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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
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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