Basketball/Injuries

Injury Modifications

5 injury guides

Guidelines for safely modifying workouts when dealing with common injuries. Always consult a healthcare professional for specific medical advice.

Acl Injury

ACL (Anterior Cruciate Ligament) tears are devastating knee injuries common in basketball, typically occurring during non-contact situations like landing, cutting, or sudden deceleration. Female athletes are 2-8x more likely to suffer ACL injuries than males in the same sports. ACL injuries often require surgical reconstruction and 6-12+ months of rehabilitation. Prevention programs have been shown to reduce ACL injury risk by 50% or more.

Red Flags - Seek Immediate Care

  • ●Pop + rapid swelling + instability = likely ACL tear, seek evaluation promptly
  • ●Locked knee (unable to fully extend) - possible meniscus involvement
  • ●Significant effusion within hours of injury - likely hemarthrosis
  • ●Knee giving way repeatedly - unstable knee, needs evaluation
  • ●Unable to bear weight with gross instability - possible multi-ligament injury

When to Seek Professional Care

  • →Suspected ACL injury (pop, swelling, instability)
  • →Knee giving way
  • →Any red flag symptoms
  • →Previous ACL injury with new symptoms
  • →Before returning to sport after knee injury

General Principles

  • •Prevention programs work - they can reduce ACL injury risk by 50%+
  • •Non-contact ACL tears are largely preventable with proper training
  • •Knee position during landing is key - avoid knee collapsing inward
  • •Hip and core strength protect the knee
  • •Proper warm-up before cutting/jumping activities is essential

Return to Full Training

Ankle Sprain

Ankle sprains are THE most common injury in basketball, accounting for up to 45% of all basketball injuries. The lateral (outside) ankle sprain is most common, occurring when the foot rolls inward during landing, cutting, or contact with another player's foot. Types: - Lateral ankle sprain: ATFL and CFL ligaments (most common) - High ankle sprain: Syndesmotic ligament (more severe, longer recovery) - Medial ankle sprain: Deltoid ligament (less common)

Warning Signs

  • ⚠Swelling not decreasing
  • ⚠Pain increasing with activity
  • ⚠Feeling of instability or giving way
  • ⚠Clicking or catching

Red Flags - Seek Immediate Care

  • ●Unable to bear weight 4 steps immediately after injury - possible fracture, X-ray needed
  • ●Bone tenderness at specific points (Ottawa rules) - X-ray needed
  • ●Significant deformity - possible dislocation/fracture, ER evaluation
  • ●Numbness or tingling in foot
  • ●Foot turning cold or pale
  • ●High ankle sprain symptoms (pain above ankle, pain with rotation) - longer recovery needed

When to Seek Professional Care

  • →Any red flag symptoms
  • →Unable to bear weight
  • →Significant swelling and bruising
  • →Suspected high ankle sprain
  • →Not improving after 1-2 weeks
  • →Recurrent ankle sprains

General Principles

  • •Early protected motion is better than complete immobilization for most sprains
  • •Bracing and taping significantly reduce re-injury risk
  • •Proprioceptive training is essential to prevent recurrence
  • •Re-injury rate is very high without proper rehabilitation
  • •Landing mechanics and court awareness prevent many ankle sprains

Contraindicated Movements

Jumping and landing (moderate and severe)Cutting and pivoting (until pain-free)Full-speed basketball activitiesRunning on uneven surfacesPlaying without brace after previous sprain

Recommended Exercises

Alphabet ankle exercises

2 sets × 1 reps

Full range of motion through ankle movement patterns

Resistance band ankle strengthening (4 directions)

3 sets × 15 reps

Strengthens evertors, invertors, plantar and dorsiflexors

Single leg balance

3 sets × reps

Proprioceptive training to prevent re-injury

Single leg balance on unstable surface

3 sets × reps

Advanced proprioception once basic balance is restored

Calf raises (single leg)

3 sets × 15 reps

Restores push-off strength

Lateral hops (late stage)

3 sets × 10 reps

Functional training for basketball movements

Return to Full Training

Criteria:

  • ✓Full pain-free range of motion
  • ✓No swelling
  • ✓Single leg hop test equal to uninjured side
  • ✓Can jog, cut, and jump without pain
  • ✓Completed return-to-sport progression

Progression:

  1. 1.Phase 1 (Week 1-2): RICE, protected weight bearing, ROM exercises
  2. 2.Phase 2 (Week 2-3): Progressive weight bearing, strength exercises
  3. 3.Phase 3 (Week 3-4): Jogging, agility ladder, balance training
  4. 4.Phase 4 (Week 4-6): Sport-specific drills, jumping, cutting
  5. 5.Phase 5: Return to practice with brace, then competition

Concussion

A concussion is a mild traumatic brain injury caused by a blow to the head or body that causes the brain to move rapidly within the skull. Concussions in basketball occur from player collisions, contact with the ball, falls, or hitting the floor or backboard. Key principles: - When in doubt, sit them out - No return to play the same day as a suspected concussion - Graduated return-to-sport protocol is mandatory - Second concussion before recovery can be catastrophic (Second Impact Syndrome)

Red Flags - Seek Immediate Care

  • ●Any loss of consciousness - seek immediate evaluation
  • ●Worsening symptoms over time - seek immediate care
  • ●Repeated vomiting - seek immediate care
  • ●Seizure - call 911
  • ●Neck pain with head injury - immobilize and call 911
  • ●Weakness or numbness - seek immediate care
  • ●Slurred speech developing - seek immediate care
  • ●Clear fluid from nose or ears (CSF leak) - seek immediate care
  • ●One pupil larger than other - seek immediate care
  • ●SECOND IMPACT SYNDROME: returning to play before recovered and sustaining another head injury can cause rapid brain swelling and death

