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How to prevent acl tears in basketball
ACL Tears in Female Athletes: Q&A with a Sports Medicine Expert
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Women often have unique health care needs, and sports injuries are no exception. Anterior cruciate ligament (ACL) injuries, for example, are more common in women than in men. Johns Hopkins sports medicine expert Andrew Cosgarea, M.D., answers common questions about ACL tears in girls and women and explains what they can do to lower the risk of injury.
How do ACL tears happen?
Most of the time, ACL injuries occur in a non-contact fashion, such as quickly changing directions to dodge a defender in soccer or landing from a layup in basketball. The sudden force from a twist or landing may cause the ligament to tear.
Why are ACL tears more common in female athletes?
The structure of the knee joint in women plays a big role in putting them at a higher risk for an ACL tear. Women’s joints — including the knee — generally have more looseness and range of motion than men’s. Women also often have less muscle mass around the knee, contributing to more instability, which can lead to a ligament tear if the ligament gets overstretched.
Technique differences also play a role. When coming down from a jump, female athletes tend to land in a collapsing pattern, moving their knees inward and often not bending them enough. The combination of these factors makes an ACL tear more likely.
Is ACL tear treatment different for female athletes?
The treatment options for ACL tears are the same, regardless of your gender. They typically include physical therapy, anti-inflammatory medications and, often, surgery. However, there is a benefit in working with a sports medicine specialist who understands that the ACL tear mechanism in women is different from how it occurs in men. He or she can provide recommendations to improve technique or strengthen certain muscle groups to help prevent a second injury.
The Johns Hopkins Women’s Sports Medicine Program
The Women’s Sports Medicine Program at Johns Hopkins features experts in nutrition, concussions, orthopaedic surgery, physical therapy and more. Our team understands the unique needs of female athletes and uses a “whole body” approach to treatment.
Learn more about our women’s sports medicine program
Is surgery always necessary after an ACL tear?
Not necessarily. The decision to repair an ACL tear with surgery should factor in age, current activity level and desired activity level. Women who are older and/or don’t participate in many high-intensity sport or leisure activities might get good results from physical therapy alone. Meanwhile, women who play sports or have knee-straining jobs or hobbies, such as dancing, may benefit from surgery to recover as much function as possible and continue their active lifestyle. A sports medicine specialist can help decide which option is best.
Are women more likely to re-tear an ACL?
The same mechanism that led to the first injury can lead to a second one. An ACL tear can happen again, either in the reconstructed knee or in the healthy knee. The quality of the reconstruction, activity level and sport of choice all play a role in reinjury risk.
Unfortunately, it’s still possible to re-tear an ACL that was reconstructed and rehabilitated perfectly. The higher the activity level, the higher the risk.
ACL Surgery | Michelle's Story
What can female athletes do to prevent ACL tears?
Sports injuries are always a possibility, even if you do everything right. But there are steps you can take to minimize risk factors related to your technique, training and lifestyle. The following recommendations are all equally important in preventing ACL tears and other sports injuries:
Practice good technique. While not a guarantee, proper technique when training and playing a sport can help ward off sports injuries. Work with your coach and/or your sports physical therapist to identify improper form and correct it.
Avoid working out while overly fatigued. When you’re tired, it’s easier to make mistakes or forget about good technique. Getting enough sleep and stopping a workout before exhaustion sets in help to prevent injury.
Work to develop muscle groups evenly. Core and extremity strength are equally important. Focusing on one while ignoring the other increases your risk of injury.
Create a balance between strength and flexibility. Both tight and overstretched muscles are more prone to injury. Working on strength and flexibility in moderation is key.
Eat a balanced diet. Poor nutrition leads to decreased strength, endurance and attention. Eating well can help improve your focus and performance.
ACL Prevention Tips - National Basketball Players Association
ACL: Three dreaded letters no athlete ever wants to hear.
The ACL, or the Anterior Cruciate Ligament, is an important ligament that functions as a knee stabilizer. When torn in athletes, ACL injuries often lead to surgery, an ended season, and up to a year spent in rehabilitation in order to achieve a successful return to sport. Even then successful return to sport and/or return to prior level of sport function is not guaranteed. A study by Benedict Nwachukwu, MD and colleagues at HSS demonstrated that successful return to sport after ACL reconstruction occurs in 88% of cases.
