Basketball Referee Injury Prevention

Injury Prevention for Basketball Officials
River Valley Health

Common Injuries
Acute Injuries: i.e. Rolled Ankles, Knee Injuries, Musculoskeletal Strains
Overuse Injuries
IT Band tightness
Knee Pain
Hip Pain
Low Back Pain
Hamstring Tightness
Achilles Pain

Causes of Common Injuries
Muscle weakness and imbalance
Previous injuries
Poor shoes or poor training program
Biomechanical inefficiencies

Am I injured?
Treatment of Acute vs. Overuse injuries
Pain vs. Discomfort (Soreness)
Pain is your body’s way of communicating
Overuse injuries occur for a reason, cessation of activity will generally not correct the problem
Mechanical problems require mechanical solutions
See a practitioner that understands sport and repetitive use injuries
Chiropractor, Active Release Therapy, Massage Therapist, Physiotherapist, Exercise Therapist, etc.

Injury Prevention
Hydration, Hydration, Hydration
Silk vs. Sand Paper
Having a sufficient training base.
Strength, Endurance, Flexibility, etc.
Get treated before your injury interferes with your activity
Tissue Quality Work
ART, Massage Therapy, Foam Rolling, etc.
Proper footwear

Injury Prevention Cont’d
Dynamic Warm up
Movement Preparation, raise the heart rate, get the body warm.
Cool down
Slowly lower your heart rate.
Static Stretching

Stretching and Training Myths
Static Stretching as a Warm Up
Static stretching inhibits muscle firing, as a result stretching after is more beneficial.
A proper warm-up should increase muscle firing and raise your core body temperature
Warm muscles are less likely to be injured
Walking before you run does not constitute a warm-up
However. . . something is better than nothing

Cross Training for Basketball Officials
River Valley Health

The Importance of Cross Training
Injury Prevention
Prevent or correct muscle imbalance
Strengthen weak muscles
Improve joint stability
Performance Improvement
Increase stability, mobility, and strength
Stability vs. Mobility
Relationship between strength and flexibility
Increase speed, endurance, efficiency

What is Cross Training?
Cross Training is using a variety of training techniques to work on balancing the body.
Core strengthening can help prevent injury, improve performance, and improve efficiency.
Think of the core as a concrete pillar
Strong through the glutes and stomach
Cross training should involve training and strengthening of muscles that are key to the activities movement.
Specific to Movement

Components of a Training Program
Tissue quality work
Movement Preparation
Prehab Exercises (Muscle Activation)
Strengthening Exercises
Stability/Mobility Exercises
Core Exercises
Flexibility Exercises

Frequency and Duration of Training
Dependent on the amount of activity or the games/week.
The more you complete, the more cross training you need to do.
General guidelines
Use a variety of activities
Roughly 1 cross training routine for every 2 days of refereeing (4 games)
20 minutes to an hour of training time is sufficient for a workout
Over 2 hours is a complete waste of time

Routine Breakdown
Foam Rolling: 5 Minutes
Movement Prep: 5-10 Minutes
Prehab Exercises: 5 Minutes
Strength Training Conditioning: 30 Minutes
Stretching or Foam Rolling: 5-10 Minutes

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Basketball Referee Injury Prevention

by Ken Runquist on Sep 15, 2009

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Basketball Referee Injury Prevention — Presentation Transcript