As March Madness heats up and college basketball fans everywhere cheer for buzzer-beaters and Cinderella stories, it’s easy to get swept up in the excitement of the tournament. At Marko Physical Therapy, we love the spirit of competition—but we also know that behind every slam dunk and fast break is a body that needs to stay healthy and resilient.
Whether you're an athlete hitting the court for your own pick-up games or a dedicated fan who’s inspired to get active this season, this is the perfect time to talk about injury prevention, recovery, and smart movement strategies to keep you in the game.
Common Basketball Injuries—And How to Prevent Them
Basketball is a high-intensity sport that demands quick direction changes, explosive power, and endurance. That also means it comes with a risk of common injuries, including:
Ankle sprains
Knee injuries (like ACL or meniscus tears)
Achilles tendon strains
Hamstring or quad strains
Shoulder overuse injuries
The good news? Many of these injuries can be prevented with proper conditioning, mobility work, and awareness of body mechanics.
Top Tips to Stay Injury-Free This Season
Warm Up Like a Pro
Before hitting the court, take at least 10 minutes to activate key muscle groups and increase your heart rate. Dynamic stretches like high knees, lunges with rotation, and butt kicks can make a big difference.
Build Your Base
Basketball requires strong hips, glutes, and core muscles for stable movement and injury prevention. Incorporate strength training and balance drills into your weekly routine.
Mind Your Knees
Jumping and landing mechanics are critical. Focus on soft landings with knees aligned over your toes to reduce stress on the joints.
Recover Smart
Recovery is part of performance. Don’t skip your cooldown, hydration, sleep, or mobility work. Foam rolling and stretching help reduce post-game soreness and prevent overuse injuries.
Listen to Your Body
Feeling a twinge in your ankle or tightness in your back? Don’t ignore it. Early treatment can prevent a minor issue from turning into a season-ending injury.
Court-Ready Exercises You Can Do Now
Inspired by the tournament? Try these basketball-focused exercises to boost strength, balance, and agility while reducing your risk of injury:
✅ Lateral Band Walks – Strengthens hips and glutes for better stability during lateral movement.
How to: Place a resistance band above your knees or at your ankles, slightly bend your knees, and take small steps side to side.
✅ Single-Leg Balance with Reach – Improves ankle stability and proprioception.
How to: Stand on one leg and slowly reach your opposite hand toward the floor in different directions (forward, side, diagonal). Try 10 reaches per leg.
✅ Jump Squats – Builds explosive power while reinforcing landing mechanics.
How to: Perform a bodyweight squat, then jump straight up and land softly with knees slightly bent. Focus on quiet, controlled landings.
✅ Walking Lunges with Rotation – Enhances lower body strength and dynamic mobility.
How to: Step forward into a lunge and twist your torso toward the front leg. Alternate legs for 10 reps on each side.
✅ Plank with Shoulder Taps – Strengthens core and shoulders while improving body control.
How to: In a high plank, tap one shoulder with the opposite hand without letting your hips sway. Do 2–3 sets of 10–15 reps.
✅ Heel Raises off a Step – Strengthens calves and Achilles tendons.
How to: Stand with your heels hanging off the edge of a step, raise up onto your toes, then lower slowly below the level of the step.
Bring the Madness—Without the Injury
March Madness is a great time to celebrate athleticism, community, and the thrill of movement. So whether you’re a weekend warrior, a student-athlete, or simply feeling inspired to get moving, these tips and exercises can help you stay active and injury-free.
Need help tailoring an exercise plan to your body and your goals? Reach out to us at Marko Physical Therapy—we’re here to keep you moving strong through every season.
Make an appointment today with a physical therapist. We have in-person and telehealth appointments available.
A physical therapist can help you Restore Your Body!
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