Why do you need to perform basketball prehab exercises?

Few things are more frustrating and annoying than injuries that prevent you from playing the game you love. The all-out sprints, quick stops and starts, jumps and landings in awkward positions, plunges to the floor, and collisions with other players are just some of the ways injuries may occur while playing the game of basketball. Although many injuries may not be preventable, there are ways to lessen their severity and get back on the court sooner rather than later.

Proper footwear, correct biomechanics, accurate amount of training, appropriate muscular strength/flexibility balance, adequate amount of rest, and the RICE method are all beneficial ways to prevent and treat certain aches and pains should they occur. However, developing the stability and mobility of a joint can go a long way in preventing injuries that potentially have prolonged recovery times. Injuries that do occur at a joint that is stable and mobile may only require a “minimal” recovery time because of the specific, preventative exercises performed to develop the necessary stability and mobility of that joint.

Once a joint is injured it is more prone to future injuries and the injury rehabilitation that goes along with it. Ligaments that are stretched during an injury do not regain their “tightness” once the injury has healed. This laxity in the ligaments creates a loose and unstable joint leaving it more vulnerable to future injuries. An accumulation of these injuries to a particular joint can have dire consequences later in life. For example, ligament damage to an ankle that been sprained multiple times may very well lead to an ankle replacement years later.

Exercises that are aimed at optimizing function before a surgery occurs are deemed “prehab” exercises (Wynter-Blyth, 2017). Similarly, exercises that strengthen certain areas may help prevent injuries needing surgery in the first place. Prehab exercises:

• increase muscle strength and power
• improve movement quality and efficiency
• enhance balance
• improve posture
• assist in:
• activation – The firing of muscles also known as muscle activation
• mobilization – The increase in range of motion in one or more joints
• stabilization – The ability to withstand external forces
• improve movement patterns

Great basketball pre-hab exercises combined with cardiovascular activity can keep you out of post injury basketball therapy.   Before beginning any speed, plyometrics or jumping, agility, or weightlifting program, you should be able to master execution on the below movements.  They can include:

Warm-Up Exercises

• Dynamic stretching exercises for warming up muscles and increasing mobility
• Foam rolling techniques for myofascial release and muscle relaxation

Joint Mobility Exercises

• • Ankle mobility exercises for stability and injury prevention
  • Knee mobility exercises for flexibility and injury prevention
  • Hip mobility exercises for better range of motion and injury prevention

Lower Body Strengthening Exercises

• Squats variations for building leg strength and stability
• Lunges variations for improving balance and strengthening muscles
• Deadlifts variations for building core strength and injury prevention
• Resistance Bands to help build lateral muscular strength for defensive slides, etc.

Upper Body Strengthening Exercises

• Push-ups variations for building upper body strength and endurance
• Pull-ups variations for developing back and arm muscles
• Shoulder exercises for preventing injuries and building stability

Core Strengthening Exercises

• Planks variations for developing core strength training and stability
• Russian twists for developing rotational strength and stability
• Medicine ball exercises for building explosive power and core strength

Balance Training Exercises

• One-legged balance drills for improving balance and coordination and neuromuscular connection.
• Stability ball exercises for developing core strength and balance
• Bosu ball exercises for building overall body stability and strength

SHOULDER EXERCISES:

Exercise #1 – Push-Up Hold with Slow Shoulder Touches

1. Start in an “up” position of a push–up. Only your hands and toes should be touching the floor with your body in a straight line from head to toe.
2. Your lower back should be in a neutral position, not arched or rounded.
3. Your hands should be placed directly under your shoulders on the floor with your elbows fully extended, slowly raise your right hand and touch your left shoulder.
4. Return your right hand to the floor and then raise your left hand and touch your right shoulder.
5. Return your left hand to its position on the floor.
6. Do not hold your breath. Breathe throughout the exercise.
7. Repeat for the given number of repetitions.

