LIFE+ Blog

Most of us who love playing basketball started off at an early age. Therefore, our love for the game will never go away. However, our bodies change as we get older and we become more susceptible to injury due to the level of difficulty that we play at.

As a physical therapist assistant and “professional” pickup basketball player, I am familiar with the many injuries that come along with the sport. However, too many times I have seen injuries that could have been prevented if more time was taken to emphasize stretching or utilizing a dynamic warm-up routine.

Common basketball injuries include ACL tears, ankle sprains, and rotator cuff tears as a result of instability, weakness, or some kind of direct contact during the game. Since basketball involves the use of the upper and lower extremities, it is best to do a full body warm-up routine before you play in order to loosen up the joints and muscles and to facilitate the movement you're going to be utilizing during the game.

Warm-up

Warming up promotes blood flow as this increases your heart rate. I recommend these warm-ups to reduce muscle tension and pain:

• Dynamic Warm-ups
• Jumping jacks
• Squat jumps
• Frankensteins
• Mountain climbers
• Arm circles
• Heel raises
• Leg swings

Interested in other warm-up routines and tips? Check out our articles on Not All Warm-Ups Are Created Equal and Form: Essential Basketball Fundamentals.

Stretches

Stretching is beneficial for your joints to move through their full range of motion. Here are some stretches you can do before you head out to the court:

• Lat stretch
• Pec stretch
• Dynamic calf stretch
• Piriformis stretch
• Adductor stretch
• Hamstring stretch
• Trunk twists
• Hip flexor stretch

Want to know more stretches to target more areas of the body? Read Which is Better: Static or Dynamic Stretching and Game On: How to Avoid Common Basketball Injuries.

Performing these exercises and stretches will help promote longevity with the structures that you are utilizing and even help you play at a better level. The dynamic warm-ups will help increase blood flow, improve mobility, maximize flexibility, and prepare your body for physical activity. Avoiding or skipping a proper warm-up and stretching routine will lead to injury because, in sports, the body is being put through sudden and rigorous movements at an inconsistent rate.

For example, you could be running a full sprint to get the ball or jumping up for a rebound and landing in a static position. When bodily structures are not strong enough or are lacking mobility, they can affect the way we move and increase our risk for injury. Therefore, this is the best way for you to not strain your muscles, keep your joints healthy, and continue to play at a pain-free level.