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Coronavirus (Covid-19), Infectious Disease & Basketball

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Basketball Corona Virus Infectious Disease

****This article was written a week before Covid-19 spread further and increased social distancing became the new normal.   When we return to basketball… we will have some new best practices to reduce infection. ****

BasketballTrainer.com Founder Chris CorbettI am a basketball trainer, a select coach and also a basketball thought leader.  I am not a scientist or doctor but I do try to bridge the info available to my gym and clientele to help protect them, my family and myself from some of the risks like Covid – 19 and some of the other viruses and infections that basketball players face.

“Let’s take advantage of the Coronavirus threat to make our game safer for our players and their families.”

Basketball and several school/club athletics have long been a vehicle of infectious disease.  We need to use the current environment of both fear and reality to help make our gyms and our athletes safer not only to themselves but to the general public.  While more research and recommendations come in on the scope of this virus we can all take steps to be better on and off the court.

Fear vs Facts in Basketball & Infections

The truth is that we know far less than we would like to know about our current situation.  Some fear is likely imagined. Some fear is real. And some fear may be understated. We don’t want to let fear rule us, but we do want to use the best available facts to protect our children and our families.  We are trying to rely on information from scientists and doctors and not focus on the information from political parties and social media. While we all recognize teen vaping, suicide, driving and many other pursuits are more dangerous than the current risk of Covid-19, risks can change in a pandemic environment very quickly.  Fear without panic can lead us to some more rational decisionmaking and healthier practices.  It is a fluid situation that requires ongoing monitoring. We are currently monitoring CDC, medical and scientific sources.   Here are some of the facts as we know them: 

Reduce Infection While Playing Basketball – 13 Steps To Win

Reduce Touching Moments in Basketball

From this point forward we will discourage handshakes, high fives and also fist bumps.   Additionally, the teams we train will skip touching hands at timeouts and end of practices. Tonight’s end of practice was organized by Austin Fierce guard Paige Sitterle.    

 

We know old habits of positive touches will be hard to break, but we will try hard to reduce this behavior substantially. 

Increase Handwashing Hygiene Education and Enforcement

All players and parents will wash hands for 30 seconds or more upon entry AND exit of the gym.  Ignoring this rule will result in 1 session suspension of training privileges. Want to know what 30 seconds are?   Sing Happy Birthday to Me 3 Times.  I have witnessed the hand sanitization mania going on and our research indicates it is not as safe as washing hands.

Use hand sanitizer as handwashing becomes unavailable but beware that hands don’t become cut from the alcohol levels and drying nature of sanitizer.  Basketball players are already prone to dry hands from the friction of dribbling. If you are sanitizing regularly, consider using a moisturizer as well.  We really don’t want cuts on our hands touching balls and the floor and other people. This too is an entry route for the disease. Make Your Own Home Sanitizer?  I am not a chemist or a pharmacist but apparently this is less easy than I thought.   You make your own decision but again, the answer is clear that washing your hands thoroughly is more effective than this remedy.  Here are some comments and thoughts you should first consider:

And on this note… Tito’s Vodka would like you to know that you cannot use their product as a hand sanitizer.vodkaisnotsanitizer

Sanitize The Basketball Environment 

Today I will be working on a procedure to daily wash/sanitize every basketball, door handle, toilet seat handle, and applicable countertop. We typically sweep the floor,  and it is washed biweekly.   

Separate Basketball Sneakers

We recommend that kids bring sneakers to any gym just for basketball and do not wear them in the house.  Change at the gym, keep a separate bag and only wear those shoes to play basketball if possible.  

Mark Customized Water Bottles

Standard looking water bottles like Hydroflask should be clearly marked and named so that players don’t accidentally drink out of another player’s bottle.  Obviously we should not be sharing water bottles in any way.

Eliminate Fever and Nausea In The Gym

From this point until further notice we do not want any child who has had fever or nausea in the previous 36 hours.  Yes, I know this might be difficult. But if our environment is extra safe than the average amount of days able to train should actually increase training days available over the course of the year.  

Coughing in the Basketball Space

If you have a cough that you are not sure of the source on… stay out of the gym.  If a doctor has told you it is allergies, and you know the cough is fine indoors, but a problem outdoors… then please use common sense.  Any child coughing will be expected to excuse themselves and go wash their hands regardless of the shoulder/elbow procedure which is our preferred method of covering a cough.  

Basketball Wellness and SneezingControl Sneezing  

In the current environment, we need sneezing to be under control.  Any child sneezing will be expected to excuse themselves and go wash their hands regardless of the shoulder/elbow procedure which is our preferred method of sneezing.  So yes, if you sneeze 10 times we want you to wash your hands ten times.

Don’t Ignore Staph

I need to know if a player has a confirmed case of staph or MRSA.  This is notorious for spreading in the basketball community. Fingernails need to be cut short and a fingernail brush should be used when washing hands at home thoroughly, particularly but not limited to after a bowel movement.  Basketballs themselves can also carry staph so we will be disinfecting those.

 

Additionally, scrapes and scratches caused by sporting activities can damage the cutaneous barrier of the skin thereby allowing microorganisms to infiltrate deeper layers. Therefore, it is important for athletes to keep their skin surface in good condition to prevent skin infections. The scrapes on your children’s arms and knees should be treated with hot water and soap (the hot water helps the soap dissolve more thoroughly  Neosporin should also be applied. And of course, a bandage if it is an open wound.

Focus On Immunity Building

Work on raising your immunity systems as a family.  Proper sleep, stress reduction, fruits and vegetables, exercise and Vitamin D all help.  We will be writing another article on this coming soon. Needless to say, vaping and smoking lower immunity.  Over-exercising can as well. Long-distance swimming and running can lower reserves. HIIT (High-Intensity Intermittent Exercise) can help boost immunity and basketball is not only a great HIIT sport but also a massive stress reliever.

Full Disclosure and Confidentiality

I ask that you please be honest with me about possible exposure.  Texting is likely the most secure online way to do so. My phone is kept secure and even my family does not know my passwords because of my access to health info of our players.  By law I would need to be honest with CDC etc… but I know we will all be on the same page at that point.  

Face Touching and InfectionFace Touches

This is going to be ridiculously hard.  We are going to try helping the kids reduce touching their faces, but I did this once and frankly, I was concerned that it increased touches.  Like telling someone not to yawn, I felt it increased the negative behavior. If some parent wants to keep track, let me know and we can do an experiment.  We would really like to stop this to reduce Pink Eye and conjunctivitis in our athletes.  

Stay Home if Sick 

Let’s stop pressuring kids to play and practice sick and injured. Stay home.  As coaches, many of us are guilty of this. It is really difficult to know when your kid needs a nudge off youtube and into the gym based on some of the creative stories we have been told.  As bosses, coaches, and parents most of us have made mistakes in all directions on this topic. For the time being, let’s err on the side of caution. And yes, we may be taken advantage of. Discuss the importance of truth and health with your child.  

Know Corona-Virus (Covid-19) Symptoms

Symptoms To Be On The Lookout For:

(All direct from WHO report)

People with COVID-19 generally develop signs and symptoms, including mild respiratory symptoms and fever, on an average of 5-6 days after infection (mean incubation period 5-6 days, range 1-14 days). As of 20 February 2020 and based on 55,924 laboratory-confirmed cases [in China], typical signs and symptoms include:

  • Fever (87.9%)

  • Dry cough (67.7%)

  • Fatigue (38.1%)

  • Sputum production (33.4%) (a mixture of saliva and mucus coughed up from the respiratory tract)

  • Shortness of breath (18.6%)

  • Sore throat (13.9%)

  • Headache (13.6%)

  • Joint pain (14.8%)

  • Chills (11.4%)

  • Nausea or vomiting (5.0%)

  • Nasal congestion (4.8%)

  • Diarrhea (3.7%)

  • Hemoptysis (0.9%) (coughing up of blood or blood-stained mucus from the bronchi, larynx, trachea, or lungs)

  • Conjunctival congestion (0.8%)

Coronavirus, Flu, Cold Symptoms Infographic

 

Health Tips For Outside of Our Gym 

1. Athletes Foot and Gym Showers – while we don’t have showers… this is a common area for infections to grow.   Use sandals and dry feet thoroughly, checking between toes for cuts or infection. Athlete’s foot can become an entry point for staph infections so it is serious.   15% to 25% of the population is likely to have athlete’s foot at any one time.  

2. Mat sports.  I have read some disturbing health info on mat sports in gyms… I think it should be shared for family decisions and awareness.  These can come via basketball but are more common in sports like wrestling. I share not to scare but to increase awareness that a problem outside our gym can move inside our gym and want you on the lookout.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1071398/

3. Hand washing standards should be family rules now if possible.   I understand the challenges of enforcement, but that does not excuse us from trying diligently.  Below is an infographic from WHO on proper handwashing techniques.  Here is the link to the CDC Guide to Family Handwashing. 

How To Wash Your Hands

 

4. Use disinfectant wipes as you travel about town and touch shopping carts etc.

5. Try to use knuckles to turn off lights as you are less likely to touch your face with them.

6. Consider how you give or receive payment.  Cash can carry the virus.   Credit and debit card terminals can carry it.

7. Disinfect your phones and laptops or Chromebooks.  Apple now says you can safely clean your iPhone with disinfectant wipes, after previously advising against it. Apple has updated its product guidelines to say that it’s OK to clean devices with 70% isopropyl alcohol or Clorox Disinfectant Wipes. Please take a look at the below experiment that teachers did with kids.  Note the Chromebook photo on the right.  Teachers had students handle bread and then bag it.  They then waited and photographed after 3-4 weeks.  Also, notice the difference between the washed hands bread and sanitized bread.

Clean Your Chromebooks To Avoid Disease

 

Basketball Wellness: Why We Need It

  1. All illness can be reduced. Team performance may take a hit for a day but overall strength and participation should rise by above manageable practices.
  2. We have a moral responsibility as leaders (coaches and athletes) to have the courage to lead in health.
  3. Your team needs you.  They need you healthy!
  4. Our older population is a gift. And we make conscious decisions that place them at risk with some of these easily reduced infections.  Grandparents matter to me. Mine were amazing beyond belief. Take care of them by taking care of yourself.  

Possible Gains and Benefits of Adoption

  1.  We can put standards in place that should have already been there.  Yes… these memes are not without their sarcastic truth. We can do better and this is an opportunity. 
  2. When one door closes another often opens.   A lot of people have suffered. Fear is serious.  We can open a door to greater overall health.  
  3. With an action plan, we may be able to reduce unhealthy anxiety levels in the kids.   We care about your kids.  
  4. With proper procedures and hygiene adopted by kids… we can increase their health and performance as athletes and humans.   They are your greatest asset and let’s see if we can help them adopt health. 

What If It Gets Worse? 

We will rely on the CDC and also the Austin and Texas Governments for guidance.   Your children matter so very much to me and we do want to protect them. Health is a family decision and while I am sort of a surgeon of basketball, I am not an expert in this arena.  I am trying the best I can for our kids and am open to feedback that is constructive.  I have never lived a life of fear, but also believe in science and risk management for my clientele, family, and myself.   We can do this.  With a healthy dose of rational fear, mindfulness not to panic, and taking action to improve our health practices we can use this pandemic to become better.  

