With the NBA Playoffs set to begin tomorrow, it’s only appropriate that we revisit some of the precautions that pros and weekend warriors alike can take in order to protect their bodies from some of the injuries so common with the sport.
Although you may not think of your pick-up game of basketball as an intense workout along the lines of a set of weight lifts or a lengthy run, you must approach things with the proper preventative measures in mind. At those times when you’re not playing basketball, you can actually engage in certain lifts and maneuvers that will prepare your body for the rigors of the sport. A new report from STACK highlights what shape many of those preparations may take.
One area in particular that deserves your attention is your knees. That’s because of the distinct ACL threat posed by the game. Constant pivoting and pounding of the gymnasium floor can take its toll on your lower body, and eventually, this could manifest in a debilitating injury.
The report linked to above encourages the usage of a resistance band to develop strength and flexibility of the knees. One movement they advise is basically a squat but with the added benefit of a resistance band. When you wrap this around your knees while you go through the typical squat movement, you can get help strengthen the area dramatically, more so than if you were to do the squat without the band.
They even advise a move that has you doubling up on the resistance bands, adding one to your ankles while the first is still wrapped around your knees. When you do this, instead of squatting, you can step forward and backward. In doing, you should feel your knees benefit from the stretch, setting yourself up to enjoy a game of basketball with a minimal risk of injury exposure.
While we’re still on the subject of ankles, you probably also want to limit the chances that you’re going to hear a loud pop coming from the vicinity of that area. If you still have that resistance band out, you can sit down, lasso your foot, and then, with your leg held straight, pull your toes inward toward your core to stretch out that area. Once this is completed, repeat on the other other side, doing each for around 30 seconds without bouncing or jostling your body while you have the position held.
The other part of the leg that you’ll want to stretch out properly is the hips, which the article linked to above stresses can be improved via leg swings. For tips on how to properly execute those, as well as how to boost shoulder flexibility, click the preceding link.
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