Start your season -- Recreational basketball
by Jon Garrett, drkoop.com Sports Medicine Editor

Jody Runge, head coach of the University of Oregon women's basketball team, doesn't hide her opinion of basketball as a recreational sport. "Playing recreational basketball is one of the stupidest things a person can do," Runge said. "If you're not in great shape, the probability of you getting hurt is pretty high."

While many may not agree with her views on recreational basketball, Runge does have a valid point.

With participation in recreational sports growing every year, basketball -- with it's low equipment cost and ease of play-- has become increasingly popular as the recreational sport of choice for everyone from pre-teens to parents.

The problem now is that many of the millions who participate in recreational basketball in the United States treat it as an exercise tool to get in shape, instead of a sport in which they should be well prepared for before they step on the court.

Coming to the court physically unprepared for the rigors of this explosive sport, many are leaving with injuries, some of which can be very serious.

How can a recreational player cut their risk of injury?

Stretching
"The best way to prepare (for a recreational game) is to stretch properly," Lori Stevenson said, (NFPT) a personal fitness trainer at the University of Texas in Austin, and a former two-time All-American in softball at Regis University in Denver, Co.

"Stretching creates blood flow to muscles and makes them more flexible. The more flexible you are the more likely that you can fall over without injuring yourself," Stevenson said. "They (recreational players) want to get right into the action. Stretching makes you more limber which prevents injuries."

Kristin Lage, associate athletic trainer at Texas Christian University, was particularly adamant about the benefits of stretching when it comes to older players.

"The 25 to 40 age group that remembers the days when they could play a game without stretching and not be sore, always hate it (stretching)," Lage said. "The biggest challenge for the recreational athlete is that they are on their own. They don't have structured stretching and warm-up time, so they have to discipline themselves.

Lage advised that athletes warm up their muscles with lateral motion and sprints and then stretch.

"Condition your body the way you intend to use it," Lage said.

Runge summed up the importance of stretching by saying, "People say, I've never seen a dog stretch before he chased a car. Well, not many old dogs chase cars."

Hydration
Carrie Beach, (ATC and LAT) athletic trainer at Colleyville-Heritage High School in Colleyville, Texas, warns of the dangers of dehydration that can befall a recreational athlete.

"Basketball is a strenuous sport and it is easy to get dehydrated. Drink lots of water or sports drinks (before and after the game)," Beach said. " Water is better because it is easily absorbed by the body. Avoid carbonated and caffeinated drinks."

Stevenson also touted the benefits of proper hydration, "Water facilitates getting oxygen into your system and carbon dioxide out. If you start getting muscle cramps, you are close to dehydration."

Concentration
If you have ever run into a screen or been hit in the face by an errant pass, you know all too well the dangers of losing your focus in a basketball game.

While it may not seem important as stretching or hydration, concentration is an important trait for a recreational athlete to maintain. Many preventable injuries happen on the court when recreational players do not give their full focus to what they are doing.

"Even though it is recreational, you want to be serious enough and pay attention," Stevenson said. "More people get injured just walking along the street sometimes than playing a sport."

Conditioning
To many, the idea of conditioning for a recreational sport is ludicrous. Why should they spend time training for something they do to relax or even to get into shape? The reason is simple. Proper conditioning is the best way to maintain a body in playing form and help prevent injuries.

Stevenson suggest sprinting as a good way to build endurance for those tough games. She also thinks recreational players should invest some time building strength in their lower body via squats and hamstring curls to help promote injury-free play.

Beach recommends a program that involves running, jogging and some weightlifting as well.

"Basketball requires the athlete to be in great condition," Runge said. " If you're playing basketball, you need to be able to go hard."

Equipment
For a recreational player, the proper equipment can make all the difference in the world.

"They should have a good pair of shoes that they have broken in to prevent blisters," Beach Said, who also recommended braces over taping for dealing with ankle injuries. "Make sure (the brace) isn't just an Ace bandage, but something with support that will keep the ankle from turning.

Recreational players who have sustained knee injuries in the past are encouraged to wear knee braces as well.

While it is impossible to prevent all injuries suffered from recreational sports, following these guidelines may greatly reduce the chances of an athlete being injured.

Disclaimer:
The information, including opinions and recommendations, contained in this website is for educational purposes only. Such information is not intended to be a substitute for professional medical advice, diagnosis or treatment. No one should act upon any information provided in this website without first seeking medical advice from a qualified medical physician.