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By Louisiana Physical Therapy Centers Sporting

Common Basketball Injuries and Prevention Tips

Basketball is the most popular youth sport in the US. A study by the National Athletic Trainers Association found that 22% of male basketball players have an injury that causes them to miss playing time each year. 42% of the time, that injury is to the ankle or foot, making this the most injured area.

Some other common injuries to basketball players include:

Lower Extremity

  1. Muscle strains such as a groin pull, quadriceps, hamstring, or calf strain
  2. Knee ligament injuries such as ACL, LCL, MCL tears or sprains
  3. Ankle sprains, including high ankle sprain
  4. Ankle fractures
  5. Overuse injuries such as patellar tendonitis, IT band pain, shin splints

Upper Extremity

  1. Falls, leading to fractures, dislocation, or sprains of the wrist, elbow, or shoulder
  2. Jammed fingers

Head

  1. Concussion as a result from a collision between head and the ground, usually from falling

 

Knowledge of the most common types of injuries gives us a place to start thinking about prevention. While not all injuries can be prevented, there are some things parents and players can do to reduce the risk of being injured.

  1. Have an annual physical completed by a physical therapist or other qualified professionalThis should include baseline testing of strength, ROM, and a baseline concussion test
  2. Make sure you have an adequate base of strength and aerobic fitnessThe annual physical mentioned above should identify areas needing addressed here. Your PT or other professional can help design a training a program to address your specific needs
  3. Improve your balance and proprioception – this can help reduce the risk of the foot and ankle injuries so common in basketballThis can be accomplished with off-season strength and conditioning as well as participation in injury prevention programs to work on jumping and landing skills
  4. Avoid overuse injuries and burnoutTaking time off throughout the season and the year will let the body recover
  5. Hydrate adequately before and during practice and games
  6. Wear properly fitted shoes
  7. Be aware of the environmentEspecially when playing basketball on outside courts – the court may not be smooth and even everywhere.
Prevent Pain. Stay Strong.
By Louisiana Physical Therapy Centers Exercises

Prevent Pain. Stay Strong.

You know exercise is important to your health. It helps you feel better physically, gives you energy, and helps you deal with the stress of your busy life.

But what do you do when life gets too busy to take an exercise class, go for a run, or get to the gym?

It’s easy to start skipping exercise when life gets busy, but that leads to less energy, and aches and pains cropping up. This makes you feel like exercising even less, and leads to a downward spiral. That means that finding time to exercise when life is busy is even more important.

If you can find 8 minutes, you can maintain your strength even on your busiest day.

Exercise doesn’t have to take lots of time. In fact, your 8 minutes don’t even have to be all together. You can break them up throughout the day. Doing one exercise for one minute every hour while at work counts just as much as doing 8 minutes of exercise after the kids are in bed and before you collapse on the couch. The following exercises use your body weight for resistance, so you don’t need any equipment. They also use many muscle groups at onces so you can maintain strength in your whole body in a short amount of time.

  1. The plank; Lying on your stomach, with your forearms on the ground, elbows under the shoulders, and arms parallel to the body. Toes tucked under, engage your stomach muscles and lift your body up. Hold for 20 seconds, rest 5 seconds, and repeat 3 times.
  1. Push up; (do on your knees if you need an easier version). 20 seconds of push ups, 10 seconds of rest and repeat.
  1. Quadruped – Start on your hands and knees with your hands under your shoulders, and you knees under your hips. Lift and reach with one arm and the opposite leg, maintaining a stable core. Hold 10 seconds and repeat on opposite side. Repeat 5 times.
  1. Bridge; Lying on back, with your knees bent, engage your abdominals and lift your hips. Hold 20 seconds, rest 5 seconds, and repeat 3 times.
  1. Lunge; Stand tall and take a large step forward with the right leg, shifting your weight forward. Lower your body until the right thigh is parallel to floor and your right shin is vertical. (do not let the knee shift past right toe). Return to the start and repeat on the other side. Repeat 20 times.
  1. Squat to heel raise; Feet shoulder width apart, core engaged and arms raised high above the head. Perform a squat and return to standing then rise onto your toes. Repeat 20 times.

