KIM’S KORNER – Basketball: Elevate Your Game (Part 2)

[dropcap]L[/dropcap]ast week we looked at lower limb injuries. This week we focus on upper limb injuries. Although not as common as lower limb injuries, they can affect a person’s performance and keep them benched. The most common problems are:

Shoulder Bursitis: Inflammation of the bursa—fluid-filled sacs between muscles and bones, reducing friction and improving the gliding movement of muscles. The most common cause of bursitis is through injury, either by falling directly onto the arm, repetitive pressure on the shoulder (as in throwing overhead), poor posture or bone spurs or calcium deposits. Infection can also cause bursitis but this is unusual in the shoulder.  Inflammation results in a reduction in space causing pain and irritation of the bursa.

Treatment: Reduce the inflammation and rest. Using the PRICE protocol as soon as symptoms are experienced is very effective, but in severe cases a cortisone injection may be required.

Prevention: Always warm up. When in training always take breaks when doing repetitive tasks, maintain good posture and, of course, stop any activities that cause pain.

Rotator Cuff Tendonitis: The rotator cuff is a group of four small muscles that aid in the stability of the shoulder.  Repetitive movements and overuse can cause inflammation of the tendons. Pain can be felt at rest but most often when performing overhead tasks such as throwing and shooting. As well as pain you may experience stiffness and difficulty raising the arm above shoulder level.

Treatment: If pain is severe it is advisable to seek advice from your physiotherapist or healthcare provider to ensure that you are correctly diagnosed and the right treatment.

Prevention: Ensure that you strengthen the rotator cuff muscles. Isometric and resistance exercises are ideal.

Elbow Bursitis: Like the shoulder, the elbow contains bursae, and pain and obvious swelling around the elbow is a sign that your bursa may be inflamed. As fluid accumulates in the bursa, it may become difficult to bend the elbow and the fluid may need to be aspirated.

Prevention: Strengthening the arm, wrist and shoulder and a stretch routine should be included in your daily exercise programme. As basketball involves repetitive movements, ensure that you become an expert at using both arms, relieving the pressure on your dominant side.

Elbow tendonitis: As with golfers and tennis players, basketball carries the risk of elbow tendonitis due to the repetitive movements of dribbling and passing.  Symptoms are often felt around the elbow and in the forearm and even activities such as turning the arm and shaking hands may be painful.

Treatment: Ice and rest are recommended in the early stages and a tendon cuff may help to relieve the symptoms.

Prevention: Strong muscles around the upper arm and forearm can help to ensure good movement and protection around the elbow.

Wrist sprains: Falls are all part of the game and a fall onto an outstretched arm can result in damage to the ligaments of the wrist.

Treatment: If the sprain is mild,  ice and a compression bandage may have you back in action in no time but more severe sprains and tears may require rest and immobilization.

Prevention: It’s hard to avoid falls but having strong wrists and quick reflexes may minimize the damage.

Fractured fingers: These are usually caused by finger jams, when players collide or when catching the ball awkwardly.  Even a small fracture can affect the way you play so a cast to realign and protect the digit may be necessary.

As in any sport, the best course of action is prevention so remember to include various types of strengthening exercises into your training programme. If you are unsure what exercises to include, visit a physiotherapist for a full assessment and personalized exercise programme and advice on posture and a good training routine.

Kim Jackson is a UK-trained physiotherapist with over 20 years’ experience. She specializes in musculoskeletal pain and dysfunction, including back pain and sciatica, stroke and other neuro conditions plus sports physiotherapy, having worked with local, regional and international athletes and teams treating injuries and analyzing biomechanics to improve function and performance. She is registered with the Allied Health Council and is a member of PASL. She currently works at Bayside Therapy Services in Rodney Bay,

www.baysidetherapyservices.com