The NCAA Tournament tips off tomorrow morning, and soon 64 teams will be whittled down to one champion. If teams want to be the one cutting down the nets in Minneapolis next month, they have to avoid injuries to their star players, which can be easier said than done. Foot injuries are one of the most common injuries in the sport, and although they are not completely preventable, there are some ways to help reduce your risk of suffering a foot injury. Below, we share some tips for preventing and treating foot injuries in basketball players.
Preventing Basketball Foot Injuries
Again, there’s no foolproof way to prevent all basketball injuries, but if you keep these tips in mind, you’ll significantly reduce your risk of a foot or ankle injury.
Stretch – All college players go through a warm-up and stretching routine, and you should too if you plan on playing basketball in the near future. Stretching helps to gently warm your muscles up for activity, transitioning them from a relaxed to active state. If you don’t do this and then make a quick or stressful move, you may strain a muscle or tear your Achilles. Take at least 5-10 minutes to warm up before diving into full speed basketball activities.
Shoe Selection – Make sure you are wearing a shoe that is designed for basketball and the quick moves the sport involves. Don’t just play in your everyday sneakers, because this can expose you to ankle sprains. When picking out a shoe, consider one that has a higher top, because this will provide more support to your ankle ligaments and reduce your risk of rolling your ankle. Be smart about what shoes you wear when playing basketball.
When In Doubt, Sit Out – As we profiled yesterday in our piece on Malcolm Brogdon, be wary about returning to the court too soon after an injury. Brogdon is dealing with a plantar fascia tear, and the Bucks may end up rushing him back for the playoffs, which exposes him to a more significant injury. Make sure you get medical clearance before returning to the court after a moderate or severe ankle injury, and if you come back and something doesn’t feel right, remove yourself from the game. You’re only exposing yourself to a worse injury when trying to play through discomfort.
Cross-Training – Finally, another way to reduce your risk of foot and ankle injuries during basketball is to do some cross training when you’re not on the court. Do some balance training and targeted exercises that strengthen your ankle ligaments and surrounding muscles. Keeping the soft tissues in your feet healthy and strong can make all the difference when you’re running, cutting and jumping on the court. Challenge your feet off the court so they are ready for the rigors of the sport when on it.
Hopefully all players can make it through the tournament without injury, and go Gophers! For any questions about basketball injuries or your own foot pain, reach out to Dr. Silverman’s office today.