#preventpain #staystrong

Avoid the Pain of Travel
By Louisiana Physical Therapy Centers Tips

Avoid the Pain of Travel

The joys of a family vacation can be overshadowed by the ‘pain’ of hauling excessive luggage, sleeping in a different bed and extended periods of sitting. Here are our favorite tips to keep you feeling your best while traveling so you can enjoy your destination.

Take breaks while driving

Every hour or two, stop and walk for a few minutes. It’s also not a bad idea to do some standing back extensions. Sitting places your spine in a flexed position, so moving it the opposite direction can prevent pain.

 

Support your back

If you’re going to be sitting for extended periods, like on an airplane, using lumbar support can keep you more comfortable. A lumbar roll, or small pillow works well placed between the seat and the small of back. Using a rolled jacket or blanket is another good option.

 

Choose the right luggage

Suitcases with wheels let you avoid lifting and carrying. If you’re flying, check your bags to avoid the overhead lifting. A backpack that can be worn on both shoulders makes a great carryon and is easier to handle than a bag you can only use one hand on.

 

Dress to move

Comfortable shoes and clothes let you walk when you have the opportunity. If you have down time, like waiting at the gate at the airport, or waiting for your hotel room to be ready, use the opportunity to take a walk instead of sitting.

 

Pillow talk

If you have a long flight, train or car ride where you plan to sleep, use a neck pillow. This helps you avoid sleeping with a twisted neck, then waking up in pain. If you’re worried about the comfort of the pillows at the hotel, don’t be afraid to bring your own.

 

Listen to your body

Vague discomfort is often a warning sign that you need to move!

 

Don’t take a vacation from exercise

Maintain your usual activity level. Research local exercise facilities before you head to a new town, take your running shoes, and travel with your theraband and foam roller. The more you can maintain your activity level, the less likely you are to end up in pain.

 

With these tips, you should be able to arrive at your destination feeling ready to enjoy your time with your family instead of in pain, stiff, or sore.

Your Smart Phone Could Be Rapidly Aging Your Spine
By 118marketing Health

Your Smart Phone Could Be Rapidly Aging Your Spine

Chances are that you probably haven’t given much thought to how your neck and back are faring in the
era of the smart phone, but studies show that you most certainly should. It’s practically a reflex these
days to pull out our smart phones when we’re standing in line, sitting at the airport or riding the
subway. And while it’s great that we rarely need to venture beyond our pockets for entertainment, our
bodies are beginning to retaliate—and mourn the pre-texting days.

So, what exactly are these contemporary conveniences doing to our bodies? A surgeon-led study that
published in Surgical Technology International assessed what impact surgeons’ head and neck posture
during surgery—a posture similar to that of smart-phone texters—has on their cervical spines. With
each degree that our heads flex forward (as we stare at a screen below eye level), the strain on our
spines dramatically increases. When an adult head (that weighs 10 to 12 pounds in the neutral position)
tilts forward at 30 degrees, the weight seen by the spine climbs to a staggering 40 pounds, according to
the study.

How pervasive of a problem is this? According to the study, the average person spends 14 to 28 hours
each week with their heads tilted over a laptop, smart phone or similar device. Over the course of a
year, that adds up to 700 to 1400 hours of strain and stress on our spines. As a result, the number of
people dealing with headaches, achy necks and shoulders and other associated pain has skyrocketed.
Trained to address postural changes and functional declines, physical therapists are well-versed in
treating this modern-day phenomenon, widely known as “text neck.”

Over time, this type of poor posture can have a cumulative effect, leading to spine degeneration,
pinched nerves and muscle strains. Scheduling an appointment with a physical therapist can help people
learn how to interact with their devices without harming their spines. The PT will prescribe an at-home
program that includes strategies and exercises that focus on preserving the spine and preventing longterm damage.
Exercise is an important part of taking care of our spines as we age, but what we do when we’re not in
motion matters, too. So next time you pick up your smart phone or curl up with your e-reader, do a
quick check of your head and neck posture. Your body will thank you for years to come.

How Physical Therapy Helps Retirees Keep Dreams Alive During the Golden Years
By Louisiana Physical Therapy Centers Health, Physical Therapy

How Physical Therapy Helps Retirees Keep Dreams Alive During the Golden Years

Are you among the millions of Americans who have high aspirations for how you’ll spend the extra time during your post-retirement years? Whether you plan to travel the world, pick up fly fishing, spend more time woodworking or sign up for a golf league, your physical fitness level will be a factor.