Here are websites that you might find helpful as you keep up with this in Austin, the U.S.A and the world.

Austin: http://www.austintexas.gov/COVID19

USA:  https://www.cdc.gov/coronavirus/2019-ncov/summary.html

World:  https://www.who.int/emergencies/diseases/novel-coronavirus-2019

Learn About Denial and Panic in Pandemics:  https://nieman.harvard.edu/wp-content/uploads/pod-assets/microsites/NiemanGuideToCoveringPandemicFlu/CrisisCommunication/HowDoPeopleReactInAPandemic.aspx.html

 

 

 

 

 

 

Basketball Nutrition – 25 Winning Foods For Performance Gains

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Basketball Nutrition: 25 Best Foods For Performance

Basketball Nutrition Overview

Nutrition is one of the most important, yet overlooked issues related to success on the basketball court. Many people regularly choose momentary cost and convenience over health and basketball performance. These decisions make an immediate difference and have a long term effect, whether positively or negatively. Making the right decisions today will have a positively profound effect tomorrow.

In order to reach your peak performance on the court, you must meet your nutritional needs with nutrient-dense, real food. Foods that do not fall into this category can be harmful and work against you and your efforts to become your best, especially heavily processed foods.

The purpose of all five parts of this article is to provide you with a higher level of nutritional thinking. It may challenge your taste buds, but in the end, the rewards are substantial; improved performance on the basketball court, clearer thinking, and less inflammation throughout your body.

Basketball Food Criteria To Win Nutritional Gains

In order to qualify for this list, each food had to fall under all five of the following categories. It is important to note that many of the most nutritious foods on the planet (organ meats, oysters, etc.) were excluded from this list because most people do not find them tasty. They must:

  • Provide good nutrition
  • Be industrial seed oil-free and grain-free
  • Contain no added sugar
  • Be kid-friendly (note: preparing food with sea salt, organic coconut oil, and/or grass-fed butter can make all the difference in the taste of foods, i.e. vegetables)
  • Provide the energy (individually or collectively) necessary to sustain the rigorous demands of high-level basketball.

The goal is simple: eliminate or greatly reduce processed food from your diet. Even though some foods (simple sugars such as, candy, sodas, etc.) may offer you immediate energy needs, they can destroy your health over time due to their effects on your gut bacteria, blood sugar / insulin levels, and inflammation levels. Over time, eating naturally sweet and savory foods will train your taste buds so that you will no longer desire lab-created, chemically-laden, sugary junk food.

The term “organic” is used for most of the foods on this list. Organic means that crops must be grown without synthetic pesticides, GMO’s, and sewage sludge-based and petroleum-based fertilizers. Livestock is raised outdoors and fed organic feed. They are also not given hormones, antibiotics, or fed any animal by–products.

Although it can be more expensive to eat organic, grass-fed (cows that eat grass only), and wild-caught (fish living in the wild, not farmed) food, it is far less expensive than correcting the health and disease issues created by eating more heavily processed, sugary foods. You can pay now or you can pay later. So, as often as possible, stick to the designated organic, grass-fed, wild-caught, and pasture-raised (birds that are kept outdoors throughout the year and that eat grass, bugs, worms and whatever they can forage) designation.

The foods listed will help provide you with the health-promoting benefits, energy, and muscle repair, and recovery that is essential for optimal performance on the basketball court. Although not listed as one of “The 25 Best Foods for Basketball Players,” filtered water is as important as any of the foods discussed. Filtering water removes harmful arsenic and DBPs (carcinogens), fluoride (associated with weakening the immune system), and aluminum (linked to hyperactivity and learning disabilities).

Keep in mind, limiting your selection to just a few of the foods on this list will not have the same healthy effect as diversifying your choices. Also, by eliminating the unhealthy food in your diet while regularly eating a large percentage of the foods on this list, as well as other known healthy foods, you will be more likely to sleep better, be in a better mood, and improve your memory. In other words, your body will be functioning at a much higher level.

Without further ado, add these twenty-five foods to your dietary routine and start eating like a champion today!

Eat To Win In Basketball:

Eggs for Basketball NutritionPasture-Raised Eggs – Fried, pouched, scrambled, or hard-boiled, pasture-raised eggs provide you with twice the omega-3 fatty acids, 3 times more vitamin E, 3-6 times more vitamin D, and 7 times more beta carotene than eggs produced by caged hens. Pasture-raised eggs, from hens raised on bugs, grass and sunshine, also contain more vitamin A, vitamin B12, folic acid and is a great source of quality protein. This nutrient powerhouse with help meet your nutritional needs and provide the energy and muscle repair necessary for success on the basketball court.

Basketball Diet - CherriesOrganic Apples, Bananas, Oranges, Cherries–Nature’s “candy” helps replenish depleted energy stores (glycogen) on a moment’s notice without the gut disruption of heavily processed sugary foods. These nutritional juggernauts contain the carbohydrates needed to meet the demands for high energy of basketball. Their phytochemical (plant chemicals) content helps regulate hormones, stimulates immune function, and protects against cell damage that can lead to cancer.

spinach for basketball nutritionOrganic Spinach / Organic Broccoli – If you can manage to eat both of these on a regular basis it will pay huge dividends. Spinach is a big-time player in producing good health. Its health benefits are too numerous to list here, but it’s chalk-full of iron, calcium, and magnesium (helps prevent muscle cramps) along with vitamin’s A,

B6, and C. Spinach’s CoQ10 (antioxidant) content helps promote strength building and heart health. Broccoli also does a body good with its healthy dose of vitamins K and C, fiber, and minerals. Certain compounds act synergistically and in isolation to provide an anti-inflammatory effect helping your body to heal faster. In combination with other complex carbohydrates, broccoli is a great contributor to the energy needed for you to be playing at a higher level than your competition.

sweet potatoes for basketballOrganic Sweet Potatoes–This root vegetable is loaded with fiber, iron, calcium, B vitamins, vitamin C, and beta-carotene (vitamin A) which assists in fighting oxidation and the damage caused by free radicals. Sweet potatoes also build a healthy digestive system. Its complex carbohydrate-rich content provides the energy needed for high level basketball performance without the gut damaging effects of easily digestible carbohydrates.

Chicken and Beef Bone Broth–This “superfood” contains collagen, minerals (calcium, magnesium, and potassium), and amino acids. It supports a healthy immune system, helps reduce joint pain, and boosts energy levels, among other things. Bone broth’s anti-inflammatory affect allows your body to feel its best, especially when aches and pains are accumulating from your play on the court.

The 25 Best Foods for Basketball Players, Part II

Regularly including the foods that challenge your taste buds in your diet will help you form a “taste” for them. At first, try adding them to other foods or dishes so that the taste, texture, smell, etc., is less offensive to you. Over time, you may find that eating them whole or without other foods acting as “distractions” is palatable.

One thing to keep in mind are food sensitivities. Unfortunately, not all food sensitivities have immediate health consequences. Therefore, health problems may exist for an extended period of time making it more difficult to identify the cause of the health problem.

Not all foods are healthy to all people. “Healthy” foods may be intolerable for some but not others. The following symptoms are obvious warning signs that your body wants nothing to do with certain foods. It stands to reason that performance on the court will be affected by any of these conditions as well.

  • Diarrhea, bloating, cramping, nausea, vomiting, and/or excessive flatulence
  • Skin rashes or flushed skin
  • Dizzy or lightheaded feeling
  • Swollen airways
  • Coughing, runny nose, sneezing, and constant clearing of the throat
  • Feelings of confusion or weakness
  • Headaches and migraines

Food intolerance and food allergy symptoms are varied and not limited to those listed above. Whether you experience food intolerances (no immune system response) or food allergies, identifying these foods through an allergy food test (food allergies only) or knowledge of how you respond to certain foods can help prevent these reactions from ever occurring.

Inflammatory foods are known to wreak havoc on your health. For basketball players, sore or injured joints will remain as such as long as inflammatory foods are eaten. Eliminating as many of them as possible from your diet is essential to optimal performance on the court and great health. Here is a short list of commonly eaten, highly-inflammatory foods to avoid:

  • Margarine
  • Sugar (cakes, cookies, sodas/juices/drinks, ice cream, candy bars, etc.)
  • Cured meats
  • Vegetable oil and soybean oil
  • Foods containing additives aspartame and monosodium glutamate (MSG)
  • Pasta
  • Foods containing gluten
  • White bread
  • Foods containing trans fats
  • Chips

One of the primary objectives of this article is to draw awareness to your current dietary intake. Eating nutrient-dense, real food that you know that you can tolerate is critical to optimal performance and great health.

The following five foods are must additions to any basketball player’s diet.

basketball foods salmonWild-Caught Salmon / Smoked Salmon (soy-free) – This GMO, antibiotic, growth hormone, pesticide, and chemical-free wild-caught fish offers a ton of healthy benefits. Salmon is nutrient-dense containing anti-inflammatory omega-3 fatty acids, high-quality protein that helps build muscle, vitamins B6 and B12 and phosphorus which are important for energy metabolism and transfer. B vitamins also help reduce inflammation that can cause aches, pains, and injuries to linger. Its vitamin D content is essential to bone health which is always important when competing in any athletic endeavor. You can purchase salmon at your local grocery store to bake or grill or order it online. Smoked salmon makes a great snack especially when you’re on the go.

butter for basketball playersGrass-Fed Butter– When cows are allowed to eat their natural diet of grass, they produce healthier products (meat, milk, cream, butter). Grass-fed butter contains healthy doses of unsaturated fat (omega-3 fatty acids) which has anti-inflammatory properties, vitamin K2 (escorts calcium to hard tissue like bones and teeth and away from soft tissue which can lead to arterial blockage), vitamin A and beta carotene, and conjugated linoleic acid (CLA) which helps prevent against several chronic diseases (type 2 diabetes, certain cancers, etc.).

avacadosAvocados – A true “mega-superfood” (my term), avocados are known as an anti-inflammatory, heart healthy fruit, that are high in oleic acid and low in carbohydrates. This allows for a longer, more sustainable energy level which is essential for performing your best on the court. Avocados are loaded with vitamins C, E, K, and B6, potassium, fiber, magnesium, and omega-3 fatty acids. Eating them as guacamole, in a breakfast taco, or adding them to a smoothie (thickener) are all great ways to ensure you are reaping the benefits of this top-notch nutritional food.

Organic Berries (Strawberries, Blueberries, Blackberries, Raspberries)–These pesticide-free, anti-inflammatory, nutrient-dense, antioxidant powerhouses are just what the doctor ordered. Berries are best known for their vitamin C and K, manganese and fiber content,flexibility (can be eaten alone, with nuts, or in a variety of dishes), and convenience. Organic berries are a great idea for a pre or post-game/practice snack, especially if multiple games are being played.

basketball nutrition bread sourcSourdough Bread–White and whole grain breads contain gluten which is known to be inflammatory and cause conditions like leaky gut and other gut disruptions. Although sourdough bread is not gluten-free, it is easier on the digestive system for those with gluten issues.Its long fermentation process diminishes the effect of gluten-forming proteins and breaks down fructans (carbohydrates in wheat that are mistaken as gluten issues). Sourdough bread’s nutritional value is similar to that of regular bread, but the lactic acid bacteria presence lowers the bread’s pH which reduces its antinutrient content. This allows for greater mineral absorption. Additionally, some studies have shown that antioxidants are released during the fermentation process allowing for protection against oxidation.

