basketball injuries treated annually! The rapid changes in direction, mistimed shots, heavy contact with other players and awkward landings can and do lead to all sorts of knee and ankle sprains and strains. What is a sprain? An injury caused by direct or indirect trauma (a fall or blow to body) that knocks a joint out of position and overstretches the ligaments. Jumping-up and landing on the side of the foot is a common strain in Basketball. This is often called an ankle inversion injury.

What is a strain?

A strain is the result of muscular overuse or prolonged repetitive movement of muscles and tendons. Inadequate rest during intensive training can bring on muscular strains. Acute strains are caused by excessive muscle contractions. An example in Basketball is calf muscle strain. A sudden sharp pain in the calf followed by difficulty pushing your foot away from the ground is a give away for calf strain. Excessive lunging can cause this as well as repetitive slapping down of the foot when the knee is extended.

All jumping sports share a risk from foot, ankle and knee sprains. Less common, but just as painful are back strains when the muscles supporting the spine become twisted pulled and torn from excessive jumping. Some of these back strains occur through tightness of the hamstrings from poor muscle imbalance due to the quadriceps on the front being too dominant. Hamstrings can be strained from the leaping action when making a basket.

Tips to prevent Basketball injuries:

Warm-up for 3 minutes and gently stretch the large muscle groups prior to the game. Cold muscles are more injury prone.

Maintain good strength around the ankle joint.

Keep the calf and soleus muscle fully lengthened to prevent calf strains (see picture)

Don’t use the game to build your fitness levels. You should already be fit enough to play!

 Use shoes that fit snugly and are non-slip and have the right ankle support.

Use ankle supports to reduce the incidence of ankle sprains.

Participate in a conditioning program to build strength and flexibility.

Nourish your muscles by eating a well balanced diet with plenty of anti-oxidants and omega 3 oils.

Wear cotton socks to absorb perspiration.

Use a mouth guard to protect teeth and gums.

Living in Hong Kong where space is at a premium, basketball courts are everywhere and the sport is growing fast. Be physically well prepared prior to your game and listen to the niggly pain warning signs. They are a sign of dysfunction!