Given the difficulties associated with ACL rehabilitation and recovery the goal is to avoid these injuries in the first place. Unfortunately, ACL injuries are very common, with between 100,000 to 200,000 occurring each year. In fact ACL tears are non-discriminant and can occur in all ages and sport function types – from the professional athlete to the occasional weekend warrior.
Top players like Klay Thompson, Derrick Rose, Kristaps Porzingis and many other NBA basketball players have sustained ACL injuries in their careers. While there are many promising stories of recovery, the road to get there is not easy!
Everyone is vulnerable, including youth athletes and especially female athletes. In fact, females are two to ten times more likely to suffer an ACL injury than their male counterparts (HSS). The available literature suggests that a number of factors may influence this increased risk in women. Factors include lower extremity alignment, hormonal regulation, intrinsic ACL anatomy and neuromuscular differences.
Luckily, there are ways athletes can help minimize their risk of injury.
Many injury prevention exercises share a common focus: improving strength (especially quads, hamstrings & core), flexibility, balance, proprioception, jumping and landing properly and having good alignment to protect your knees.
To diminish the risk of ACL injury, here are 5 ACL injury Prevention Tips brought to you by HSS & the NBPA Sports Medicine Team.
These exercises should be done routinely, ideally three times per week to help significantly reduce chances of injury.
1. Calf Raises | 30 Reps
Instructions:
Stand upright with your feet hip-width apart and your toes pointing forward.
Raise your heels off the floor and squeeze your calves.
Return to starting position, by slowly lowering your heels, and repeat.
Targeted Muscle: Calves
2. Glute Bridge | 12 Reps
Instructions:
Begin on your back with your knees bent, arms straight beside you, feet flat on the ground.
Engage your core, press your heels to lift your hips until your body is a straight line between your knees and your shoulders. For a more challenging version, lift up with only leg
Hold for two seconds and slowly return to starting position.
Target Muscles: Glutes, Hamstrings, Abdominals
3. Lunges (Forward & Reverse) | 8 Reps each leg
Instructions:
Stand tall with feet hip-width apart. Engage your core. Do two forward lunges followed by two reverse lunges.
Forward Lunge - Take a big step forward with right leg. Lower your body so that your right thigh (front leg) is parallel to the floor and your right knee is positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted. Return to standing by pressing your right heel into the floor and bring left leg forward. Alternate legs.
Target muscles: Quads and Core
Reverse Lunge - Take a big step backwards with your left foot. Lower your body so that your right thigh (front leg) is parallel to the floor with your right knee is positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted. Return to standing by pressing your right heel into the floor and bring left leg forward. Alternate legs, step back with right leg.
Target muscles: Glutes and Hamstrings
4. Jump Squat | 10 Reps
Instructions:
Starting with feet hip-width apart, do a regular squat, engage your core, and jump up explosively.
When you land, push your butt back and lower down into a 45 degree squat position to complete one rep.
Once landing properly, repeat the same motion.
Target muscles: Glutes, Hamstrings, Quads, Lower Abs, and Calves
5. Skater Jumps | 6 Each Side
Instructions:
Standing feet shoulder width apart, lift your left knee in the air and get into quarter squat.
Using the momentum from your left leg, jump horizontally to about 2-3 ft, landing on your left leg. Absorb impact for 1-2 secs and repeat the motion with your right leg as lead to complete one rep. Be sure to pump your arms to increase the momentum.
Target muscles: Glutes, Hips, Quads
Injuries aren’t always preventable, but the more time you put into pre-rehabilitation, the less time you will have to work on coming back.
For more information on how to treat and recover from injuries, visit the Hospital for Special Surgery, the #1 Hospital for Orthopedics and Official Hospital of the NBPA.
Dr Benedict Nwachukwu is a contributing author and is a Sports Medicine Surgeon at Hospital for Special Surgery and Medical Consultant for the NBPA. For more information about his surgical practice visit www.manhattansportsdoc.com
Injuries in basketball - types of injuries, their causes and prevention
According to statistics, every third basketball player during his sports career faces five mild, two moderate and one severe injuries. Injuries in basketball can put a player out of action for a long time, and therefore special attention in this sport should be paid to the prevention of player injuries.