The 25 Best Foods for Basketball Players, Part III

The third installment of “The 25 Best Foods for Basketball Players” will include the next segment of foods that are essential to health and optimal basketball performance. Whether you have been playing the game of basketball for years or stepping out on the court for the very first time, congratulations! You are making a commitment not only for right now, but for your future as well …a commitment to your health!

You cannot play the game of basketball at your optimal level without reaching your peak health. This includes physical and mental toughness, being pain-free, and possessing great energy. Your diet can have a tremendous effect on all three of these areas. Seek out a professional (life coach, basketball or personal trainer, nutritionist – if your coach is unavailable) to direct you in a way that has you functioning at the highest level possible.

The phrase, “work up an appetite,” is particularly important in regard to healthy nutrition. The more basketball you play (energy you expend), the hungrier you will most likely be. Eating foods that will serve you rather than foods that will harm you, will determine whether or not you are benefitting from your diet or it is detrimental to your health and basketball performance.

As you know by now, this article deals primarily with what foods you should be eating on a regular basis.Food matters a lot! Some believe it is as important as the time spent practicing on the court. Therefore, eating must be intentional! Good dietary habits don’t just happen. You must plan it out and be deliberate; after all, changing dietary routines/habits and quitting dietary addictions can be a daunting task.

These next five foods will go a long way towards providing you with the nutrition you will need when peak basketball performance and great health are at the top of your want list. Like the other foods on this list, choose organic, grass-fed, wild-caught, and pasture-raised whenever possible.

beef for basketballGrass-Fed/Finished Beef–Grass-fed beef has become more than “(Beef. It’s) What’s for Dinner.” Grass-fed beef provides a healthy dose of omega-3 fatty acids, vitamins B3, B6, and B12, high-quality complete protein, creatine, and substantially more antioxidants, and bioavailable vitamins and minerals than grain-fed beef. Also, it is a much “cleaner” meat because of its lack of hormones, antibiotics and the corn and soy that are fed to grain-fed cows. It is important to note that grass-fed cows are often fed corn for the few months leading up to slaughter in order to fatten them up. So, purchase grass-fed and finished beef when shopping for your meat. You may want to try this beef snack when you are on the go.

Cheese for Basketball Nutrition SuccessFull-Fat Cheese from Grass-Fed Cows–This great source of calcium,(dairy) fat, and protein, is also loaded with omega-3 fatty acids and vitamin K2 (helps move calcium away from your arteries to your hard tissues like bones, teeth, etc.) where it belongs. High-fat cheese from grass-fed cows contains the anti-inflammatory conjugated linoleic acid. This helps reduce inflammation associated with injuries and illnesses. If you know that you have an allergy to casein, one of the proteins found in dairy, or that you are lactose intolerant, you may need to eliminate dairy or find a healthier alternative.

Cauliflower for basketball playersOrganic Cauliflower–Imagine that there is a food that can masquerade as noodles, mashed potatoes, pizza crust, fried or just plain rice, is a nutritional powerhouse and is delicious to boot: it sounds almost too good to be true.Eating cauliflower in these alternate forms can completely change the perception of what you are eating. Nutritionally, cauliflower is stacked with nutrients such that it helps prevent certain diseases, such as cancer (prevents oxidative stress), stomach disorders, hypertension, and macular degeneration as well as others. Its large B-complex vitamin (energy metabolism) content (along with numerous other vitamins and minerals) contributes to its high energy production.

almonds for basketball dietOrganic Raw Almonds / Dark Chocolate Covered Almonds–This healthy snack is perfect when you are on the go or needing something between tournament games. Almonds are loaded with fiber, healthy fats, and antioxidants (cell protection from damage). Additionally, its nutrient content packs a powerful punch with magnesium(important in the prevention of muscle cramps, helps you sleep better, and assists in making you regular) and vitamin E(important in the prevention of inflammation). It is important to note that these two nutrients have many other health benefits that they contribute to as well and this can all be accomplished with just one handful.

Adding a dark chocolate covering to your almonds makes a healthy, delicious, and portable treat. A cacao of 70%+ provides healthy doses of (additional) antioxidants (polyphenols, flavanols, etc.), copper, fiber, iron, (additional) magnesium, and manganese.

beans for basketball dietOrganic Beans–“Beans, Beans, the Magical Fruit” is a saying that refers to beans tendency to create flatulence. However, beans are “magical” in other ways as well. First, beans are loaded with fiber, folate, iron, magnesium, and zinc. Second, they help prevent fatty liver disease (fat accumulation in the liver). Third, beans can positively affect the microbiome (the bacteria universe inside your gut which heavily effects your immune system). Fourth, their polyphenol (antioxidant) content helps fight inflammation and cancer.

Note: Beans contain the anti-nutrients, lectins and phytates. These substances are plants natural defense mechanisms to help ward off would-be predators. They can wreak havoc on your gut and cause vitamins and minerals to not be absorbed ultimately leading to malnutrition. Soaking your beans in water prior to cooking them can help reduce these negative effects.

The 25 Best Foods for Basketball Players, Part IV

The fourth installment of “The 25 Best Foods for Basketball Players” includes three foods that are common to most households (chicken, milk, and yogurt) and a food and supplement (beets and MCT Oil) that are not.Hopefully, learning about the nutritional importance of all five will lead to regular consumption, better health, and a higher level of performance on the basketball court.

Nutrient-dense, real food promotes good health in ways that are known and unknown. One way is that nutrients act synergistically with other nutrients to providea more powerful healthful punch. This is why it is better to consume nutrients in food more often than in pills, capsules, and powders.

The heart of the message of this series is: when you’re feeling your best, you’ll perform your best! In other words, if you only eat foods that meet your nutritional needs making sure that they do not cause you harm, you will look, feel, perform, and be at your best!

As stated in an earlier installment, this requires that you eliminate or greatly reduce processed food from your diet. Even though some foods (simple sugars such as, candy, sodas, bread, etc.) may offer you immediate energy, they can destroy your health, performance on the court,and overall sense of wellbeing.Let’s face it, YOUR BODY CRAVES TO HAVE ITS NUTRITIONAL NEEDS MET!

Additionally, when you eat “junk” food, there becomes less space for the good stuff. If you are a parent and your kid is eating added sugar they need to stop as soon as possible. For better or worse, the dietary habits, routines, and addictions that they are forming now can last a lifetime.

chicken foOrganic Chicken – These birds are fed only certified organic feed and are not given hormones, antibiotics, nonapproved synthetic chemicals, or GMOs. Sewage sludge as fertilizer is also prohibited in their living environment. Additionally, they are to have access to movement and exercise. On the flip side, organic chickens contain almost 40% more heart-healthy omega-3 fatty acids and is a great source of protein. In combination with other foods on this list, organic chickens will assist in the recovery process between practices and games. There is also a significantly smaller chance of contracting salmonella from an organic bird.

Basketball Foods BeetsOrganic Beets–This highly nutritious vegetable is loaded with antioxidants, B vitamins, potassium, sodium, iron, folate, magnesium, calcium, vitamin C, and has powerful anti-inflammatory properties. Because of its nutrient density, beets help boost immune function and reduce the risk of colds and flu from developing. The potassium in beets help promote bone health by reducing the amount of calcium lost during urination. This can be beneficial when dealing with bone-related basketball injuries. One of the benefits of basketball players eating beets is their ability to enhance tolerance to high-intensity exercise in humans.Beet juice is also known to have positive effects on endurance activity performance. Its high carbohydrate content helps provide the energy necessary for prolonged basketball activity.

Cheese for Basketball Nutrition SuccessFull-Fat, Organic Grass-Fed Milk–Raising healthy cows begins with an organic, grass-fed only approach. These cows graze in pastures throughout the year in lieu of eating a diet full of processed food for most of their lives. The organic, grass-fed production of milk ensures that no growth hormones or antibiotics are used in the process. As a result, antibiotic resistance and “superbugs” are non-existent. Organic, grass-fed milk also produces twice the amount of omega-3 fatty acids than its organic-only and conventional counterparts. This creates a greater anti-inflammatory effect leading to the prevention of several diseases.Conversely, conventionally produced milk contains about seventeen times the omega-6 fatty acid content that we need as humans. This, of course, is pro-inflammatory.

Yogurt for Basketball PlayersFull-Fat, Organic, Grass-Fed Yogurt– Cows raised in the same manner listed above provide healthier yogurt as well. The bacteria used to ferment the milk into yogurt from these cows has shown to convert some of its fatty acids into conjugated linoleic acid (CLA) which is associated with a decrease in several health problems such as high levels of inflammation, poor immune function, the loss of bone mass, blood sugar imbalances, etc. The diversity of bacteria in your gut created by the consumption of yogurt increases the bioavailability of calcium, iron, magnesium, and manganese.  Basketball infections, viruses, and disease are threats to wellness and yogurt can help boost defenses.  

If you struggle with the bland taste of full-fat, organic, grass-fed yogurt, try adding it to the PurePaleo Protein Powderlisted in part V of this series or add organic berries to help sweeten it up a bit.If you have an intolerance or allergy to dairy, try goat’s milk. Many people who have problems digesting cow’s dairy find goat dairy easier to digest. It’s a delicious alternative!

MCT OIL For Basketball PlayersMCT (Medium-chain Triglycerides) Oil– Lactic acid is a bi-product of intense exercise that causes muscles to fatigue. This will often negatively affect performance. Research indicates that consuming small amounts of MCT oil can help reduce lactic acid accumulation and improve performance. The same study also indicates that supplementing with MCT oil increases fat burning while reducing the use of carbohydrates for fuel. In other words, you begin to use fat as your primary fuel source and save carbohydrate burning for later in the game. Another benefit of MCT oil is it has been called “rocket fuel for your brain” because it fuels energy for your brain.

The 25 Best Foods for Basketball Players, Part V

With this final installment, you have now seen all twenty-five foods of “The 25 Best Foods for Basketball Players.” Intentionally left off of this list due to their unpopular taste reputations are nutrient-dense heavyweights such as sauerkraut, fish eggs, oysters, kefir (fermented milk) and grass-fed organ meats. These foods are some of the most nutritional foods on the planet and therefore, great additions to your diet.

No one food on this list, or any other list for that matter, is healthy enough to propel you to great health and performance. It takes consuming most of these foods, and other known healthy foods, regularly to be at your best. The synergistic effects of the nutrients in foods that interact with one another create health benefits that can not be duplicated when the nutrients are separated, i.e. isolated nutrients put in pill or powder form that claim to have extraordinary health and athletic performance benefits.

Always remember that food is fuel. A clean, healthy diet that matches the physical demands of playing basketball at your highest level will provide you with the needed calories and nutrients for optimal performance. Consuming high-quality carbohydrates helps prevent muscle fatigue, speeds recovery, and stabilizes glycogen (stored sugar) in your muscles. As stated earlier, the protein in your diet will help to repair and build new muscle tissue. Healthy fats will also contribute to your energy needs and sustainability.