General Principles

  • •WHEN IN DOUBT, SIT THEM OUT
  • •No same-day return to play after suspected concussion
  • •Removal from play is for the athlete's protection
  • •Loss of consciousness is not required for concussion diagnosis
  • •Helmet does not prevent concussion (in sports where worn)
  • •There is no 'just getting your bell rung' - it's a brain injury

Contraindicated Movements

ANY return to basketball until clearedHigh-risk activities (driving, operating machinery)Screen time if it worsens symptomsActivities that risk another head impactAlcohol and recreational drugs

Finger Injuries

Finger injuries are ubiquitous in basketball - jammed fingers, sprains, and dislocations occur from catching passes, grabbing rebounds, and contact. Most are minor, but some require proper evaluation to avoid chronic issues. Key structures: PIP joint (middle knuckle) is most commonly injured. Volar plate injuries, collateral ligament sprains, and mallet finger can all occur.

Warning Signs

  • ⚠Unable to make a fist after 1 week
  • ⚠Finger stays swollen
  • ⚠Finger deviating to the side
  • ⚠Unable to straighten finger tip

Red Flags - Seek Immediate Care

  • ●Obvious deformity or angulation - X-RAY needed
  • ●Unable to straighten fingertip (mallet finger) - NEEDS IMMEDIATE SPLINTING
  • ●Dislocation that won't reduce - ER visit
  • ●Finger rotation when making fist - fracture likely
  • ●Numbness in fingertip - nerve involvement
  • ●Finger cold or white - vascular compromise

When to Seek Professional Care

  • →Any dislocation
  • →Obvious deformity
  • →Unable to bend or straighten finger
  • →Rotational deformity
  • →Significant swelling not improving
  • →Numbness or color change

General Principles

  • •Most jammed fingers can be buddy taped and played through
  • •If you can't make a full fist, get it evaluated
  • •Finger dislocations should be reduced promptly
  • •Mallet finger (can't straighten tip) needs splinting immediately
  • •Don't ignore finger injuries - chronic stiffness is common

Recommended Exercises

Gentle finger ROM (making fist, extending)

3 sets × 10 reps

Prevents stiffness during healing

Finger tendon glides

2 sets × 10 reps

Maintains tendon excursion

Grip strengthening (when cleared)

3 sets × 15 reps

Restores grip strength after healing

Return to Full Training

Criteria:

  • ✓Full range of motion
  • ✓Can make tight fist without pain
  • ✓Grip strength restored
  • ✓No instability

Progression:

  1. 1.Day 1-3: RICE, buddy tape, gentle ROM
  2. 2.Day 4-7: Continue taping, begin light ball handling
  3. 3.Week 2: Progress activity as tolerated
  4. 4.Week 3+: Full return with protective taping

Patellar Tendinopathy

Patellar tendinopathy ("jumper's knee") is extremely common in basketball due to the repetitive jumping, landing, and cutting demands. The tendon connecting the kneecap to the shinbone becomes overloaded and degenerates. Basketball-specific factors: frequent jumping for rebounds/blocks, hard court surfaces, explosive cuts, and high training volumes all contribute.

Warning Signs

  • ⚠Pain increasing during rehabilitation
  • ⚠Morning stiffness lasting longer
  • ⚠Pain spreading to other areas
  • ⚠Swelling at the kneecap

Red Flags - Seek Immediate Care

  • ●Sudden severe pain with 'pop' - TENDON RUPTURE possible, seek immediate care
  • ●Visible deformity or gap at kneecap - likely rupture, ER evaluation
  • ●Knee locking or giving way - evaluate for other pathology
  • ●Significant swelling after minor activity - rule out other conditions

When to Seek Professional Care

  • →Any suspected tendon rupture
  • →Pain not improving after 6-8 weeks of proper rehabilitation
  • →Significant weakness in the leg
  • →Unable to perform daily activities

General Principles

  • •Tendons respond to progressive loading - complete rest can be counterproductive
  • •Isometric exercises provide pain relief and maintain strength
  • •Jumping volume is the primary driver - manage jump counts
  • •Hard surfaces increase load vs softer surfaces
  • •Eccentric exercises are evidence-based but may increase pain acutely

Recommended Exercises

Isometric wall sit

4 sets × reps

Reduces pain and maintains quad strength without tendon irritation

Spanish squat (band behind knees)

3 sets × 15 reps

Loads tendon with reduced patellar stress

Decline single leg squat

3 sets × 15 reps

Evidence-based eccentric loading for patellar tendinopathy

Heavy slow resistance (leg press)

4 sets × 8 reps

Heavy, slow loading promotes tendon adaptation

Hip and glute strengthening

3 sets × 12 reps

Reduces knee load by improving proximal control

Return to Full Training

Criteria:

  • ✓Pain-free daily activities
  • ✓Single leg squat without pain
  • ✓Successful progressive jumping protocol
  • ✓No pain increase with activity

Progression:

  1. 1.Week 1-2: No jumping, isometrics and slow eccentrics daily
  2. 2.Week 3-4: Add light squatting, continue isometrics
  3. 3.Week 5-6: Begin submaximal jumping (50% effort)
  4. 4.Week 7-8: Progress to sport-specific jumping
  5. 5.Week 9+: Gradual return to full practice