Consider what kind of injuries in basketball, and what rules must be followed to avoid them.
The most common injuries when playing basketball
Abrasions and bruises are, of course, the most common injuries when playing basketball. Such injuries do not require specialized treatment and it is enough for the player to treat the wound and, if necessary, apply a cold compress. But there are more serious injuries in this sport.
Most common basketball injuries and first aid:
Anterior cruciate ligament tear. With this injury, the player's knee loses stability and may move to the side. The main causes of ACL rupture are abrupt stop, unsuccessful landing and lateral movement. First aid for torn ligaments - applying cold to prevent swelling and immobilize the joint. The victim must be urgently taken to the hospital for fixation of the joint. In case of untimely access to a doctor, treatment is carried out surgically;
Ankle sprain. The main cause of a sprain is a sudden change in direction of movement, in which the foot turns inward or outward. In case of sprain of the ankle joint, first aid consists in applying cold to the injury site and complete rest for 48 hours in the position of the leg above the level of the body with the imposition of a fixing bandage. After the swelling is reduced, the athlete is required to wear a fixing bandage until complete recovery;
Achilles tendonitis. Achilles tendon injuries are the most common injuries in basketball. Injuries occur when there is excessive stress on the foot while jumping. With a sharp pain in the heel area, it is required to immediately provide the athlete with peace and apply cold. Next, the victim must be shown to the doctor. Treatment consists in fixing the leg until complete recovery, followed by rehabilitation;
Injuries of fingers. Despite the fact that in basketball the fingers receive a significant load, their injuries account for only about 11% of all injuries. Most often, players experience finger sprains and joint damage, but there are also fractures. First aid in case of damage to the finger - cold and see a doctor. For proper diagnosis and adequate treatment, an x-ray of the injured finger is required;
Head injuries. Players receive such damage during collisions and falls. Most often, these are mild concussions. Even with a slight concussion, the victim must be taken to a medical facility. The recovery period depends on the severity of the injury and includes complete rest and taking prescribed medications.
Types of injuries in basketball
Injuries in basketball, as in any sport, are of three main types, they are:
Acute. Such damage occurs when a sudden sharp overload of muscles or joints. In case of acute injury, the victim must be taken to the doctor as soon as possible. With timely medical care, full recovery occurs in 90% of cases;
Chronic. Such types of injuries in basketball are most often the result of improper treatment, as well as the player entering the field contrary to the recommendations of doctors. Chronic injuries are difficult to treat and it is not uncommon for a player to require surgery;
Fatigue. Fatigue damage occurs due to the constant load on certain muscle groups as a result of monotonous movements. The most common injury in basketball players is the knee and ankle.
Causes of injuries in basketball
Recent studies have shown that the causes of injuries in basketball often depend on the age category of players. For example, in children's basketball, craniocerebral injuries, bruises and fractures most often occur, while chronic and fatigue injuries predominate among representatives of adult basketball.
Causes of childhood injuries:
Violation of the training schedule and technique;
Neglect of warm-up and stretching;
Disobedient players;
Shortcomings in the organization of competitions;
Poor equipment of sports halls.
Causes of adult injury:
Early return to play after illness;
Body overload;
Violation of the training regimen;
Rudeness during a duel;
Overwork and overtraining.
These are the main causes of injuries in basketball, but there are also accidents that can lead to serious injuries, even if the player is disciplined and strictly follows all the recommendations of the coach.
That is why every basketball player should have reliable sports insurance. Athletes' insurance is a mandatory condition in professional sports; without a policy, an athlete cannot be allowed to participate in training camps and competitions. Particular attention should be paid to children's insurance.
In the insurance calculator you can calculate the cost of child insurance with 24/7 coverage and worldwide coverage.
Injury prevention in basketball
Every athlete should know how to avoid injuries in basketball, because following simple rules will help maintain health and build a successful sports career.
Accident prevention in basketball includes:
Mandatory warm-up before practice;
Compliance with the regime of exercise and rest;
Compliance with doctor's recommendations in case of injury;
Seek medical attention in a timely manner;
Drinking habits;
Compliance with diet;
Compliance with all instructions of the coach;
Acquisition of high-quality sportswear;
Keeping a sports diary to track the results of classes.