Focusing on eating a variety of foods on this list(and other healthy foods) is your best plan of action. Having a friend, teammate, parent, or coach hold you accountable to your dietary goals and planning out your meals in advance are great ways to help you stick with your new eating routine until it becomes your new lifestyle.

An article from Harvard University – School of Public Health offers several benefits and strategies to meal planning that can ease the process with an already hectic schedule. Here are a few:

Benefits of Basketball Nutrition Meal Planning

  • Helps to reduce the stress of last-minute decisions about what to eat;
  • Acts as a time-saver when time is limited; and
  • More nutritious meals because more thought was put into it.
  • Strategies
  • Identify what you are going to eat in advance;
  • Choose a specific day(s) to hit the grocery store and prepare your meals in advance

Collect recipes that include this article’s list of foods and other healthy foods that you can use over time.

By clicking on the Harvard link above you can get a more comprehensive idea of what would work best for you as you begin planning your new diet. The following five foods/supplements conclude this list of the 25 Best Foods for Basketball Players.

Tuna for Basketball Players NutritionWild-Caught Tuna–Tuna is known to be loaded with omega-3 fatty acids, magnesium, potassium, vitamin A, iron, and vitamin B6 and B12 making it an important food not to ignore.These nutrients help boost the immune system, strengthen bones, provide energy, reduce inflammation, and aid in growth and development with its high protein content. It is also reported that wild-caught tuna helps reduce depression, lessen ADD and ADHD symptoms, treat asthma, promote sleep, and even relieve pain. Evidently, there is little that wild-caught tuna cannot do. You can purchase it at your local grocery store or online.

Protein Powder for Basketball PlayersProtein Powder (With Collagen)–Once you step outside of the real food category and look to supplement your diet, buyer beware! Many supplements on the market today are left unchecked and therefore, contain questionable, if not dangerous, ingredients. When shopping for a protein powder, make sure it is hormone-free, antibiotic-free, non-GMO, gluten-free and contains complete and collagen proteins. In general, plant proteins are less bioavailable than animal proteins. Therefore, look to purchase a protein powder with animal (complete) proteins. There may be others on the market, but one such protein powder is PurePaleo Protein Powder.

Supplement for Basketball Cod LiverCod Liver Oil (Supplement)–This big-time fish oil supplement comes in capsule and liquid form. One of its primary benefits is its ability to ease joint pain which is a bonus for athletes experiencing sore joints. Other benefits include lowering inflammation and improving eyesight, heart function, and glucose tolerance. Its high content of vitamin A and vitamin D helps provide healthy brain function and bones, respectively. Research has shown that high levels of vitamin A can be dangerous, but this threat is offset when balanced with vitamin D. Both vitamins also give a boost to the immune system. Cod liver oil is also rich in vitamin K2. This vitamin directs calcium to the bones and teeth, where it belongs, and away from the heart and arteries where it can potentially become a threat to your cardiovascular health.

Plaintain chips for basketball snackPlantain Chips/ Fresh Plantains–Plantains are a close relative to the banana and therefore, share much of the same nutritional qualities. One of the differences, however, is that plantains are starchier and contain less sugar. Similar to bananas, plantains are packed with potassium, magnesium, and antioxidants to protect against free radicals. Their ability to boost the immune system, improve brain function, lower inflammatory markers such as homocysteine levels, and “regulate” you with their fiber content is a strong testament to their healthfulness. Since fresh plantains are typically cooked before eating, frying them in coconut oil makes them a tasty treat.

healthy alternative to tortilla chipsSiete Almond Flour Tortillas/ Chips–Although not considered a nutritional powerhouse per se, these grain-free products are a healthy way to satisfy any tortilla or chip “craving” and make it easier to enjoy fajitas, nachos and other foods that may not be so healthy.Another great idea is to use them as wraps withham, turkey breast, chicken breast, or roast beef with grass-fed cheese and mayo. Their Paleo, non-GMO, gluten-free, dairy-free, soy-free, and vegan ingredients make it possible for almost everyone to enjoy.

 

This concludes the “The 25 Best Foods for Basketball Players.”It is important to note that you can’t out-train an unhealthy, pro-inflammatory, highly processed diet; basketball training and diet must work in tandem. The only sure way to become your best on the court is training hard, getting the rest your body needs, and eating right. The twenty-five foods on this list are a crucial part of that quest.

Note: The links throughout this article are to recommended products only and in some cases we are paid an affiliate commission at no extra cost to you or motivation for us to choose that product.  . Feel free to use whatever foods fit your situation best.

Disclaimer: The purpose of this articleis to assist basketball players in choosing foods that will help provide the energy, recovery, and muscle repair needed for optimal performance on the basketball court. It is not intended to prescribe a diet or treat a disease. Consult with your nutritionist, licensed physician or healthcare professional before beginning any diet program for his or her professional advice and your involvement in it.

Rusty Gregory - Austin Personal TrainerRusty Gregory, MS, CSCS is the coauthor of Living Wheat-Free for Dummies (Wiley Publishing). He received his B.S. (Commercial and Industrial Fitness, Minor in Health Education) in 1989 from Texas Tech University and his M.S. (Kinesiology) in 1991 from the University of Michigan. In 1991, he began his personal training business in Austin, Texas, and became a Certified Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association (NSCA). In 1995, he opened Forte Personal Fitness, a private personal fitness studio where he trains athletes from a multitude of sports and people of all ages, health backgrounds, and physical limitations.

Basketball Injuries: 12 Most Common and What to Ask Your Doctor

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Basketball Injuries And Questions To Ask Your DoctorBasketball injuries are something you have experienced if you have played basketball long enough. The contact nature and ballistic movements of the game lend themselves to an array of potential setbacks. Proper rest, a healthy diet, efficient pre-practice and pre-game warm-up, and strength training, stretching and prehab exercises will go a long way in helping you stay on the court and out of the doctor’s office and trainer’s room.

Unfortunately, injuries may occur no matter what precautions you take to prevent them. Colliding with another player, landing on another players foot as you return to the floor from a jump, and striking the floor awkwardly while diving for a loose ball are just a few ways that can lead to time in the doctor’s office. This can be extremely frustrating when you have taken all other action necessary to prevent injuries from occurring in the first place.

Being proactive with the knowledge of your injury, treatment protocol, and recovery process will equip you with the tools necessary to limit the amount of time you are sidelined. Consider some of the following statistics found in a study by the National Athletic Trainers’ Association on high school basketball players and their prevalence:

The most common type of injuries were sprains at 43% of all injuries

General trauma checked-in as the second most common type of injury sustained at 22% of all injuries

9% of the injuries were of the knee

Ankle and foot injuries made up 42% of all injuries

59% of injuries that occurred in-game, happened in the 2nd half when players were tired

Practice produced 60% of the injuries where players probably were not properly warmed-up

A basic understanding of the injuries that most commonly affect basketball players can help you avoid them altogether and provide you with a “second opinion” of treatment modalities. It is never prudent to self-assess or limit your learning to only one source. Always schedule an appointment with your physician to receive an accurate diagnosis and treatment plan. Most non-surgical treatment plans will include applying the RICE method and taking non-steroidal anti-inflammatory drugs (NSAIDS). So, if you have sustained an injury on the court, there is a good chance it is one of the following most common basketball-related injuries:

Torn ACL

– The anterior cruciate ligament (ACL) in your knee is responsible for limiting joint mobility. A tear in this ligament can be quite debilitating and can cost you the remainder of your season (up to nine months recovery time). Surgery and an intensive post-op rehab program will be required in order for you to return to your previous level of competition. It was once believed that ACL tears typically occurred during a maximum load. Recent research however, suggests that the ACL is gradually weakened by micro-trauma created during sub-maximal loading. Over time, this accumulation of damage may result in an ACL tear from a sub-maximal load.

Sprained/Torn MCL

– The medial collateral ligament helps stabilize the knee. An injury to the MCL occurs when valgus force (knees angled inward) is too great. Depending upon the severity of the injury, most MCL injuries with a rehab program – consisting of reducing inflammation, strengthening, range of motion, and balance exercises – have a healing time of 6 weeks to 4 months. Only the most severe MCL injuries will require surgery.

Concussions

– A concussion is an injury to the brain. This occurs when the brain is shaken inside of the skull due to a forceful blow to the head area. In basketball, a concussion can occur when your head collides with another player or by hitting the floor. Medical personnel should be notified immediately if a concussion is suspected.

Symptoms include headaches, confusion, dizziness, nausea, sensitivity to light, and difficulty concentrating. Headaches can also be exacerbated when concentrating. Treatment usually involves resting both your body and brain. Return to action is on an individual basis and should begin slowly and with a physician’s approval.

Broken Nose

– Fractures of the nose are the most commonly injured area of the face. They can occur by colliding with another player, an elbow to the face, or a basketball that hits you square in the face. Without proper care, a nose fracture can lead to permanent disfigurement of the nose and possible breathing problems.

Depending upon the severity of the blow to the head, make sure that no other injury to the head region has occurred, such as a concussion or neck injury. If it is clear that your nose is broken, go to an emergency room to be evaluated. A specialist may be necessary to reset the nose so that the bones don’t set permanently in a “broken” position. Usually, this needs to be done in a few days to a week and a half so that you do not risk any permanent defects.

Facial Cuts

– Facial wounds will most likely cause you to leave a practice or game to seek treatment. The severity of the injury will dictate whether or not you need to seek professional treatment. If the facial cut is deep, more than likely you will need medicaltreatment. Also, if the cut is so wide that the edges cannot be squeezed together, stitches will be needed in order for it to heal properly.

Keeping the wound clean throughout the healing process will reduce the chance of infection. If your wound does not require stitches, apply basic wound care as your treatment. Although your attention may be placed on your bleeding facial injury, do not sleep on a potential head (concussion) and/or neck injury as well. The following types of injuries to your face are the most common:

A bloody nose

– Similar to a broken nose but not as severe. A collision with another player, a basketball hitting you square in the face, or a flailing elbow by another player are common causes of a bloody nose.

A cut to the eye area

– An injury to the eye area is usually caused by a collision with another player or elbow to the face.

A bloody lip

– An injury to the lip area can be pretty messy if teeth and/or braces are involved. Tissue damage can become extensive if both inside and outside of the mouth are damaged.

An abrasion to the face

– Sliding across the floor on your face can remove a layer or two of skin, but seldom requires medical attention.

Jammed Fingers

– Fingers get jammed when ligaments in the joints of your fingers are strained or stretch too far. This can occur when a finger absorbs excessive force from an incoming basketball or accidentally “hitting” another player.

Because a jammed finger is not broken, the injury is seldom serious. Taping your finger to a non-affected neighbor finger or wearing a splint on your injured finger will help stabilize and immobilize it until the ligaments heal. A cloth-covered bag of ice may be used to help reduce swelling and inflammation. Ice you finger for 15 minutes at a time.

