Injury Prevention for Basketball Officials<br />River Valley Health<br />
Common Injuries<br />Acute Injuries: i.e. Rolled Ankles, Knee Injuries, Musculoskeletal Strains<br />Overuse Injuries<br /...
Causes of Common Injuries<br />Muscle weakness and imbalance<br />Previous injuries<br />Poor shoes or poor training progr...
Am I injured?<br />Treatment of Acute vs. Overuse injuries<br />Pain vs. Discomfort (Soreness)<br />Pain is your body’s wa...
Injury Prevention<br />Hydration, Hydration, Hydration<br />Silk vs. Sand Paper<br />Having a sufficient training base.<br...
Injury Prevention Cont’d<br />Dynamic Warm up <br />Movement Preparation, raise the heart rate, get the body warm.<br />Co...
Stretching and Training Myths<br />Static Stretching as a Warm Up<br />Static stretching inhibits muscle firing, as a resu...
Cross Training for Basketball Officials<br />River Valley Health<br />
The Importance of Cross Training<br />Injury Prevention<br />Prevent or correct muscle imbalance<br />Strengthen weak musc...
What is Cross Training?<br />Cross Training is using a variety of training techniques to work on balancing the body.<br />...
Components of a Training Program<br />Tissue quality work<br />Movement Preparation<br />Prehab Exercises (Muscle Activati...
Frequency and Duration of Training<br />Dependent on the amount of activity or the games/week.<br />The more you complete,...
Routine Breakdown<br />Foam Rolling: 5 Minutes<br />Movement Prep: 5-10 Minutes<br />Prehab Exercises: 5 Minutes<br />Stre...
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Basketball Referee Injury Prevention

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A presentation to the 2009 ABOA Fall Clinic by Matt Kallio.

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  • What injuries have you dealt with through officiating?
  • It always easiest to correct muscle weakness, imbalance, prevent injury, and wear proper footwear. Before trying to correct biomechanics.
  • Pain is not an enemy or an obstacle.What causes pain?Poor form/techniqueLack of Warm UpLack of StretchingMuscle ImbalancesRight/Left DiscrepancyBiomechanical problems
  • Hydration - Keeps muscle supple
  • Stability and Mobility must coexist.Mobility is muscle and joint ROM.Stability is the ability to control force of movement.
  • Basketball Referee Injury Prevention

    1. 1. Injury Prevention for Basketball Officials<br />River Valley Health<br />
    2. 2. Common Injuries<br />Acute Injuries: i.e. Rolled Ankles, Knee Injuries, Musculoskeletal Strains<br />Overuse Injuries<br />IT Band tightness<br />Knee Pain<br />Hip Pain<br />Low Back Pain<br />Hamstring Tightness<br />Achilles Pain<br />
    3. 3. Causes of Common Injuries<br />Muscle weakness and imbalance<br />Previous injuries<br />Poor shoes or poor training program <br />Biomechanical inefficiencies<br />
    4. 4. Am I injured?<br />Treatment of Acute vs. Overuse injuries<br />Pain vs. Discomfort (Soreness)<br />Pain is your body’s way of communicating<br />Overuse injuries occur for a reason, cessation of activity will generally not correct the problem<br />Mechanical problems require mechanical solutions<br />See a practitioner that understands sport and repetitive use injuries<br />Chiropractor, Active Release Therapy, Massage Therapist, Physiotherapist, Exercise Therapist, etc.<br />
    5. 5. Injury Prevention<br />Hydration, Hydration, Hydration<br />Silk vs. Sand Paper<br />Having a sufficient training base.<br />Strength, Endurance, Flexibility, etc.<br />Get treated before your injury interferes with your activity<br />Tissue Quality Work<br />ART, Massage Therapy, Foam Rolling, etc.<br />Proper footwear<br />
    6. 6. Injury Prevention Cont’d<br />Dynamic Warm up <br />Movement Preparation, raise the heart rate, get the body warm.<br />Cool down<br />Slowly lower your heart rate.<br />Static Stretching<br />
    7. 7. Stretching and Training Myths<br />Static Stretching as a Warm Up<br />Static stretching inhibits muscle firing, as a result stretching after is more beneficial.<br />A proper warm-up should increase muscle firing and raise your core body temperature<br />Warm muscles are less likely to be injured<br />Walking before you run does not constitute a warm-up<br />However. . . something is better than nothing<br />
    8. 8. Cross Training for Basketball Officials<br />River Valley Health<br />
    9. 9. The Importance of Cross Training<br />Injury Prevention<br />Prevent or correct muscle imbalance<br />Strengthen weak muscles<br />Improve joint stability<br />Performance Improvement<br />Increase stability, mobility, and strength<br />Stability vs. Mobility<br />Relationship between strength and flexibility<br />Increase speed, endurance, efficiency<br />
    10. 10. What is Cross Training?<br />Cross Training is using a variety of training techniques to work on balancing the body.<br />Core strengthening can help prevent injury, improve performance, and improve efficiency.<br />Think of the core as a concrete pillar<br />Strong through the glutes and stomach<br />Cross training should involve training and strengthening of muscles that are key to the activities movement. <br />Specific to Movement<br />
    11. 11. Components of a Training Program<br />Tissue quality work<br />Movement Preparation<br />Prehab Exercises (Muscle Activation)<br />Strengthening Exercises<br />Stability/Mobility Exercises<br />Core Exercises<br />Flexibility Exercises<br />
    12. 12. Frequency and Duration of Training<br />Dependent on the amount of activity or the games/week.<br />The more you complete, the more cross training you need to do.<br />General guidelines<br />Use a variety of activities<br />Roughly 1 cross training routine for every 2 days of refereeing (4 games)<br />20 minutes to an hour of training time is sufficient for a workout<br />Over 2 hours is a complete waste of time <br />
    13. 13. Routine Breakdown<br />Foam Rolling: 5 Minutes<br />Movement Prep: 5-10 Minutes<br />Prehab Exercises: 5 Minutes<br />Strength Training Conditioning: 30 Minutes<br />Stretching or Foam Rolling: 5-10 Minutes<br />

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