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The ball is in your court
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Injuries are common on the basketball court. A few tips to prevent them
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COURT CARE Avoid injuries to enjoy the game to the fullest
The average Indian adult's height is a few inches less than the average Caucasian's or African's, but that hasn't stopped basketball from being a popular game on college campuses and in high schools. Basketball is an excellent aerobic exercise that builds up the calf muscles and general cardio respiratory capacity. But injuries are common on the basketball court, and here are a few tips to prevent them.
Warm up and stretch first. Pedal a stationary bike or jog for at least five minutes. Follow this up with some stretching. Slowly and gently stretch and hold each stretch for 30 seconds.
Inspect the court. Make sure the boundary lines are not close to walls or other hard structures. Do not play in extreme weather or on dimly lit courts. Make sure the court is swept clean of pebbles, and see that any holes in it are filled up. Basketball is hard enough on the ankles in the best of circumstances.
Wear shoes designed for high impact shock absorption and make sure they fit snugly. Shoes should prevent skidding and provide ankle support. Wear cotton socks. Ankle supports help prevent ankle sprains.
Protective gear
Remove all jewellery before entering the court. A ball that hits metal can turn what would have been a bruise into a cut. Do not chew gum on court: a piece of gum that accidentally enters your larynx can choke you, and the Heimlich manoeuvre will not dislodge it out. Wear a mouth guard to protect teeth: dislodged teeth are a real possibility in a rough game played with a hard ball. If you wear glasses, consider switching to contacts or wear safety glasses or glass guards.
Play safe. Basketball is not meant to be a contact sport. Take active measures to avoid collisions. Few games have umpires supervising them, but that is not a go-ahead to hold, block, push, charge, or trip opponents.
Know first aid for facial cuts, bruises, strains, and sprains. Stop playing when jumping begins to hurt ankles, knees or hips.
RAJIV. M
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