Knee Sprain

– A knee sprain occurs when there is an injury to one of the four ligaments of the knee. A knee sprain can lead to knee instability. Depending upon the severity of the injury, recovery time can be a couple of weeks to a full year. Symptoms of a knee sprain may include swelling, pain/ache, instability, stiffness, reduction of range of motion, and inflammation (knee warmth).

Like most injuries that do not require surgery, treatments such as rest, ice, elevation, and physical therapy. A visit to the doctor’s office is recommended to make sure you are properly treating your injury. If the injury is severe enough, surgery may be recommended especially if physical therapy doesn’t work. If surgery is not recommended by your physician, you may be prescribed an anti-inflammatory medication. Plan on a couple of weeks to several months for recovery time.

Strained Leg Muscles (Groin, Hamstring, Calf)

– A strained muscle in the leg is a result of a tear or stretch in muscle fibers. This typically occurs when a muscle is overstretched. Muscle soreness, swelling, weakness, discoloration, painful walking, and visibly changed muscle shape are all symptoms of a strained leg muscle.

The degree of injury to the muscle fibers determines the severity of the situation. A Grade of I, II, and III are used to differentiate the extent of fiber damage, with a grade of I the least severe and III being the most. Your physician will assess the level of severity and put you on a treatment protocol.

The recovery of Grade I and Grade II injuries typically lasts a couple of months and a Grade III requires surgery and post-op rehab. Applying the RICE method to a Grade I or II injury is typically prescribed: Rest, Ice, Compress, and Elevate.

Ankle Strain/Sprain

– Strains are injuries to muscles or tendons and sprains are injuries to ligaments. These injuries are a result of an overstretching or tearing of the tissue. Stopping and starting, lateral movements, and jumping make ankle strains and sprains quite common in the game of basketball.

The severity of your injury will dictate the mode of treatment. Using the RICE method for the first 48 hours will help alleviate some of your symptoms especially for mild strains and sprains. Surgery may be required if any of your tendons or ligaments are torn. Mild to moderate injuries will take a couple of days to a couple of weeks to heal. You may want to have your doctor evaluate your injury if your symptoms persist for longer than a couple of weeks. To help prevent ankle injuries, make sure you warm-up and stretch prior to every practice and game.

Patellar Tendonitis (Acute) or Patellar Tendinosis (Chronic)

– The patella tendon helps hold the kneecap in place. An overuse injury to this tendon (above and below the tendon) is so common to basketball players that it is also known as jumper’s knee. Pain occurs below the knee and can last several months to a year.

Patellar tendonitis and tendinosis is best treated with the RICE method and physical therapy. Light stretching and eccentric quadricep contractions may also be recommended by your doctor and/or physical therapist. Rest is the most important form of treatment but also the most unpopular due to most people’s desire to get back on the court. To fully recover it may take several months of treatment and rest.

Achilles Tendonitis, Tendinosis, or Rupture

– The Achilles tendon attaches your calf muscles to your heel bones. An injury to this tendon is common, especially when playing basketball. They often occur when exploding off the floor to sprint down the court, jumping for a rebound, or moving laterally when playing defense.

The three types of injury to a tendon are:

Tendonitis

– An inflammation of the tendon; usually caused by repetitive motion.

Tendinosis

– A chronic tendonitis condition characterized by small tears in the tendon.

Rupture

– A complete or partial separation of the tendon from the heel bone or that same degree of separation somewhere in the middle of the tendon.

Pain is an obvious symptom that can range from mild to severe based on the degree of damage. When a tear of the tendon occurs, you may hear a pop followed by bruising, swelling, and stiffness.

Surgery, followed by physical therapy, will be necessary in order to return to your previous level of basketball activity. Minor injuries may take several weeks to months to heal based on their severity. In addition to applying the RICE method and taking an anti-inflammatory medication (if recommended by your doctor), light stretching and strengthening exercises can be of some benefit to getting you back on the court sooner rather than later.

Osgood-Schlatter Disease

– Osgood-Schlatter disease is inflammation right below the kneecap on the patellar ligament. It typically effects boys and girls during puberty ages 10 to 15 while bones are still growing. Running and jumping activities pose the greatest risk to developing Osgood-Schlatter disease because of the forceful contractions placed on the quadriceps (front of the upper thigh).

Resting, icing, and stretching the quadricep muscles until the ligament is no longer inflamed is the prescribed treatment. Anti-inflammatory medications may be necessary if the previous treatments listed above are ineffective. Osgood-Schlatter disease will typically continue until your bones finish growing – this could last months to years.

Most basketball-related injuries are unavoidable. However, by taking preventable measures – strength training program, prehab, balance and agility exercises, anti-inflammatory diet, etc. – you can reduce the severity and time spent recovering from them.  Start today by building a balanced muscular body with our Basketball Strength Training Program: 

Basketball Bodyweight Strength Training Program

Questions To Ask Your Doctor After Basketball Injuries

Most people do not ask enough “right” questions when they meet with their doctor. Inevitably, you will find yourself not knowing what to do when certain situations with your injury arise. Knowing what questions to ask your doctor is essential to handling your treatment effectively. It also puts you and your doctor on the same page and demonstrates that you will be diligent and compliant with your prescribed treatment. Make sure you ask the following questions.

What is my injury?

What are my different treatment options?

What outcome should I expect?

When will I be able to play basketball at 100% again?

How long can I expect the pain and/or swelling to persist?

Ice or heat? How long for each?

Is there anything I can do on my own to improve my condition?

Do I need an MRI? X-Ray?

How soon will I get the results of the MRI?

Will someone call me with the results or do I need to call your office?

What is my treatment plan? Surgery? Physical Therapy?

If I am prescribed physical therapy, what level of pain should I allow myself to experience when performing the physical therapy exercises?

Will I be taking any medications?

If prescribed medication(s), are there any foods or other medications I shouldn’t take while taking this new medication?

Can I drive a car while on this medication?

What are the side-effects of my prescribed treatment (medications, physical therapy, etc.)?

If my injury does not require surgery, how long will it take to heal?

Will my injury continue to give me problems or will it totally heal?

What are the possible setbacks?

What questions have I not asked you (doctor) that I should have?

Learning about your basketall injury is not limited to these questions. Knowledge is power so, the more information you have, the better off you will be. Follow instructions, be compliant, and gather as much information as possible for a fast and effective recovery.

Disclaimer: The purpose of this article is to assist basketball players in asking their doctors the correct questions regarding their injuries so that they can return to action as safely and soon as possible. It is not intended to diagnose, prescribe, or treat an injury. Consult with your licensed physician or healthcare professional for his or her professional advice before beginning any treatment protocol.

Rusty Gregory - Austin Personal TrainerRusty Gregory, MS, CSCS is the coauthor of Living Wheat-Free for Dummies (Wiley Publishing). He received his B.S. (Commercial and Industrial Fitness, Minor in Health Education) in 1989 from Texas Tech University and his M.S. (Kinesiology) in 1991 from the University of Michigan. In 1991, he began his personal training business in Austin, Texas, and became a Certified Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association (NSCA). In 1995, he opened Forte Personal Fitness, a private personal fitness studio where he trains athletes from a multitude of sports and people of all ages, health backgrounds, and physical limitations.

Basketball Strength with Bodyweight Exercises for Middle Schoolers and Novices

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Are you a one sport middle schooler, basketball? If so, you are at a higher risk of injury due to physiological disparities created by playing basketball and/or burnout. A resistance training program will help counter muscular imbalances created by playing only one sport, break up the monotony of playing basketball “all of the time,” and develop a broader range of skills than those aided by basketball. As a middle schooler, you are at a physically developmental stage where playing only one sport can be detrimental to your skill development. The good news is that you don’t have to play multiple sports to get the needed skill development, prevent injury or prevent burnout.

It has been documented through research that middle school aged children can benefit in many ways from a safe, well-designed resistance training program. In fact, the American Academy of Pediatrics, the American College of Sports Medicine (ACSM) and the National Strength and Conditioning Association (NSCA) all support strength training for kids (as early as 6-years-old) if proper exercise technique, safety, and constant supervision are employed at all times.

Benefits of Resistance Training for Basketball Players

From general fitness to enhancing skill development to improving one’s play on the basketball court, much can be accomplished when things are done correctly in the weight room. The following list includes some of the benefits of resistance training that can be realized by middle school basketball players.

  1. Injury prevention – A stronger more flexible muscle or joint is more difficult to injure than a weaker one.
  2. Rehab – An increase in strength, range of motion, and blood flow are key elements in rehabilitating an injury.
  3. Prepares you for the season-long grind – A strong well-conditioned body is better suited for the physical challenges that accompany a basketball season.
  4. Produces power needed to explode off the floor – The ability to move forward, backward and laterally and to jump is enhanced by an explosive strength that can be developed in the weight room.
  5. Generates a functional strength needed to execute certain basketball and childhood development skills/moves – Any time strength is applied to a certain movement (functionally), the movement becomes more effective.
  6. Prevents burnout – A resistance training program acts as a supplemental and alternative workout program to basketball training. This provides a “diversion” from the occasional tediousness that can occur with playing basketball every day.
  7. Improved self-esteem, confidence, and self-image – Nothing strengthens self-worth and confidence more than an increase in strength, fitness, and an improvement in self-image that occurs from a resistance training program.
  8. Improves body composition – The muscle mass generated by a resistance training program is calorically more expensive than body fat which requires very few calories for its maintenance.
  9. You feel better – An increase in energy and well-being are common benefits to having spent quality time in the weight room.
  10. Improves flexibility – Training a muscle throughout its full range of motion will increase the range of motion of the joint(s) that that muscle affects.
  11. Enhances overall athleticism – Any time you can run faster, jump higher, or move quicker on the court, an improvement in athleticism has occurred. So much of this begins with a resistance training program in the weight room.
  12. Keeps morale high – Watching your game improve because of time spent in the weight room can add to your confidence and have you pushing for more out of your workouts.

Dangers of School Weight Room Training In Middle and High School

Unfortunately, throughout American middle school weight training rooms, boys and girls are performing resistance training programs that are directed by well-intended middle school coaches with the hope of elevating their player’s game to a higher level. Most coaches have been educated in a particular academic discipline such as history, math, or science. They have also had college course-work in coaching a variety of sports at the middle school level, but very few college education/teaching degrees provide the future coach with the resistance training education and experience needed to provide a safe and effective program, especially right out of school. As a result, these weight rooms have become a very dangerous place and often non-productive for young, underdeveloped, adolescent bodies.

The middle school years should be a time when students can develop a sound strength foundation for future resistance training programs and not feel intimidated once they reach the high school weight room. It is also a time to develop a working knowledge of how his/her body functions while performing resistance training exercises. It is not a time to get hurt or discouraged because of a poorly run program. Few, if any, middle school weight rooms employ “strength” coaches that meet the qualifications needed to demonstrate a working knowledge of resistance training’s effects on adolescent physiology. Every weight training room should have a professionally certified strength coach (i.e. Certified Strength and Conditioning Specialist – CSCS) with several years of experience employed to train each basketball player to his or her specific needs with an individualized program, and to provide supervision, correct exercise technique, and sufficient rest and recovery periods to optimize the training experience. An undergraduate or graduate degree in the field of exercise science, kinesiology, or the like, would also be helpful. This may be a problem, however, with school district budgets, but in the long run it would be much less expensive than a lawsuit.