Injuries in basketball are not uncommon, but by adhering to the rules of prevention, they can be easily avoided. If you are just planning to sign up for basketball or want to send your child to the section, check out the list of sections in our catalog. Here you can pick up a section in your city to start a sports career.
The 5 most common basketball injuries and how to prevent them
We'll take a look at the types of injuries most commonly seen in basketball players, according to the National Athletic Coaches Association report, to see what the numbers can tell us. As with most sports, sprains, deformities, and common injuries are all the nasty things that can happen, but this information doesn't tell you the interesting details. Let's take a closer look at what injuries basketball players usually get and what to do to avoid them.
1. Foot/ankle injuries
As stated in the report, lower extremity injuries were the most common, with foot or ankle injuries considered to be the most serious problems. This could have happened after an ankle slip or an awkward jump after a ball. Also, the player can accidentally stumble. Naturally, basketball makes athletes more prone to this kind of injury.
Prevention: Ankle must be supported to prevent injury. Before entering the playground, make sure your shoes are suitable for this activity. Closed basketball shoes help prevent slipping on smooth playground surfaces. In general, a good pair of basketball shoes will create a higher profile and better ankle support. It will not be superfluous to tape the leg with a special tape to provide additional preventive measures. This method is recommended for people prone to ankle injuries.
2. Hip and calf injuries
Spinning, running, jumping and bouncing put extra stress on the legs and hips, making players vulnerable to various types of injury. Hip sprains and bruises can occur from contact with the ground or from overstretching of the ligaments and muscles.
How to Prevent: Some contact injuries cannot be prevented, but there is no doubt that stretching has always been a good start to any workout or game. The more elastic your muscles and tendons are, the less likely you are to overstretch them and injure yourself while playing. Stretching your thighs is the key to warming up before a workout or game.
3. Knee Injuries
Severe injuries, such as an anterior cruciate ligament tear, are not common in basketball. But knee injuries, which are mostly minor sprains and deformities, still rank third on the list of the most common injuries in basketball.
Prevention: Strengthening the leg muscles will help create good support for the knees, so this is where going to the gym can really help. And, as mentioned above, never forget to stretch well before training and playing. If you know that you have problems with your knees, that you are prone to frequent injuries, it would be a good idea to put on a knee brace or fix a brace around your knee.
4. Wrist/Hand Injuries
In fact, it is surprising that these parts of the body are not the most vulnerable to injury, given that the game is played mainly with the hands. But according to the study, only about 11% of basketball injuries occur in the wrist, hand, or forearm.
Prevention: keeping hands and wrists healthy and in good physical condition. Be sure to make sure that the ball goes straight into your hands when someone makes a strong pass to you. If you lose visual contact with the ball just before catching it, you can easily injure your fingers. Also, always be careful on the court and avoid clashes of the hands with other players. The less you deal with them, the better. Although, of course, in the context of basketball, this advice seems ridiculous.
5. Head/Face Injuries
When players hit their heads or an unintentional elbow to the face occurs, it is not funny at all. Hitting the ball in the face, of course, is less traumatic, but still unpleasant and also creates an awkward situation.
Our team understands the unique needs of female athletes and uses a “whole body” approach to treatment.
The quality of the reconstruction, activity level and sport of choice all play a role in reinjury risk. 
Work with your coach and/or your sports physical therapist to identify improper form and correct it.
For a more challenging version, lift up with only leg
Lower your body so that your right thigh (front leg) is parallel to the floor with your right knee is positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted. Return to standing by pressing your right heel into the floor and bring left leg forward. Alternate legs, step back with right leg. 
Injuries in basketball can put a player out of action for a long time, and therefore special attention in this sport should be paid to the prevention of player injuries. 
In case of untimely access to a doctor, treatment is carried out surgically; 
Most often, players experience finger sprains and joint damage, but there are also fractures. First aid in case of damage to the finger - cold and see a doctor. For proper diagnosis and adequate treatment, an x-ray of the injured finger is required; 
Chronic injuries are difficult to treat and it is not uncommon for a player to require surgery; 
This could have happened after an ankle slip or an awkward jump after a ball. Also, the player can accidentally stumble. Naturally, basketball makes athletes more prone to this kind of injury. 
