Basketball is a fast-moving sport that involves plenty of quick stops and changes of direction on a firm court surface. It’s no surprise that basketball can be tough on a player’s knee joints. Take care of your knees by proactively doing some knee strengthening exercises. Any support you can build around the joint will help protect it against the wear and tear of training and matches.
Give your knees greater strength and durability for basketball by using these three exercises.
Bodyweight quarter squat
This squat is of moderate difficulty, so you can easily do 25-30 reps before tiring. The higher rep count means you’ll be able to build more muscle on your quads and around the joint. Stand with your hips back and a straight spine. Drop your hips down and bend with the knees so they reach a 45-degree angle. Push back to standing while keeping weight in your heels.
This lunge will not only help you to look after your knees in basketball but also help you to improve your weight control when you’re making quick moves on the court. Stand up straight with your feet hip-width apart. With your left foot, step sideways and drop your hips so you’re squatting sideways. Push up and return your foot to the centre. Alternate left and right, aim for 5-10 reps on each leg. Keep your posture in mind – it’s easy to start leaning forward but avoid it to keep the focus on your quads.
Exercise ball leg curl
This exercise ball leg curl is another simple way to help you look after your knees for basketball by working to stabilise your core muscles.
This exercise will also help to develop the muscles around your hamstrings and knees. Lay on the ground and rest your heels on the exercise ball. Slowly bend your knees to bring the ball closer to you, until your feet are flat on the ball. Then, roll it back out to the start position. Repeat 10-15 times to really feel it.
If you can work these three exercises into your training routine a couple of times a week, you should notice an increase in strength and stabilisation around the knee. This should help protect the joint and help to increase the amount of time you can spend on the court without injury.
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Whilst Enertor has over 18 years Orthotics experience, our blog content is provided for informational purposes only and it is not a substitute for your own doctor’s medical advice. Enertor advises anyone with an injury to seek their own medical advice – and do not make any health or medical related decisions based solely on information found on this site.