Specific Movements To Avoid

Here are a few exercises that your middle school resistance training program may be utilizing that you would best be wary of:

  1. Front/Back Barbell Squats – The compressive forces placed on the lower back of a novice adolescent lifter can lead to serious injuries. Also, barbell squats can lead to other injuries if the individual performing them has a longer or shorter torso length in relationship to his/her femur (upper leg) bones. Inefficient torso to femur ratios can places various forces on the knee and back due to excessive hip flexion (bending over too much at the waist with very little bend at the knee).
  2. Olympic Lifts (Snatch, Clean and Jerk, or any version of these lifts) – These lifts are sports, not exercises. These lifts have over thirty coaching points each and are extremely advanced movements; not just something a coach demonstrates once or twice, and the athlete emulates it. My takeaway from attending a USA Weightlifting Club Coach 1 certification program is that each lift requires a significant amount of time and training to master proper technique for maximal performance. For example, the Chinese government travels the country in search of the next great Olympic lifters at the age of 9-years of age. This is identified by bodily lever lengths that are optimal for lifting, i.e. short arms and legs which provide for a greater amount of mechanical advantage, muscle biopsies, blood tests, etc. Once identified, they are taken to one of the country’s training facilities where the kids train for 10 years on technique alone with nothing more than a broomstick.
  3. Plyometric Exercises without a Prerequisite Strength Training Program
  4. Medicine Ball Chest Pass – This is a fantastic basketball exercise in that it is explosive and focus’ on acceleration, not deceleration. Without a certain amount of strength developed prior to performing this exercise, injury is likely to occur.
  5. Broad Jumps – Another great exercise if quadricep strength and knee stability are sufficient to handle the stress of landing with repeated jumps necessary to form a set.  Build the quad and knee strength first and then green light the broad jump.
  6. Barbell Squat Jumps – NEVER, EVER do these! These are a sure way to ruin your back for years to come, regardless of how long you have been training.

Functional Strength for Basketball

We all know that performing resistance training exercises will improve the strength needed to become a better basketball player. The question is, “Are you able to transfer that ‘weight room’ strength to a more functional form of movement on the basketball court?” The functionality and specificity of body-weight exercises help act as a segue to bridge that gap. This is done by increasing your strength and flexibility throughout the full range of motion that is created by the exercise.

Body-weight exercises were what was around long before gyms, weight machines, and dumbbells. These types of workouts help set a foundation for future resistance training programs by initiating neuromuscular activation and adaptation and a metabolic response necessary for sufficient resistance training affect. This is brought about by utilizing low-intensity, modifiable, compound body movements, i.e. bodyweight exercises. (Intensity is defined by the amount of resistance applied to an exercise). These exercises are more functional than resistance training machines and, therefore, more applicable to your basketball game. I have created the 30-Day Workout Challenge (bodyweight exercises for middle schoolers) to help “prime the pump” for my program, Middle School Basketball Training Program (10-12-month resistance training program for middle schoolers). Both programs provide a safe and effective strength building program for the middle schooler and will prepare you for future resistance training programs that you will encounter during your basketball playing days.

Although the 30-Day Workout Challenge adequately serves as a pre-requisite to a weight room resistance training program and plyometric exercises/program, it can also be used throughout your training “life” by changing your routine up so that your program doesn’t grow stale. Because a bodyweight program is capable of generating tremendous results that can be translated on to the basketball court, it is perfectly fine as a stand-alone program as well. Bodyweight workouts provide a “pre-entry” to the weight room, when a team resistance training program will be used, by helping set a foundation of strength and fitness prior to a potentially more intense weight room experience. Exercises that utilize only your bodyweight are safer, can be basketball-specific (depending on the exercise), convenient and easy to modify, do not necessitate a spotter, work the entire body, can be performed almost anywhere and at any time, require less information to get started, and are free. They can also be much less intimidating than a full-on resistance training program when you are just starting out. There are a multitude of jumping exercises from which to choose and bodyweight movements that actively engage the core that make this type of equipment-free training great for your basketball game.

Although the following exercises do NOT comprise a complete workout, each one of them should be included in all basketball related workout programs. Make sure that sufficient leg strength is present to handle the repeated stresses for all of the following jumping exercises. So, without further ado, here are my

Top 10 Bodyweight Exercises For Basketball Players:

  1. 1-Leg Deadlift – This lower back, glute, and hamstring exercise is terrific for developing strength, balance, and stabilization.
  2. Plank Up-Downs – A close relative to the push-up, plank up-downs help develop core and triceps strength.
  3. Bear Crawls – A great full-body exercise that engages multiple muscle groups at once.
  4. Broad Jumps – A basketball-specific exercise that can help increase the explosive power needed to “get off the floor.”
  5. 1-Leg Hops – Builds unilateral leg strength and stability that assists in improving balance leaping off one leg.
  6. Straight Leg Calf Jumps – Strengthens ankle and lower leg strength needed to help prevent ankle injuries and assists in increasing your vertical jump.
  7. Leg Sequence (bodyweight squats, jump squats, alternating lunges, jump lunges) – An excellent group of exercises that trains explosive effort when fatigued; a common occurrence in the game of basketball.
  8. Burpee with Vertical Jump – A fantastic full-body exercise that requires a maximal effort vertical jump.
  9. Jump Squats – One of the most basketball-specific exercises known to man.
  10. Push-ups – The gold standard for basketball training in that it strengthens the core and the entire upper body.

Ready to get to work?  Check out our program now and get the results you want and deserve in as little as 30 days.

Basketball Bodyweight Strength Training Program

 

Disclaimer: The purpose of this article is to assist male and female youth basketball players in enhancing his or her strength, balance, stability, and power for the game of basketball. With any physical training program injury is a risk. It is imperative that the information within this article be adhered to as stated for maximum results and a reduction in that risk of injury. Consult with your licensed physician or healthcare provider before beginning any training program for his or her professional advice regarding your program of choice and your involvement in it. Train smart and hard and most of all, HAVE FUN!

 

Rusty Gregory - Austin Personal TrainerRusty Gregory, MS, CSCS is the coauthor of Living Wheat-Free for Dummies (Wiley Publishing). He received his B.S. (Commercial and Industrial Fitness) in 1989 from Texas Tech University and his M.S. (Kinesiology) in 1991 from the University of Michigan. In 1991, he began his personal training business in Austin, Texas, and became a Certified Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association (NSCA). In 1995, he opened Forte Personal Fitness, a private personal fitness studio where he trains athletes from a multitude of sports and people of all ages, health backgrounds, and physical limitations.

Basketball Vertical Training for Youth

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Have you ever dreamed of increasing your vertical jump but didn’t know where to start? Like the rest of your game, carefully executing a well-designed jumping program will help you reach your potential and improve your game. Players like LeBron James, Michael Jordan, and Zhaire Smith have a tremendous innate ability, but their attention to detail in the area of jump training further adds to their success on the court.

 

Why Everyone’s Fascinated with Vertical Jump Training

For those who refuse to vertical jump train, good luck! A good to great vertical jump improves your ability to finish at the rim, contest shots on defense, rebound, and oh yeah, throw it down when you play for your local high school; all very important and exciting to the game of basketball. Developing your “vertical” will help off-set other areas of your game that need work. Once you improve your weak areas, your game will elevate to another level. Without the ability to get off the floor, you better be very skilled in every facet of the game in order to make up for it. Hopefully, your skill will override your inability to jump and you will be able to have some success. Obviously, this is not the preferred route. For the purpose of this article, jump training will be used synonymously with plyometric training.

By nature, jumping is a plyometric activity; meaning, your muscles are placed in a stretched position then immediately contract. Imagine lowering your body to go up for a rebound. Once you reach the lowest point of your decent, you pause momentarily, then immediately explode into your vertical jump. The level of explosion that occurs will depend largely upon the attention you have placed on training.

Your ability to jump, good, bad, or otherwise, is a function of your strength, speed of movement, and your body weight. This is power related to your body weight. Power = Work/Time. If you improve your leg, hip, and core strength, the speed in which you perform the jump, and your weight decreases or stays the same, your vertical jump will increase. The faster, quicker, and stronger you are, the more effective you will be in any physical endeavor. As you know, this is especially true in basketball.

 

Basketball and Plyometrics – History and Basics

Plyometric training, jump training as it was called at the time, dates back to the 1920s. It began gaining significant recognition with Olympic track and field athletes from eastern countries when they demonstrated success in the 1960s with their training methods. It wasn’t until 1975 that track and field coach, Fred Wilt, coined the term plyometrics to define this form of training. This became more mainstream over the following decades leading up to today where it is expected that athletes employ such a program. Almost all sports benefit from plyometric training, especially basketball.

 

Common Questions for Basketball Jump Training

When looking for a vertical jump program that is best suited for you, it’s important to stick to the basics. There is no need to get fancy and elaborate with a particular program or with high-dollar equipment. At the end of the day, the fundamental element in training is system overload. Does the workout program you will be utilizing properly overload the muscles, energy systems / intensities to meet your training goals AND is the program safe? It is not uncommon to encounter questions and challenges along the way in your training. Here are a few with a brief answer that follows:

  1. Should I have a strength base in order to start a plyometric training program? Plyometric training is ballistic in nature and can stress the body to the point of injury if proper precautions aren’t taken. Therefore, the primary benefit to having a strength training base prior to plyometric training is that the stronger you are, the less likely you are to be injured. However, if you have been playing the game of basketball for any period of time, I am sure you have realized that basketball is a “plyometric” sport. It requires constant running, changing of direction, jumping, etc. A jump training program will augment your jumping ability and a strength training program will serve as an enhancement to your jumping ability, strengthen your skill to finish at the rim with contact, box-out, win possessions with 50/50 loose balls, improve confidence which leads to a much more aggressive, faster style of play, and help prevent injuries from occurring. In other words, strength training and jump training play off of each other and the key here is to do both!

 

  1. What do I do if I don’t have access to a gym to train in? Although it’s nice to have access to a weight room or fitness facility for the use of its equipment or a basketball goal to target touching the net, backboard, or rim, they are not a necessity. A great jump training program (INSERT LINK) requires little to no equipment and can often times be performed at home.

 

  1. How do I measure my improvement? Feel free to use a Vertec or Probotics Just Jump System if you have access to either one, but if you don’t, try the following. If done correctly, it can be just as accurate.
  2. Stand sideways next to a wall.
  3. Reach as high as you can with your arm closest to the wall while standing flat-footed.
  4. Have a friend place a marking on the wall with a pencil or piece of tape to determine the highest point where your finger tips reach.
  5. Then, perform a standing vertical jump with your friend marking the highest point on the wall that you touch with the same method that you used to mark your reach on the wall.
  6. Repeat several times and select the highest jump you perform.
  7. Measure the difference between your standing reach and your jump reach to determine your vertical jump height.

