Of course none of us wants to suffer and injury playing basketball. I was lucky enough to never have any serious injury, but like any player who plays for long enough, I felt with my share of aches and pains. Ankle twists & sprains, pulled muscles and random bumps & bruises happen. This page shares basic things you should know and do, along wth several videos I’ve made on injuries — both dealing with a preventing them.
What To Know
- Strength & flexibility defend your body against injury. Training is not just for looking good. strength of your muscles protect your body from the rigors of the game, especially when we’re talking a contact sport like basketball. Strength keeps you stable when your being pushed or bumped against, even while running or jumping. Position of Power is the preeminent strength training program for basketball.At the same time, flexibility protects you, too. Think about it: the further and more easily your body can move in different planes and winder ranges, the less any sudden, unexpected movement will cause strain or pain. A flexible athlete can move more and further than a player with tight muscles.
- So do you have to choose between Strength and Flexibility? NO!! You can have both — the key is to work on your flexibility as you add strength. Simple ways to do this: Stretch every day. Adopt a simple (5-10 min daily) yoga routine (or take a class). Stretch between sets when lifting weights. Stretch on off days.
Stretching while doing strength training will increase your lifting capacity as well as maintaining or increasing your range of motion for when you’re on the court.
- The tiny muscles that surround the large muscles are super-important. I didn’t really understand this, or what to do about it, until a trainer explained to me why I was having nagging pains in certain joints. I had been lifting and even stretching and foam rolling, on a regular basis, but didn’t know how to train the stabilizer muscles that allowed those large muscles (quads, pecs, lats etc) to function well.
A simple explanation of training the small muscles: it doesn’t involved heavy weight, and often no weight at all. Ultimate Athlete is the comprehensive program for training those stabilizers.
- Know the difference between being hurt vs. being injured. Being injured means an impairment of your physical functioning.
A broken bone, for example, impairs your ability to move. You may feel “fine” after a concussion, but many sports have protocols that would keep you sidelined for that game and maybe the next.
Being hurt is when you are not impaired from moving, but it may be somewhat uncomfortable to do so.
You can play through hurt and soreness. You won’t always be able to play through injury (and you wouldn’t often be smart to try, either. The bottom line, though, is that you decide which one you’re dealing with.
- If you have a doctor, listen to him/her. If your injury or pain brings you to a doctor or physical therapist, follow their instructions. If the doctor tells you to sit out for a certain period of time, or what movements you can or can’t do, that’s that. Don’t allow me or someone in an online comments section to overrule the person who’s paid money to diagnose how your body functions.