Basketball is a dynamic sport that combines jumping, rapid changes of direction, and physical contact, making it a sport with a high incidence of injuries. Prevention not only protects the player’s health but also improves performance and athletic longevity. This article aims to present practical, evidence-based strategies to reduce the risk of injuries in basketball players of all ages.

It is a dynamic, high-intensity sport that requires constant movements such as jumping, turning, and sudden stops. These actions, while essential to the game, also increase the risk of sustaining various injuries. Among the most common are:

Sports injuries usually occur when the tissue's tolerance is exceeded, that is, when muscles, tendons, or joints are subjected to a load greater than they can withstand or are prepared for at that moment. This can be due to excessive intensity, volume, or frequency of training, as well as insufficient recovery between sessions.

The three graphs show how the risk of injury varies according to training load. It is clear that exceeding the tissue tolerance threshold significantly increases the likelihood of injury and also requires a much longer recovery time. Therefore, it is always better to respect the body’s limits and plan training progressively, avoiding unnecessary overloads.

Additionally, it is essential to do a warm-up before training, as it prepares the body for physical effort, improves mobility, and reduces the risk of injury. Likewise, the cool-down after training is key to promoting recovery, reducing muscle tension, and helping the body gradually return to its normal state.

Risk Factors

Some factors increase the likelihood of injuries in basketball:

• Overload and excessive training: Lack of periodization and insufficient rest.

• Improper technique: Poorly executed jumps, landings, and defensive movements.

• Inappropriate footwear: Worn-out shoes or shoes without proper ankle support.

• Playing conditions: Slippery floors or hard surfaces.

• History of injuries: A previous injury increases the risk of recurrence.

To reduce the risk of injuries, it is essential to follow proper preventive measures:

• Warm-up and dynamic stretching: Preparing the muscles and joints before training or competing helps improve mobility and reduces the likelihood of injuries.
• Progressive and specific training: Strengthening the legs, core, and arms, as well as improving agility and coordination, allows the body to gradually adapt to the demands of the game.
• Use of protective equipment: Ankle braces, knee pads, and proper footwear according to position and playing surface provide support and protect the joints.
• Correct technique: Learning and correctly applying jumps, landings, and changes of direction minimizes stress on muscles and joints.
• Cool-down: Performing gentle exercises and stretches at the end of training helps promote recovery, reduce muscle tension, and prepare the body for the next session.
• Rest and recovery: Avoiding overtraining, getting enough sleep, and respecting rest days are essential for the body to recover and prevent injuries.

Nutrition and hydration: Diet and hydration directly influence injury prevention:

• Consistent hydration: Prevents cramps and muscle fatigue.
• Adequate proteins and carbohydrates: Promote recovery and strengthen muscles and tendons.
• Vitamins and minerals: Calcium and vitamin D are key for bone health, while magnesium and potassium support proper muscle function.

Following these measures not only protects the player’s health but also improves long-term performance and recovery.

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