Exercise #2 – Band Pulls on Foam Roller

1. Lie on a foam roller such that your head and tailbone are on the roller.
2. With your knees bent, place your feet flat on the floor slightly wider than hip width.
3. Hold a band with your hands slightly wider than shoulder width and your elbows fully extended directly over the middle of your chest.
4. Your palms should be facing towards your feet.
5. Stretch the band by pulling the band towards the floor until the band touches your chest.
6. Slowly return to the starting position.
7. Exhale as you stretch the band and inhale as you return to the starting position.
8. Do two sets and add reps over time. 

Exercise #3 – Wall Angels

HIP EXERCISES:

Exercise #1 – Band Side Steps

1. Place an exercise band around both of your ankles.
2. In a defensive position, bent knees, lowered hips, and toes pointing forward throughout the exercise, step laterally until you have performed the given number of repetitions, then return leading with the other leg.
3. Do not hold your breath. Breathe throughout the exercise.
4. Exercise #2 – Hip Alphabet Tracing
5. Sit on the edge of a chair with your right knee fully extended and your left knee bent at a 90-degree angle. Your left foot should be flat on the floor.
6. With your right hip, trace the alphabet in all large capital letters making sure that your right knee remains fully extended throughout the movement and your left knee at a 90-degree angle.
7. Your right ankle should remain in a dorsi flexed position – toes pointed towards the ceiling, not straight ahead – throughout the exercise.
8. When you are finished “writing” with your right leg, repeat with your left leg.
9. Go the width of the court twice and add another width after a week of execution. 

1. Stand with your feet hip width apart.
2. Step laterally with your right leg and descend into a squat with your left leg remaining straight.
3. Descend to a comfortable depth with your right heel on the floor throughout the squat. As you progress through the set, your hamstrings and hips will “loosen” so that a deeper descent will feel more comfortable.
4. Your left foot should be pointing towards the ceiling during the squat.
5. Make sure that you keep your upper body as straight as possible throughout the movement.
6. Return to the starting position.
7. Inhale on the descent and exhale on the ascent.
8. Then perform the same for the left leg.
9. Alternate sides until 10 -20 reps have been completed.

Exercise #4 – 5 – Internal / External Hip Rotator Stretches

Internal Hip Stretch

1. Sit on the edge of a chair with your knees and hips at a 90-degree angle.
2. Raise your right leg and place your right ankle – lateral side – on your left leg – just above your left knee.
3. With your right elbow or hand, apply light pressure to your knee pushing it towards the floor.
4. Keep your back straight as you bend forward at the waist throughout the stretch.
5. Once you feel the stretch in your right hip muscles, hold for 30 seconds.
6. Don’t hold your breath. Breathe throughout the stretch.
7. Repeat with your left leg.

External Hip Stretch

1. Sit on the edge of a chair with your knees and hips at a 90-degree angle.
2. Raise your right leg and place your right ankle – lateral side – on your left leg – just above your left knee.
3. With both of your hands, pull your right knee towards your left shoulder until you feel your right gluteal muscles.
4. Keep your back straight as you bend forward at the waist throughout the stretch.
5. Hold for 30 seconds.
6. Don’t hold your breath. Breathe throughout the stretch.
7. Repeat with your left leg.

KNEE EXERCISES:

Exercise #1 – Bulgarian Split Squat

1. Place your right foot on the floor approximately 2-3 feet in front of a sturdy bench.
2. Place your left foot (toes) on the top of the bench.
3. The majority of your weight should be on your right leg with your left foot providing balance.
4. Pressing through your right heel, descend into a one-legged squat to a comfortable depth with your head and chest upright, your hips back, and your back upright as though you were sitting in a chair. Your head, chest, and shoulders will naturally lean forward to counter the weight of your hips sitting back.
5. Inhale on the descent and exhale on the ascent.
6. Return to the starting position.
7. Repeat 5 repetitions, then perform with the left leg.  Build to two sets.  Then three over time.  
8. You should be able to handle they type of body weight movement before beginning a plyometrics program.