Talking of knee injuries, a torn meniscus is the most common one. More than 850,000 surgeries are performed every year in U.S. since the cartilage does not heal properly. It can impact the agility of a player. In fact, the leg muscles can become instable which can affect your performance. Basketball is a sport which requires heavy landing, twists and turns which can be compromised due to knee pain and inflammation. Therefore, it is best to adopt possible techniques to prevent the injury.
It usually occurs when the protective cartilage in the knee tears making it difficult to move, squat or bend over, according to an article by Healthline. One good way to avoid the injury is to strengthen your muscles with external support. Look for adjustable basketball knee brace which will allow full range of motion and are lightweight enough for everyday usage, according to experts at Aidfull. Look at what else can help reduce the severity and occurrence of this condition.
1. Consider Warm Ups
About 5-10 minutes of lightweight exercise before a match can reduce the chances of injuries. Make sure to go for cycling, dynamic stretching or jogging. It can prevent muscle pulls, fatigue and soreness. Try to keep your motion under control with steady and smooth movements. Further, do wear high-quality waterproof knee braces for basketball once you start playing the game for ultimate protection.
2. Get Enough Rest
To be able to minimize the risk of new injuries during training, one needs to be mindful not to get low quality sleep at night or put up with depressed mood, according to an article by Journal of Science and Medicine in Sport. Therefore, consider getting at least 7-8 hours of undisturbed ‘shut eye’ every day. This can also lower the sensitivity to musculoskeletal injuries and tears.
3. Invest in Sports Shoes
The right pair of shoes which is snug and well-tailored will often prevent injuries by offering protection against impacts. Pick the one which cushions the foot, helps you feel comfortable and supports with proper alignment, according to an article by Better Health Channel. In fact, the right footwear along with the best basketball knee braces might also prevent injuries like a meniscus tear.
4. Muscle Strengthening Exercises
Clams, standing heel raises, leg extensions, hamstring curls, straight leg raise and mini squats are great for strengthening the core leg muscles. Make sure you have doctor’s approval to perform them at home. These activities can lower the chances of serious injuries. Make sure to wear knee braces for basketball to keep the knees and ankles protected.
5. Multiple Sports
Instead of participating in one sport all year round, young athletes can consider cross training to avoid using the same muscles over and over again, according to an article by Premier Health. This will prevent overuse of a specific muscle while strengthening the surrounding joints and ligaments. In fact, this can also help lower the chances of injury in your back, knees and hips.
Meniscus tear is an accident and cannot be fully prevented. However, putting these tips into action along with support from shoulder & ankle brace for basketball can be quite beneficial in the long run.