Bounce Back Stronger: Injury Prevention for Basketball Players
Whether you’re playing in a formal league or shooting hoops at the park, basketball is fast, fun, and physically demanding. However, with all those quick changes in direction, explosive jumps, and frequent contact, basketball players are at high risk for injuries, especially to the ankles, knees, and shoulders.
But one thing remains true: no matter what level you’re at, preventing injury is key to staying in the game. That’s where the multidisciplinary team at Momentum Health comes in. Our clinicians help athletes of all ages and abilities stay active through injury prevention and rehabilitation.
Here’s what you need to know about avoiding injuries on the basketball court.
Exploring Common Basketball Injuries
Many basketball injuries occur suddenly–for example, you might twist your knee while pivoting or land incorrectly after a jump. However, basketball players can also develop overuse injuries from repetitive motions. Either way, here’s what to watch out for:
Ankle Sprains
- Often caused by landing awkwardly or rolling the foot inward during cutting
ACL and MCL Tears
- These knee ligament injuries often occur with quick pivots, stops, or collisions
Jumper’s Knee
- This overuse injury is caused by repetitive jumping and affects the tendon just below the kneecap
Shoulder Strains or Dislocations
- Overhead movements and falls can strain or dislocate the shoulder joint, especially in rebounding plays. (See our overhead sport article for more on shoulder injuries)
The Key to Reducing Injury Risk? Strengthen Key Areas
One of the most important things you can do to avoid sports injuries is to incorporate preventative exercises and proper warm-ups into your training routine. You can help prepare your body for basketball’s fast-paced demands by strengthening key areas, such as the ankles, hips and knees.
If you aren’t sure how to get started, our physiotherapists can help. We’ll perform a comprehensive assessment to pinpoint muscular imbalances, biomechanical issues, and other concerns. Then, we can show you the specific exercises to meet your needs.
Here are some examples of what we might suggest:
To Strengthen Your Ankles
- Bounding to increase your ankle’s reactive strength and explosive power
- Wobble board balance exercises focused on ankle stability and proprioception
To Strengthen Your Knees
- Nordic hamstring curls to help with eccentric deceleration- these are key for preventing ACL injuries
- Forward, lateral, and backward lunges to improve lower chain strength at different angels and positions
To Strengthen Your Shoulders
- Rows and Prone Ys/Ts to support help stabilize your shoulder
- Kettlebell presses to improve strength and stability throughout the entire upper body chain
Remember, consistency is key. You should perform strengthening exercises throughout the year (even during the off-season) to improve performance and reduce injury risk. Your physiotherapist can help you create an exercise program with tapering and peaking to help achieve optimal performance and prevent overtraining while doing sport.
How Our Team Supports Injury Recovery
We frequently work with basketball players to prevent injuries and keep players on the court. Our approach often includes:
Manual Therapy
- Hands-on techniques to restore joint mobility and reduce soft tissue tension.
Advanced Treatments
- Techniques such as shockwave therapy, dry needling, or Kinesio taping to reduce pain and facilitate your body’s healing process
- We offer custom bracing to help prevent reinjury to those with history of ACL or meniscal injuries
Targeted Exercises
- Personalized strengthening and stretching programs specific to your injury and to your personal goals
- Exercise programs can be tailored towards each player’s specific position in basketball
Stay Active, Stay Protected
Momentum Health’s multidisciplinary team of physiotherapists, chiropractors, massage therapists, and other rehab professionals work together to help you resolve basketball-related injuries and stay active all year long.
Let’s get you back on the court stronger than ever. Book your initial appointment with us today.
Article by Sydney Trinh, PT, Momentum Health Deerfoot
Top 3 Basketball Injury Prevention Exercises with Sydney Trinh, Calgary Physiotherapist
Want to stay strong and injury-free on the basketball court? Physiotherapist Sydney Trinh, PT, shares her top 3 exercises to help prevent common basketball injuries and boost your performance. These functional, sport-specific movements target strength, stability, and explosive control—key components for injury prevention in basketball.
Schedule Your Appointment Today!
Whether you’re a weekend warrior or a seasoned player, staying injury-free is the key to enjoying the game. Schedule an appointment with Momentum Health to get expert support in preventing and recovering from basketball-related injuries.
Community Stampede
Join us this Stampede!
From July 1-13, we will be at numerous events throughout the city.
- July 1 Mahogany HOA Breakfast
- July 8 Creekside Shopping Plaza
- July 9 Free Pancakes at Momentum Health Ogden from 830-11am. You’re Invited!!!
- July 10 Deerfoot City – Stampede Caravan
- July 11 Mahogany Village Plaza
- July 13 Kincorra Community Breakfast
Clinician Spotlight: From Admin to Physio: Celebrating Growth with Emily Kha
This June, as we celebrate graduation season, we’re thrilled to highlight someone who has had not just one, but two incredible “graduations” with us at Momentum Health — Emily Kha, PT!
