A presentation to the 2009 ABOA Fall Clinic by Matt Kallio.

1. Injury Prevention for Basketball Officials River Valley Health

2. Common Injuries Acute Injuries: i.e. Rolled Ankles, Knee Injuries, Musculoskeletal Strains Overuse Injuries IT Band tightness Knee Pain Hip Pain Low Back Pain Hamstring Tightness Achilles Pain

3. Causes of Common Injuries Muscle weakness and imbalance Previous injuries Poor shoes or poor training program Biomechanical inefficiencies

4. Am I injured? Treatment of Acute vs. Overuse injuries Pain vs. Discomfort (Soreness) Pain is your body’s way of communicating Overuse injuries occur for a reason, cessation of activity will generally not correct the problem Mechanical problems require mechanical solutions See a practitioner that understands sport and repetitive use injuries Chiropractor, Active Release Therapy, Massage Therapist, Physiotherapist, Exercise Therapist, etc.

5. Injury Prevention Hydration, Hydration, Hydration Silk vs. Sand Paper Having a sufficient training base. Strength, Endurance, Flexibility, etc. Get treated before your injury interferes with your activity Tissue Quality Work ART, Massage Therapy, Foam Rolling, etc. Proper footwear

6. Injury Prevention Cont’d Dynamic Warm up Movement Preparation, raise the heart rate, get the body warm. Cool down Slowly lower your heart rate. Static Stretching

7. Stretching and Training Myths Static Stretching as a Warm Up Static stretching inhibits muscle firing, as a result stretching after is more beneficial. A proper warm-up should increase muscle firing and raise your core body temperature Warm muscles are less likely to be injured Walking before you run does not constitute a warm-up However. . . something is better than nothing

8. Cross Training for Basketball Officials River Valley Health

9. The Importance of Cross Training Injury Prevention Prevent or correct muscle imbalance Strengthen weak muscles Improve joint stability Performance Improvement Increase stability, mobility, and strength Stability vs. Mobility Relationship between strength and flexibility Increase speed, endurance, efficiency

10. What is Cross Training? Cross Training is using a variety of training techniques to work on balancing the body. Core strengthening can help prevent injury, improve performance, and improve efficiency. Think of the core as a concrete pillar Strong through the glutes and stomach Cross training should involve training and strengthening of muscles that are key to the activities movement. Specific to Movement

11. Components of a Training Program Tissue quality work Movement Preparation Prehab Exercises (Muscle Activation) Strengthening Exercises Stability/Mobility Exercises Core Exercises Flexibility Exercises

12. Frequency and Duration of Training Dependent on the amount of activity or the games/week. The more you complete, the more cross training you need to do. General guidelines Use a variety of activities Roughly 1 cross training routine for every 2 days of refereeing (4 games) 20 minutes to an hour of training time is sufficient for a workout Over 2 hours is a complete waste of time

13. Routine Breakdown Foam Rolling: 5 Minutes Movement Prep: 5-10 Minutes Prehab Exercises: 5 Minutes Strength Training Conditioning: 30 Minutes Stretching or Foam Rolling: 5-10 Minutes