1. An Ounce of Prevention
A stress fracture is an overuse injury. Common in athletes and military personnel, stress fractures happen when increased levels of exercise overload bones. Persistent pain in the area is usually the first symptom, and with continued use, an actual fracture occurs. One great way to prevent rib stress fractures in basketball is a gradual increase in workout levels. Often at the beginning of a season, athletes work out too hard too fast and the body isn't ready to receive the sudden intensity of high-level workouts. An increase of 10 percent each week over the first few weeks helps the body get ready for higher levels of both practice and competition. With weekly increases, bones, muscles and joints have time to adjust rather than endure sudden changes of intensity resulting in injury.
2. Stretch it Out
Another proven method of preventing stress fractures is by adequate warm-up stretching. Think of the muscles, tendons and ligaments protecting the bones as cold rubber bands. When you stretch a cold rubber band, it breaks. When you allow the rubber band to warm up or come to room temperature, it's more pliable and soft and easily stretched to its full potential. The same is true for the body. Cold muscles don't respond to their full potential and don't do a good job of protecting the bones they work with. When muscles aren't sufficiently warm, they stretch or tear and don't hold bones in place. Ribs are especially susceptible in sports like basketball and rowing, where lots of stretching occurs between the 5th to 9th ribs. Proper stretching in these areas helps prevent overuse of rib cage muscles and protects ribs from stress fractures.
3. A Little More Weight
Adding weight training after stretching is another great way to avoid rib stress fracture. Weight training increases bones density and strengthens the muscles that protect the bone. Certain exercise, specially designed to help in the rib area, strengthens and elongates muscles in the rib section. Push-ups that have the athlete with legs on the end of a weight bench and pushing off the floor work the stomach and rib area muscles. Push upward off the floor until the thoracic region is rounded and hold for 7 seconds. Do 2 to 3 sets of 10 to 20 repetitions with a 3 minutes rest in between sets. Another good rib strengthening exercise is the serratus press. Lay flat or at a 45-degree angle with weights extended over the chest and elbows straight. Extend fully and hold for 5 to 7 seconds. Do not bend your elbows until the end of a set.
A stress fracture is an overuse injury. Common in athletes and military personnel, stress fractures happen when increased levels of exercise overload bones. Persistent pain in the area is usually the first symptom, and with continued use, an actual fracture occurs. One great way to prevent rib stress fractures in basketball is a gradual increase in workout levels. Often at the beginning of a season, athletes work out too hard too fast and the body isn't ready to receive the sudden intensity of high-level workouts. An increase of 10 percent each week over the first few weeks helps the body get ready for higher levels of both practice and competition. With weekly increases, bones, muscles and joints have time to adjust rather than endure sudden changes of intensity resulting in injury.
2. Stretch it Out
Another proven method of preventing stress fractures is by adequate warm-up stretching. Think of the muscles, tendons and ligaments protecting the bones as cold rubber bands. When you stretch a cold rubber band, it breaks. When you allow the rubber band to warm up or come to room temperature, it's more pliable and soft and easily stretched to its full potential. The same is true for the body. Cold muscles don't respond to their full potential and don't do a good job of protecting the bones they work with. When muscles aren't sufficiently warm, they stretch or tear and don't hold bones in place. Ribs are especially susceptible in sports like basketball and rowing, where lots of stretching occurs between the 5th to 9th ribs. Proper stretching in these areas helps prevent overuse of rib cage muscles and protects ribs from stress fractures.
3. A Little More Weight
Adding weight training after stretching is another great way to avoid rib stress fracture. Weight training increases bones density and strengthens the muscles that protect the bone. Certain exercise, specially designed to help in the rib area, strengthens and elongates muscles in the rib section. Push-ups that have the athlete with legs on the end of a weight bench and pushing off the floor work the stomach and rib area muscles. Push upward off the floor until the thoracic region is rounded and hold for 7 seconds. Do 2 to 3 sets of 10 to 20 repetitions with a 3 minutes rest in between sets. Another good rib strengthening exercise is the serratus press. Lay flat or at a 45-degree angle with weights extended over the chest and elbows straight. Extend fully and hold for 5 to 7 seconds. Do not bend your elbows until the end of a set.