 

  1. How often should I jump train? This all depends on how often you are playing basketball and what you do during the off-season. Are you playing year-round basketball on a school and select team, or do you take time off during the off-season? Do you play other sports during basketball’s off-season? Today’s approach to year-round basketball / other sports renders it very difficult to participate in a plyometric training program and still get the rest and recovery you need to see improvements and not be injured. If you engage in a true off-season and are not playing any organized sports, jump training should be performed 2-3 times a week with at least 48-hours of recovery time between workouts. Plyometric workouts can be more intensive than playing basketball, so it is imperative that you get the recovery time that your body needs. Also, make sure that your program is progressive in resistance and / or volume (sets and repetitions).

 

  1. Should I train with Olympic lifts and what are the risks? The very nature of an Olympic lift is to create explosive power that can be useful for enhancing your basketball game, however, with that comes an injury risk that should not be taken lightly. More often than not, these lifts are treated as exercises not like the sports that they are. Both the Snatch and the Clean and Jerk have over 30 coaching points, more than the quarterback position in football. Progression exercises of these lifts can be performed ONLY if proper technique is used and qualified personnel (USA Weightlifting Advanced Sport Performance Coach) is available to assist and instruct you; Clean Pulls, Push Press, and Plyometrics (example of plyometric exercises only).

 

  1. How do I know what jump exercises are best for me to perform? Specificity, specificity, specificity! Your body adapts to the type of training in which you engage. A training program that includes jumps (off two legs, one leg, etc.) and muscle strengthening exercises that train similar movement patterns and energy systems (strength and power, not endurance) is your friend and should be utilized frequently.

 

Benefits of Basketball Jump Training Other than the Dunk

Nothing can change the momentum of a game or excite a crowd like a thundering dunk. It has become such a measurement of athleticism that many think that their rite of passage occurs with their first dunk. The thought that at some point you could be providing this exciting game-changing event is great motivation to train specifically for that time. However, once you realize that jump training can benefit other areas of your game, it becomes more than just a dunk, it can transform you as a player. The following are additional benefits to improving your vertical jump through plyometric training. Imagine:

  1. that you improved the quickness of your first step to the point you were beating defenders off the dribble routinely;
  2. that you were better at second chance rebounds because you were jumping higher and quicker;
  3. that your defensive quickness improved such that your coach had you defend your opposition’s best player;
  4. that your change of direction become so quick that you regularly beat your opponent to the point of attach; and
  5. that your new found general explosiveness were to breed a confidence and an aggressive mindset such that it had a profound impact on your game.

 

Goal Setting: A Recipe for Success in Basketball 

Setting S.M.A.R.T. goals is essential for success. It stands for Specific, Measurable, Action-based, Realistic, and Timely. Goals that do not measure-up to this standard and are set without an accountability buddy or group often fall apart and go unrealized long before goals would otherwise be reached. Almost always, this leads to loss of motivation to train and virtually no improvement at all. Living Wheat-Free for Dummies (Ch. 5, pp. 70-74) can help you with setting S.M.A.R.T. goals.

Setting S.M.A.R.T. goals for increasing your vertical jump is no different and can be just as effective as setting S.M.A.R.T. goals for weight loss, earning an “A” in math class, or implementing stress management practices into your life to alleviate stress. It is a matter of staying committed to the process. Keep in mind that with individual differences such as a different amount of fast twitch muscle fibers, recovery times from workouts, body weight, training experience, etc., different results will be realized. Therefore, be wary of any claims on products that “guarantee” results. There are just too many variables to substantiate a “guaranteed” claim.

 

Vertical Jump Improvements in Basketball: Factors Affecting Performance

As a middle or high schooler, there are three different areas that will affect your jumping ability and how it progresses over time. First, there is a natural improvement as you age and physically mature. This development may account for several inches (3”-5”) in progress even without training. During this time, you will become stronger and more powerful. This can be attributed to the hormone explosion during the phase of life we call puberty. I have a client who stopped lifting for nine months due to an injury and when he returned to the gym he was 10% stronger in several of his lifts for having done nothing. But keep in mind, your opponent is developing just like you and this will not be enough to “put you in the lead.”

Second, the saying, “practice makes perfect,” is only in your best interest if you are practicing perfect form. Otherwise, whatever you practice becomes better, even if your form is terrible. So, similarly to your basketball shooting form, learning to swing a golf club or baseball bat, perfecting your vertical jump technique over time with good quality repetitions will lead to improvement. It some estimations, this technique upgrade can lead to an additional 2”-5” on your vertical jump.

Third, as mentioned earlier, strength and power complete the vertical jump maximum improvement formula. Once this is added to the hormonal explosion during puberty and technique perfection, serious improvement will be realized. Imagine you start off with a 20” vertical jump and gain 4” in each area; a 32” vertical, or 60% improvement. By anyone’s definition, that’s impressive!

Jump training, like all other types of training, requires an all-in mentality. When you don’t come to your workouts with an intense desire to jump higher, chances are, you won’t. Here are three sticking points that can prevent you from reaching your vertical potential:

  1. Lack of Training Consistency – Performing your workouts when you can as to making it a priority will only get you discouraged because of your lack of improvement;
  2. Lack of Maximum Effort During Workouts – It is easy to “slack off” when fatigue sets in but pushing through during these times of your workouts will lead to the best results. No one ever increased their vertical jump by training with 50% effort; and
  3. Not Connecting Training to Your Game – Do you extend at your top height on every rebound, every block attempt, and every layup? Basketball itself provides for an excellent jump training workout, but it is not enough. Transferring your jump training to game-like situations is what it is all about.

 

Conclusion

Vertical jump training has inspired many to become the next great dunk champion. Although this has its appeal, there are many other areas of the game that stand to benefit from a great vertical jump. Understanding basic principles, setting S.M.A.R.T. goals, and having a program in place are essential elements in developing an explosive vertical jump that will improve your overall game. A commitment to excellence and maximal effort while training is required for optimizing training effect. So, train hard, have fun and watch your game elevate to a whole new level.

“People ask me if I could fly, I said, ‘yeah … for a little while.’” – Michael Jordan

 

 

Rusty Gregory, MS, CSCS is the coauthor of Living Wheat-Free for Dummies (Wiley Publishing). He received his B.S. (Commercial and Industrial Fitness) in 1989 from Texas Tech University and his M.S. (Kinesiology) in 1991 from the University of Michigan. In 1991, he began his personal training business in Austin, Texas, and became a Certified Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association (NSCA). In 1995, he opened Forte Personal Fitness, a private personal fitness studio where he trains athletes from a multitude of sports and people of all ages, health backgrounds, and physical limitations.

 

Disclaimer: The purpose of this article is to assist male and female youth basketball players in enhancing his or her jumping ability. With any physical training program injury is a risk. Consult with your licensed physician or healthcare provider before beginning a training program for his or her professional advice regarding the program in which you will be participating. Always be smart with your training, learn to jump higher, and most of all, HAVE FUN!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Basketball & Infectious Disease: 107 Ways To Build Immunity

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Build Immunity for Basketball

Much has been said, written, tweeted, and flashed across hundreds of millions of computer screens and television sets regarding the pandemic effect of the coronavirus over the last several weeks. However, not much has been said about leveraging our coronavirus fear to become more mindful regarding other diseases.

The obvious questions of contagiousness, mortality rate, and virus mutations tend to surface time and time again. With all of the anxiety, sickness, and even death that has resulted from its worldwide spread, the basketball community needs to heed the warning of staying healthy while on the court and in the gym.

The corona-virus represents an opportunity to learn more about the spread of viruses, bacteria, fungi, and parasites. For most of us, this wake-up call should serve as a strong reminder of the importance of great hygiene and the regular practice of healthy lifestyle behaviors. We can do just that by diligently exercising certain precautionary measures and strengthening the immune system. The best way to avoid a pathogen is to play great defense as it relates to your overall health.

“Social distancing” is the reduction or avoidance of contact with other people in order to keep transmission down. It has become the new norm in the corona-virus era in which we find ourselves. Some people are distancing themselves 3-4 feet from others whereas, greater than 6-feet may be a better option given most droplets from a sneeze or cough may travel up to six-feet from the infected. Although probably not necessary, this may not be a bad idea to practice during the height of the cold and seasonal flu season where you live.

Many “basketball-related” health conditions can be averted with proper self-care. The following practices will help you avoid the transmission of viruses (flu, cold), bacteria (staph infections – i.e. MRSA, strep), and fungi (athlete’s foot) that are common on basketball courts and in gyms and locker rooms. Basketball season also coincides with the seasonal flu, cold, and allergy seasons giving rise to all sorts of potential illnesses.

In order to be successful implementing the following ninety-six health practices, you must be intentional and mindful about how you live out your life. The corona-virus, for now, has created a new way of living out life day-to-day. So, step back, take a deep breath and begin practicing these recommendations. They will go a long way to making you healthy, feel great, and perform your best on the court.

How Can I Reduce Infections From Basketball & Off Court Activity? 

Take Basketball Hygiene Seriously

Basketball Infection and Doctors1. Go to the doctor immediately for diagnosis and treatment if you believe you have been infected!

2. Wash your hands, thoroughly and frequently! Sing Happy Birthday twice (45-seconds) for the duration of your washing. Make sure you wash the front and back of both hands and each finger and fingertip individually.

3. In addition to hand washing, use a hand sanitizer throughout the day whenever you cannot wash your hands! Note: Hand sanitizers will not kill all of the germs on your skin.

4. Get the flu shot!

5. Avoid direct contact with heavily used public items such as, doorknobs, toilet handles, pencils, pens, water fountains, other people’s cell phones, etc. Use a towel or paper towel to operate the device to prevent the potentially contaminated surface.

6.  Do not share water bottles with other players/people!

7.  Avoid cuts and scratches on your skin! If you get one, make sure you treat it with the proper ointment, bandaging, and stitching, if necessary. Cuts and scratches can lead to easy transmission of microorganisms.

8.  Avoid breathing on other players or gym-mates or allowing them to breathe on you while working out or on the court!

9.  If you’re feeling sick or that your body may be fighting off a pathogen, stay at home, don’t go to the gym!

10.  Do not touch your face! Playing basketball may create facial sweat, the occasional common itch, the removal of a mouthpiece, and other possible reasons to drive your hands to your face. Wear a mask if you have to in order to avoid touching your face!

11.  Do not shake anyone’s hand! An elbow bump, head nod, foot “shake,” or handshake mime with an explanation as to why you are not shaking hands will be understood.

12.  Stay hydrated! The amount you should be drinking depends on several factors: how much basketball you are playing and working out, the climate you live in (the higher the temperature and/or humidity, the more water you need), your age, gender, and body size.

 

Strengthen your immune system for basketball performance gains

Basketball Foot Care and Immunity Building 13. Keep your feet dry and clean! Your feet are constantly in contact with microorganisms that can lead to athlete’s foot. A weakened immune system (see below) increases your vulnerability to this type of infection. The fungus responsible for athlete’s foot thrives in warm, moist areas such as a sweaty sock inside of a basketball shoe. Air-out your feet as often as possible.

14.  Make sure that you are never barefoot in a locker room! Wear flip-flops or shower shoes because this is where the athlete’s foot fungus flourishes. The symptoms of athlete’s foot include a rash and itching, flaking skin. If an open sore results, additional infections may occur.

