To stay in the game, stay injury-free
Q: Once a week I play on a company-sponsored basketball team. Although we just play for fun and bragging rights, several of my co-workers have suffered sprains, pulled muscles and torn ligaments. Every week it seems there is another injury. I complete a cardiovascular and resistance-training workout three times a week. What type of exercises can I add to my current program to help me stay injury-free?
A: The competitive heart and drive of the corporate athlete are often not matched by their physical resources, so it’s not surprising that the incidence of injuries among corporate athletes is rising with the increase in the intensity of competition. This makes preparing one’s body for the demands of sport extremely important.
Most sports require strength, agility, flexibility, quickness, speed and balance. And although people usually perform such functions every day, they are not done with the intensity and at the rate as when playing a sport.
For example, you may jog quickly to your car to get out of the rain, but this is a very different from sprinting down a basketball court and immediately having to stop. Maybe that doesn’t seem like a big deal, but many hamstring injuries are caused by sudden movements or by having to decelerate quickly. Performing these motions within your workout routine between basketball games can translate into better performance come game time.
You already are on the right track by participating in a workout outside of competition. Your current workout can be modified to include exercises such as these that can help keep you injury-free:
•In addition to your current cardiovascular program, include running exercises that require you to sprint, slow down and change direction. Move in more than one plane or direction by running laterally (sideways), backward and by doing crossovers.
•Since most people do not jump in their day-to-day lives, practice jumping activities such as jumping rope, or jumping front to back and side to side over a line drawn on the ground or court. This will help activate the muscles used in this power movement.
•Complete total body strengthening exercises, including working your legs. Although running does work your legs, you need to further strengthen your leg muscles to protect your joints. This is often overlooked.
•One of the most important things you can do to help prevent injuries is to warm up and stretch before you begin to play. Coming from your car to the court and immediately running for a lay-up is a recipe for disaster. Reserve as much time as you need to adequately warm up, lengthen your muscles and increase your heart rate.
Stay off the sidelines by preparing your body for the demands of competitive sports.
Always consult a physician before beginning an exercise program.