BASKETBALL

Preventative exercise plan for high school basketball athletes, to decrease the risk of receiving some of the sport’s most common injuries. Areas of Most Contact: - Calves - Quadriceps/Hamstrings - Core - Upper Body Muscles/Tendons Common Injuries: - Ankle sprains - Knee ligament tear - Tibia/Foot Stress Fractures - Achilles tendonitis Exercise Plan: Ankle Circles - 15 reps one direction, 15 reverse (1 set each foot) Toe-Heel Walks - Back and forth 4 times (10 steps each) Single Leg Balance - 30 second hold for each leg - If doing this normal is too easy, add an uneven surface or even keep eyes closed to increase the work your ankles and knee do Lunges - 15 each side Split Jumps - 5 each leg (3 times) Toe-to-Wall Stretch - 30 seconds each foot (2 sets) Fire Hydrants - 15 each side (2 sets) Exercises gained from: https://myhealth.alberta.ca https://health.clevelandclinic.org https://www.healthline.com #basketball #physicaltherapy #pt #sportsinjury