15.  Make sure your basketball shoes are dry when you put them on to play!

17.  Do not share towels or shoes with other players!

18.  Wear socks that wick sweat away from your skin!

19.  Note: Specifically, to avoid staph infections (MRSA), practice all of the steps for preventing athlete’s foot above. Additionally, insist that all the exercise equipment that you use for your weight room workouts is clean and avoid saunas or hot tubs if you have a cut or abrasion. Certain microbes love warm temperatures.

Treat Your Immune System with Tender Loving Care

Basketball Inflammation and Immunity20.  Inflammation occurs when your white blood cells kick into protection mode against infection from microorganisms, injuries, and toxins. It also triggers the immune system to heal and repair damaged tissue which is an essential part of the body’s immune response. Processed foods and added sugar cause inflammation so cleaning up your diet will help prevent chronic inflammation.  If you are ready to cut your addiction to inflammatory foods that hurt your basketball performance this course and challenge will help:

Kick The Sugar Habit Challenge For Basketball Players

21. Chronic Inflammation occurs when the natural inflammatory process fails to turn off when it should. This prolonged “on” mode of the immune system can begin damaging cells, tissues, and even organs. Some diseases associated with chronic inflammation are cancer, heart disease, obesity, type 2 diabetes, and neurodegenerative diseases – Alzheimer’s disease. Sources known for reducing chronic inflammation include omega-3 fatty acids (fish oil), curcumin, and alpha lipoic acid.

22.  The human microbiome is a complex system of the gastrointestinal tract that consists of 10+ trillion bacteria and the genes encoded therein. Within each person are good and bad bacteria. When an imbalance (dysbiosis) of these bacteria occurs, diseases such as, type 2 diabetes, irritable bowel syndrome, and inflammatory bowel disease results. The microbiome and the immune system strongly influence one another and often dictate the direction of your health. As your microbiome goes, so goes your health.

23.  The immune system is a giant network of cells, tissues, and proteins that work together to fight off attacks by viruses, bacteria, parasites, and other foreign intruders. When the immune system is working properly, it approaches one of these invaders and produces an immune response to fight the attacker. Strong immune function is your best defense against a foreign invader, or pathogen this side of the above recommendations.

Avoid These Losing Behaviors

24.  Chronic stress – Acute stress is considered a normal part of life and can be healthy at times, i.e. meet a deadline at work, escape a life-threatening situation, etc. Stress suppresses white blood cell functioning which is an integral part of the immune system. When stress becomes a chronic, low-grade condition, inflammation begins and sets the table for chronic health conditions such as, asthma, obesity, type 2 diabetes, heart disease, cancer, and more.  If you wish to dial in more on this challenge we recommend this course to reduce stress for basketball coaches and players too. 

Stress Reduction Course for Basketball Coaches and Players

 

Vaping And Basketball Immunity25. Smoking  or VAPING– Smoking weakens the immune system and therefore, increases the risk of respiratory infections. Many of the chemicals in cigarettes damage the immune system of smokers leading to an increased risk of the flu and pneumonia. Smoking also leads to chronic obstructive pulmonary disease (COPD) which is a severe form of lung inflammation. Some research has actually found that smoking activates the immune system causing it to attack lung tissue leading to other diseases comparable to COPD.  Keep in mind… this includes marijuana!  

26. Insufficient Basketball Court Time or Irregular Exercise – Frequent moderate-to-vigorous exercise boosts the immune system. However, too much exercise will actually reduce immune function by increasing inflammation and oxidative stress making you more susceptible to illness. Epidemiologic studies repeatedly indicate that regular exercise decreases inflammatory markers and mortality and incidence rates for the flu and pneumonia. Also, habitual exercise is associated with a lowered inflammatory response to bacteria, longer white blood cell telemeter lengths, and increased T-cell proliferative capacity indicating a boost in immune function.  Consider working on strengthening your basketball muscles with body-weight strength building if you cannot get to the gym or courts.  

Basketball Bodyweight Strength Training Program

 

27.  Poor Diet – A diet high in processed and fast foods, sugar, industrial seed oils, and grains weaken the immune system by creating gut disruption, inflammation, and dysbiosis in the microbiome. This diet is better known as the Standard American Diet (SAD). Its impact on the immune system can be devastating and may lead to challenging diseases.

28.  Sugar.  Given sugar’s addictive traits, regular dietary practices are very difficult to change. Consuming the SAD may lead to chronic inflammation, joint aches and pains, low energy, intestinal permeability, and autoimmune disease in a relatively short period of time. The long term consequences are obesity, type 2 diabetes, and cancer. If that’s not enough, your basketball game will suffer tremendously when you deprive your body the nutrition it needs to function at its best.

Eliminating sugar, industrial seed oils, and grains from your diet will go a long way in improving your overall health and basketball game by strengthening your immune system. When coupled with the other items on this list, it becomes a formidable opponent to any pathogen in its way.

29.  Obesity – According to PubMed, “Obesity, like other states of malnutrition, is known to impair the immune function, altering leucocyte counts as well as cell-mediated immune responses. In addition, evidence has arisen that an altered immune function contributes to the pathogenesis of obesity.”

30.  Alcohol Consumption – Alcohol is an immune system suppressor. One serving of alcohol is known to alter your gut microbiome. Excessive consumption will undoubtedly put you at high risk of immune-related health problems such as, pneumonia, cancer, alcoholic fatty liver disease, slower healing capabilities, life-threatening infections, and more.

31.  Lack of Sleep – Sufficient amounts of sleep is one of the best things you can do to keep your immune system running strong. Most doctors recommend 7-9 hours each night for good health. Nights limited to only 4-5 hours of sleep increase the risk of heart disease, cancer, and cognitive decline. A physical and mental fatigue due to sleeplessness will also greatly reduce your performance on the basketball court and in the classroom or boardroom.

Basketball Immunity Building FoodsScore Big with These Foods

32. Grass-Fed Butter

33.  Oysters

34.  Liver from Grass-Fed Animals

35.  Eggs from Grass-Fed Hens

36. Cod Liver Oil

37.  Fish Eggs

38.  Whole Raw Milk from Grass-Fed Cows

39.  Bone Broth

40.  Wild Salmon

41.  Whole Yogurt or Kefir

42.  Beef from Grass-Fed Steers

43.  Sauerkraut

44.  Organic Beets

Note: This list was taken from ChrisKresser.com. Although this may not sound like the most appetizing list of foods, it certainly provides the nutrition needed for a strong and healthy immune system. Some additional foods would include:

45. Avocados

46. Organic Cinnamon

47.  Organic Sweet Potatoes

48.  Organic Blueberries

49.  Organic Almonds

50.  Green Tea

51.  Organic Ginger

52.  Dark Chocolate

53.  Organic Garlic

54.  Organic Kale

55.  Organic Spinach

56.  Organic Cauliflower

57.  Organic Swiss Chard

58.  Organic Coconut Oil

59.  Organic Walnuts

60.  Wild-Caught Sardines

Ask Your Doctor About These Supplements To Boost Your Immunity System (May Not Be Suitable For Children or Adults)  

61.  Elderberry Syrup for Adults (children must act doctor)

62.  Cod Liver Oil

63.  Nip it in the Bud!

64.  Flu-ENZ

65. Olive Leaf Extract

66. Beekeeper’s Propolis Throat Spray – Immune support

67. Oregano Oil

68. Liposomal Vitamin C

69. Vitamin A & D3 taken together

70. Magnesium Chloride

80. Iodine – People with thyroid disease cannot tolerate iodine. Consult with your health-care professional before taking iodine supplementation.

81. Selenium

82. Zinc Acetate

Note: Before taking these supplements or any others, consult with your healthcare professional for recommended amounts and their safety for certain age groups.

Learn and Heed The Importance of The Numbers

According to the Center of Disease Control (CDC) – Influenza (Flu) from October 2019 to March 2020 revealed these results:

83. 36,000,000 – 51,000,000 cases of influenza

84. 370,000 – 670,000 hospitalizations due to influenza

85. 22,000 – 55,000 deaths from influenza

86. According to HealthResearchFunding.org – MRSA

87.  Approximately 50% of people report recurring MRSA infections.

88.  In the U.S., 90,000 infections are directly related to MRSA.

89.  Staph infections are responsible for 19,000 deaths a year.

90.  According to the CDC, approximately 33% of Americans are carriers showing no symptoms.

91. Non-Invasive Group A Streptococcus – Strep

92.  Strep throat is most common in children ages 5-15 years of age.

93.  Symptoms include a sore throat, swollen tonsils, pain and difficulty swallowing, fatigue, headache, fever, swollen neck glands, and body aches. RightDiagnosis.com

94.  “Scarlet Fever” occurs when a rash accompanies strep. This diagnosis is lot more dangerous as strep without a rash. CheckUpNewsroom.com

95.  According to MedicineNet.com – Athlete’s Foot

96. Approximately 7 out of 10 people will develop athlete’s foot at some point in time.

97.  The same fungus that causes athlete’s foot is the same one that causes ringworm and jock itch.

98.  Untreated athlete’s foot can spread to other parts of the body, like up the legs or to the hands, for example.

Use Personal Cleaning Products that Promote Good Health

99.  Branch Basics Cleaning Kit

100.  Better Life Cleaning Supplies

101.  Seventh Generation Cleaning Supplies

102.  Puracy

103.  Neem Toothpaste

104.  Tom’s Toothpaste

105.  Giovanni Shampoo and Conditioner

106. Herban Cowboy Deodorant for Men and Women

107. Tom’s Deodorant for Men and Women

Note: This is an example list only. There are plenty of quality products that offer healthy ingredients on the market.

To stay healthy, feel great, and prevent a plethora of diseases, a wide range of healthy practices must be employed. Therefore, the intent of this article is to identify certain health conditions that basketball players tend to encounter and how they may best be prevented. The methodology may extend far beyond these specific conditions.

Although not guaranteed a life free of disease and discomfort, these recommendations improve one’s chances of contracting certain illnesses. These healthy lifestyle guidelines apply to all people to optimize their overall health. Fear has a way of propelling us to action or paralyzing us into inaction. Hopefully, we can use the above information to catapult us to great health.

“Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the LORD your God will be with you wherever you go.” – Joshua 1:9 (NIV)

May God’s grace strengthen, restore, and comfort you.

Disclaimer: The purpose of this article is to draw awareness to viruses, bacteria, and parasites, their impact on basketball players, and how to best avoid them. Preventative measure tips are provided on hygiene and lifestyle behaviors. The information above is not intended to serve as a treatment plan for disease. Always consult your licensed physician or healthcare professional if you think you have become infected or you are at high risk of becoming infected with one of the above microorganisms.

Rusty Gregory - Austin Personal TrainerRusty Gregory, MS, CSCS is the coauthor of Living Wheat-Free for Dummies (Wiley Publishing). He received his B.S. (Commercial and Industrial Fitness, Minor in Health Education) in 1989 from Texas Tech University and his M.S. (Kinesiology) in 1991 from the University of Michigan. In 1991, he began his personal training business in Austin, Texas, and became a Certified Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association (NSCA). In 1995, he opened Forte Personal Fitness, a private personal fitness studio where he trains athletes from a multitude of sports and people of all ages, health backgrounds, and physical limitations.

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