Emily’s journey with Momentum Health began when she joined our team as an Office Administrator. Driven by a passion for helping others move and feel better, she continued her education and returned as a Kinesiologist, working alongside our clinicians to support patients through their rehab journeys. Her dedication didn’t stop there — Emily recently graduated as a Physiotherapist and is now part of our clinical team, delivering care with a deep understanding of both the patient and clinic experience.
Emily’s story is a testament to perseverance, lifelong learning, and the power of following your passion. We’re so proud to have been part of her journey every step of the way and even prouder to have her now leading patient care!
Congratulations, Emily, on all you have achieved — and for inspiring others with your commitment to growth, excellence, and compassionate care.
Emily isn’t alone in her path. We’re proud to have many team members who have “graduated” through our ranks—evolving, learning, and thriving across different roles within the organization. Over the past 10 years, more than 200 professional students have completed placements with us, and many have returned to join our team as Physiotherapists, Chiropractors, and Kinesiologists. We’re especially proud that over 40 Kinesiologists have gone on to be accepted into Physiotherapy school while working with us! A special shout-out goes to:
- Thomas Schlact,
- Chantelle Poelstra,
- Kora Michael,
- Eva Olafson,
- Rachel Hawkins,
- Andrea Philips,
- Kelly Schilling
- Michelle White
Each of whom has grown into new and impactful positions after starting with us as Kinesiologists.
In the News: Prevent Gardening Injuries
Weed Out Aches and Pains: Stretching Tips for Garden Lovers
Many people don’t think of gardening as a workout, but it definitely can be. Tending to your plants involves bending, squatting, pulling, and digging. No wonder you feel sore afterward!
At Momentum Health, we want to make sure your garden isn’t causing you unnecessary pain–or worse, setting you up for a repetitive use injury. That’s why our team has prepared this simple warmup and cooldown routine to help protect your body and keep you feeling good all summer long.
Pre-Gardening Warm Up
Before you start yard work, take 5-10 minutes to warm up, just as you would for any other workout. These dynamic stretches get your joints moving, helping to prepare your body for the more intense movement:
Neck Rolls
- Slowly roll your head in a circle 3 times in each direction to release neck tension.
Shoulder Circles
- Move your shoulders in a forward and backward circular motion for 15 seconds each.
Standing Side Stretch
- Reach one arm overhead while leaning to the opposite side. Hold for 20 seconds, then repeat on the other side.
Hip Circles
- Stand with feet hip-width apart and rotate your hips in a circular motion 5 times in each direction.
Heel Raises
- Stand tall and rise onto your toes 10–15 times to warm up your calves and ankles.
Post-Gardening Cool-Down
Finish your gardening session with gentle static stretches to prevent stiffness and aid recovery.
Wrist Flexor Stretch
- Extend one arm with your palm facing up, then gently pull back on your fingers with your other hand. Hold for 10-20 seconds per side.
Wide-Legged Child’s Pose
- Kneel with your knees wider than your hips and your big toes touching. Then, fold forward, resting your forehead on the floor. Hold 30 seconds to relax your lower back and shoulders.
Kneeling Hip Flexor Stretch
- Step one foot forward into a lunge, keeping your back knee on the ground. Hold for 30 seconds per side.
Hamstring Stretch
- Sit on the ground, extend one leg, and reach for your toes. Hold each leg for 30 seconds.
Dig In Without Discomfort!
Don’t let sore muscles get in the way of your gardening sessions! We hope these stretching routines keep you feeling comfortable. However, if your pain persists, Momentum Health’s multidisciplinary team is here to help. Give us a call today to get started.
Community Pickleball
Have you been to the new Calgary Pickleball Center? We have! We had a lot of fun helping out near our Deerfoot City clinic. Looking to stay in the game? We’ve got you! Call us to book in at your closest location
Follow Us on Social Media!
Seasonal Recipe: Berry Bliss Frozen Yogurt Bites: A Cool & Creamy Summer Treat!
Beat the summer heat with these refreshing Frozen Yogurt Berry Bites! Packed with the goodness of yogurt and fresh berries, they’re a guilt-free treat that’s perfect for cooling down after a workout or enjoying on a sunny day.
Ingredients:
- 1 cup Greek yogurt (plain or vanilla)
- 1 tablespoon honey or maple syrup (optional, for sweetness)
- 1 cup mixed berries (such as strawberries, blueberries, raspberries)
- 1/4 cup granola (optional, for topping)
Instructions:
- In a bowl, mix Greek yogurt with honey or maple syrup (if using) until smooth and creamy.
- Wash and dry the berries thoroughly. Slice strawberries if desired.
- Line a baking sheet or tray with parchment paper.
- Using a spoon or a piping bag, coat each berry with yogurt until they are evenly coated. Place them on the prepared baking sheet.
- Sprinkle granola on top of each berry, if desired, for added crunch.
- Place the baking sheet in the freezer and freeze for at least 2 hours or until the yogurt is firm.
- Once frozen, remove from the freezer and let sit for a few minutes before serving to slightly soften.
- Enjoy these Frozen Yogurt Berry Bites as a healthy and refreshing snack!
