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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 »

Five ways acupuncture can help athletes

acupuncture Acupuncture is a branch of Traditional Chinese Medicine and is one of the world’s oldest medical treatments still in use today. People have been using the ancient therapy to heal trauma, manage pain and maintain health for over 2,500 years.

Acupuncture involves placing fine needles into specific points on the body to elicit a healing response. The stimulation of these needles corrects the flow of energy, or Qi, along channels throughout the body called meridians. It has long been proven to be successful for people of all ages and physical conditions. It’s no surprise that athletes can gain a competitive edge over their opponents by integrating this technique into their training regimen. Continue Reading »

Five common hockey injuries

Hockey As the leaves fall and the cold winds blow bringing in the beginning of the winter season, many will choose the comforting warmth of being inside. However, the change in weather also brings notice to another beginning – the start of hockey season!

Hockey is an intense, physical sport that demands strength and finesse. You have to be fit in order to win the puck from a scrum at the boards or to change direction quickly and take off in a fast sprint. It’s a fierce game that is played in 1-3 minute shifts of ice time before coming back to the bench to rest.

Like any sport, hockey is not without its penchant for injuries. Here’s a look at five of the most likely injuries to occur. Continue Reading »

Five exercises to help improve your balance for icy conditions

As we all know, Wisconsin weather can be called confusing at best. Temperatures can swing from 30 degrees one day, to 70 degrees the next day. Wisconsin winters can be particularly problematic due to the snow, ice and cold that lasts from December through March. One area of concern is slipping or falling on the ice. In general, people are more careful when they can see ice in the way, but what happens when we run into black ice or ice covered with snow? Is there anything we can do to prevent these falls, or limit the severity of injury when slipping? There is! I have several exercises and tips that can keep you healthier during the Wisconsin winter ahead. Continue Reading »

How to treat a sprained ankle

sprained ankle Ouch! A sudden jolt of pain just shot through your lower leg and now it feels like your ankle is being squeezed in a vise-grip. You might have been running down the court, taking a hike on rough terrain, stepped in a divot in your yard or maybe you tripped while walking. No matter how you did it, all ankle sprains will have some (if not all) of the following symptoms:

  • Swelling
  • Pain
  • Difficulty moving the ankle
  • Difficulty walking
  • Bruising
  • Warm to the touch
  • Increased pain to the touch Continue Reading »

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