2013 Critical Days of Summer, Week 11: Basketball Jones Published Aug. 1, 2013 By Tech. Sgt. Brandon Sutliff 341st Missile Wing Safety MALMSTROM AIR FORCE BASE, Mont. -- Traditionally, basketball has been a winter sport. When cold weather sets in, it was easy to snag a few bodies and get a game going in a warm gym. Today, basketball is a year round sport. With warmer weather, games go outdoors to the blacktop. As an extremely popular activity, basketball is also the culprit of many injuries. But in the Air Force, basketball injuries can turn into lost work days, which can hinder mission accomplishment. During 2012's Critical Days of Summer, the Air Force suffered 40 basketball related injuries that caused lost work days. Since the beginning 2013, Team Malmstrom has suffered 39 recorded basketball injuries. This means 39 individuals hurt themselves playing basketball and required a visit to the doctor. Out of those 39 injuries, five resulted in lost work days. Most of these injuries could have been prevented. A few simple changes can reduce the number lost work days and thus reduce a strained work-force. As Mars Blackmon used to say in classic Air Jordan commercials, "It's gotta' be the shoes." Shoes can often be the simplest issue to fix when it comes to preventing basketball related injuries. Many units meet at the gym for physical training. After a stretch and run, members are often released for "free time," provided they are still at the gym working up a good sweat. Pick-up basketball games are often a popular choice. Unfortunately, many folks don't think twice about taking the floor in their running shoes. The fact is, running shoes are meant to provide cushioning and stability to the bottom of the foot. Long distance running does not require much cutting, unlike basketball. The entire makeup of the shoe is different - the soles to the ankle support. Simply put, if you intend to play basketball, hand-carry your basketball shoes to the gym. Change your shoes before the game; it will greatly reduce the likelihood for an ankle or knee injury. Like every other sport, good stretching techniques go far to prevent sore muscles. They also warm joints that may be used during high-impact activities such as jumping, sprinting and cutting. Many injuries to the ankles, knees, shoulders and hips are attributed to bad or no stretching exercises. Static stretching should be reserved only for post activity; dynamic stretching (activities that warm up the muscles and joints) are better suited for pre-game. Never overexert during stretching; if it causes pain, you are going too far. Basketball is competitive. Many emotions can be encountered during a single game, caused by a set of hot shooting hands, a great pass, a dominating rebound or a big comeback. Too often, however, emotions turn into over-aggressive behavior. This can lead to an elbow in an opponent's chest or a shove in the back while jumping for the ball. Many basketball related injuries are caused when an opponent's overly aggressive action causes a member to lose balance and fall. Catastrophic knee and shoulder injuries that occur on the court can be avoided by good sportsmanship. Just because you lose your cool, doesn't mean frustration should be taken out on an opponent. While participating in a basketball game, one can fluids due to heavy sweat. Hydration is key to keeping bodies cool, preventing cramps and aiding in recovery. Sports drinks are great for replenishing electrolytes, but often contain too much sugar. Instead of relying solely on sports drinks, good old fashioned water works wonders. Hydration is very important, especially if playing on an outdoor court during warmer weather. Be on guard for signs of heat exhaustion, hydrate the body with water in small sips and avoid guzzling large quantities in a short time period. Many people play and enjoy basketball games every day, without incident or injury. Being of competitive nature can carry injury risks, mainly to joints such as the ankle and knee. This is reflected in the trend of injuries suffered by Team Malmstrom members through the first half of the year. Many of these injuries could have been avoided by relatively simple changes to bad habits. If all members that play basketball implemented these simple steps, the trend could be reversed and turned downward.