Basketball is a physical, contact sport where injuries can often occur. Taking care of your body through hydration and proper preparation is an important step to avoid injuries. However, in the case that injuries do occur, these are three rehabilitation exercises to facilitate the recovery process.
Glute bridges are a great way to combat lower body injuries such as hamstring strains and sprained ankles. They do not put much pressure on joints and tendons while strengthening the muscle groups in the lower body such as hamstrings, glutes, and calves. Start by laying on your back, with both feet flat on the floor so that the knees are bent and upward. Putting pressure in only the heels, push your hips up off the floor and towards the ceiling. These can be done on one leg, both legs, and even with resistance bands as well depending on how far along you are in the recovery process.
Romanian Deadlift (RDL):
Romanian deadlifts, commonly referred to as RDLs, are another excellent way to rehabilitate lower body injuries because they strengthen the surrounding muscle groups of the injury while also focusing on stabilizing muscles to prevent future injury. Knee injuries are common due to the rigorous amount of activity and pressure put on the knees throughout training and playing. RDLs help prevent these injuries by strengthening the stabilizing muscles around the Anterior Cruciate Ligament (ACL) in the knee. To start, stand on one leg and reach forward to touch the ground while keeping the other leg straight backward. Keeping the back straight use the leg on the ground to pull yourself back up into an upright position.
Shooting a basketball recruits the use of the muscle groups in the shoulders. Strengthening these muscle groups makes shooting a basketball an easier process. The Arnold Press is a great way to strengthen these muscle groups as well as rehab an injured shoulder. The movement focuses on building strength and mobility in the shoulders. Start by holding two dumbbells at a chest-high level so that the arms are bent and the palms are facing inward. Push the dumbbells out to the side and over the head in one fluid motion and return them to the starting point in the same motion. This exercise improves posture as well as strengthens the anterior and posterior deltoids which are not targeted in most movements.
Remember, each injury is unique. Our licensed PTs will design a tailored program just for you. These are just a few of the exercises that we can incorporate to help you get back to the game you love and prevent future injuries from occurring.