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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