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Knee exercises to help prevent basketball injuries

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ACL injuries are more common in female athletes than in male athletes, at a ratio of around 8-to-1. That may seem discouraging for women athletes, but there is good news! There are specific sets of ACL-protective exercises that can be incorporated into practices to reduce the number of injuries. The Affinity Orthopedics & Sports Medicine departments have videos that demonstrate these exercises to reduce injury risk, and most school athletic trainers are well versed in describing these exercises. Other common injuries in basketball include kneecap dislocations, meniscus tears, hamstring/groin pulls and tendinitis. The plan below will outline how to best avoid these problems.

First, I’ll discuss a few facts about knee injuries and basketball, then a few warm-up exercises important for most running, cutting and jumping sports, followed by a number of dynamic exercises to prevent injuries to the knee. Finally, I’ll end with a summary of lower extremity exercises to avoid. Keep in mind that basketball practices should begin with light cardio and dynamic stretching before heavy competitive maneuvers are added. Static stretching is, in general, best added at the end of a practice to keep muscle fibers as responsive as possible during play. Continue Reading »

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