A 2010 study suggests that the fitness declines we typically attribute to advancing age are largely caused by living sedentary lifestyles—which are on the rise due to the prominence of desk jobs in the workplace and activity-limiting personal technologies including smart phones and voice-activated remote controls in the home. Still, this runs contrary to the widely held belief that any declines in our physical abilities are caused solely by biological aging. Do we really have control over how active we’ll be in our “golden years”?

In a word, absolutely. The study—which examined 900,000 running times of marathon and half-marathon participants aged 20 to 79—found no significant age-related performance declines in those younger than 55 years old, and only moderate declines among the older cohorts. In fact, more than one-quarter of runners aged 65 to 69 were faster than half of the runners aged 20 to 54.

And for those thinking that these runners must have been lifelong enthusiasts of the sport, the study revealed that 25% of runners aged 50 to 69 were relative newcomers—and had started marathon training within the previous 5 years. The researchers concluded that even at an advanced age, people in the “non-athlete” category who engage in regular training can reach high performance levels.

If this revelation is intriguing, then perhaps it’s time for you to get moving! If you aren’t currently active, then you likely have questions and concerns about where to start. And if you regularly engage in physical activities, then you’ve probably set goals that you’d like to achieve. Either way, there’s no shortage of tools and resources to help you live a more active lifestyle but one reliable place to start is with a physical therapist.

The benefits of beginning with a physical therapist consultation are many: PTs are trained to assess your abilities and limitations, consider your health concerns, demonstrate safe exercises and build a plan to increase strength, function and mobility. Whatever your passion is, physical therapy will help you be fit and injury-free so you may enjoy life’s many pursuits.

By Louisiana Physical Therapy Centers Exercises, Health

Ready, Set, Refresh! How Physical Therapy Can Help You Reach Your Fitness Goals

When the calendar year comes to a close, we often find ourselves physically and mentally depleted from the holidays and the end-of-the-year rush. It’s no wonder that three of the most common self-improvement resolutions uttered as the clock strikes midnight are: eat more healthily, lose weight and commit to a regular exercise program.

January is a great time to press the restart button and revisit our ongoing quest to be better versions of ourselves, and not just because the longstanding New Year’s Eve tradition tells us to. Each year, however, Americans struggle to turn the goals they’ve set out for themselves into long-term change. In fact, according to Statistic Brain Research Institute, of the 41% of Americans who make resolutions each year, just 9.2% successfully achieve their objectives.

When it comes to committing to a regular exercise program, don’t become a statistic! For those looking to make exercise a regular habit, enlisting help in achieving your goals is one way to ensure success. You might consider recruiting an exercise buddy (to make you accountable), using a calendar app to schedule workouts (to dedicate time in your day) or consulting a healthcare professional (to supervise your program and keep you safe).

Physical therapy is a great resource for those interested in beginning a new exercise program or overcoming a nagging injury. Rehab professionals are trained to assess limitations and dysfunction, teach proper body mechanics and prevent—and treat—injuries. Your physical therapist will ask about any issues you’re encountering, evaluate your functional abilities, gather a thorough medical history and discuss your fitness and activity goals.

One rule of thumb is to start slow—particularly if you’re trying a new form of exercise or haven’t been active for some time. And once you start to form the habit of regular activity, mix it up by engaging in multiple activities rather than focusing on one. Many lingering injuries occur because of overuse or repetitive stress, most often at the hands of participating in one activity—such as running or biking—exclusively.

If you’re experiencing pain, inflammation or weakness, make an appointment to be evaluated by a physical therapist. The movement specialist will assess and identify the cause of the nagging injury and teach you how to modify your behavior to distribute stress to different parts of the body and reduce the repetitive nature of your movement patterns.

But that doesn’t necessarily mean putting your resolution to exercise regularly on hold. Your PT can work with you to identify an appropriate fitness program, including the safest frequency, intensity and duration of each workout session. The best part? There will be no excuses because you’ll have all the tools you need to be make this your most fit year yet.