Avoid injuries and recurrent pain in basketball

 Avoid injuries and recurrent pain in basketball

 Avoid injuries and recurrent pain in basketball

Basketball isn't a contact sport properly speaking, but it is nonetheless a real physical sport where injuries are real. An injury badly neat and all your season can be compromised. Nothing worse than hanging a recurring injury for several months then that it was possible to avoid it. How?

By adopting the right reflexes.

The warm up

It seems obvious for professionals, but some enthusiasts give the attention they should. Whether competing or training, adopt the reflex warm-up before heading back to the ground. The ideal duration of an effective warm-up is around 20 minutes.

How to warm up? The first phase takes place without the ball. Start with 5 minutes of varied races: not driven out, heels, buttocks, knees, defensive movements mounted... before a series of acceleration.

In the second phase, you can achieve with ball races series, marked by changes of direction. Complete by shooting more or less near the circle. The key is to put yourself in the bath in amount of intensity until the end of the warm-up.

Stretching

If many studies show that it is not mandatory to stretch before exercise, it is recommended to do it after, and in the 2 hours that follow. Stretching you 15 minutes after each game or workout, you minimize the risk of muscle soreness. Stretching also have a role of prevention, because they improve your flexibility and your joint mobility.

Follow these step-by-step, so that you don't forget any muscle group. Start at the top of the body to the lower limbs, during 20 seconds on each side of the body. So you start by the neck, then the arms, thighs, calves before finishing by the back.

The ideal is to stretch without shoes, so you will work at the same time your support. Cold is not the best friend of your muscles because it harms their release. To take advantage of optimally to the benefits of stretching, nothing like that to achieve them in a room with temperature

Your body is a remarkable machine and sends you signals when it feels abnormal pain. As soon as the stretching becomes unpleasant, it is that you have reached the threshold of pain, relax requested all muscle by blowing slowly.

Protective clothing

Whether at practice or game, contacts are still often held with other players. 


Nudged by here, knee, falling down... This can sometimes lead to an injury. To avoid this, you mus wear a special clothing designed to protect you from differents kinds of injuries.

Quickly heal all pain

Do you feel a peak in a muscle? In this case it is recommended to avoid stretching on the muscle in question. The injury could get worse if the muscle is stiff or cramped.

When you feel an inflammatory discomfort, do not be afraid of the ice on the painful area. The cold will relieve the pain and decrease the irritation. If the pain persists, do not insist! Complete rest is necessary. An absence of a few days and a consultation with a doctor are better than a prolonged stop and irreversible consequences.

In general, stay tuned to your body and respect a healthy lifestyle (diet, sleep). Playing with the right material is just as important; remember to regularly check the condition of your equipment, especially your shoes. Too worn shoes can be the cause of poor support and cause injuries to the ankles and knees.

Prevention is the key word. By respecting these good practices and staying tuned to your body, you should be able to cross many basketball seasons away from these little worries!