Basketball: returning after an injury

Risks and order of return

Repeated jumps and landings load the patellar tendon, ankles and knees; resume with slow shooting and dribbling, then jumps and games last.

Basketball: shooting and dribbling on the spot first. Jumps, landings and changes of direction come back gradually, contact and matches last.

Bringing the movement back in four stages

1. 1

   Running and ball work alone: dribbling and standing shots, no jumping.

2. 2

   Passes and shots in pairs, low intensity, no duels or jumping.

3. 3

   Team training without contact, footwork and changes of direction, small jumps.

4. 4

   Duels, rebounds, jumps, sprints, then matches.

Common injuries in this sport

• Ankle sprainResume single-leg landings after simple footwork; add duels last.
• Patellar tendon (jumper’s knee)Limit repeated jumps and alternate with rest days.
• Knee sprain (ligaments)Follow your surgeon’s or physio’s protocol; pivots, jumps and contact come after their approval.

Preparation exercises

• Wall sit hold

  Back to the wall, knees at about 60 degrees, hold 30 to 45 seconds. 4 repetitions with 1 minute rest.

  To start: 4 holds of 30 to 45 seconds, 1 minute rest, daily or every other day.

  Variations, mistakes and progression

  Easier

  Less bend (knees at 30 degrees), 20-second holds.

  Harder

  Deeper bend (90 degrees), or on one leg.

  Common mistakes

  • Letting the knees go far past the toes.
  • Pushing with your hands on your thighs.

  Moving on

  When 4 × 45 seconds causes no discomfort during or the next day, and tendon pain is easing.

• Heel raises

  Standing, rise on both feet and lower slowly over 3 seconds. Keep the knee straight, then bent to work the other part of the calf.

  To start: 3 sets of 12, 3 seconds down, every other day.

  Variations, mistakes and progression

  Easier

  Seated on a chair, a light weight on your knees.

  Harder

  Heels over the edge of a step, to go lower.

  Common mistakes

  • Bouncing at the bottom instead of controlling the way down.
  • Rising higher on one side than the other.

  Moving on

  When 3 × 15 is easy with no discomfort the next day: move on to single-leg raises.

• Single-leg balance

  Stand 30 seconds on one foot, knee slightly bent. Then with eyes closed, then on a cushion or unstable surface.

  To start: 3 holds of 30 seconds per leg, every day.

  Variations, mistakes and progression

  Easier

  One hand on a chair, or the tip of the free foot on the floor.

  Harder

  Eyes closed, then on a cushion, then throwing a ball against a wall.

  Common mistakes

  • Knee straight and locked.
  • Looking at your feet instead of a point ahead.

  Moving on

  When you can hold 30 seconds without putting the other foot down, as on the healthy side.

• Small jump landing

  advanced

  Jump a few centimetres and land softly on both feet, knees in line, then hold 2 seconds. Advanced exercise.

  To start: 3 sets of 5 landings, twice a week, after a warm-up.

  Variations, mistakes and progression

  Easier

  Simply rise onto your toes and come down quickly, without leaving the floor.

  Harder

  Slightly higher hops, then on one leg, then sideways.

  Common mistakes

  • Noisy landing with stiff legs.
  • Knees caving in.

  Moving on

  When 3 × 8 landings are quiet, knees in line, with no discomfort the next day.

• Lateral band walk

  Band around thighs or ankles, knees slightly bent, take 10 steps sideways each way.

  To start: 3 rounds of 10 steps each way, every other day.

  Variations, mistakes and progression

  Easier

  Band above the knees, short steps.

  Harder

  Band around the ankles, deeper knee bend, or a stronger band.

  Common mistakes

  • Letting the knees cave in.
  • Swaying the trunk at each step.

  Moving on

  When 3 × 15 steps with the band at the ankles is easy.

• Step-down landing

  advanced

  Standing on a 20 cm step, move one foot forward over the edge, drop off and land on both feet, knees bent and in line, quietly. Hold 2 seconds. Advanced exercise.

  To start: 3 sets of 5 landings, twice a week, after a warm-up.

  Variations, mistakes and progression

  Easier

  Simply step down and bend your knees as you arrive.

  Harder

  Higher step (30 cm), then add a small vertical jump straight after landing.

  Common mistakes

  • Noisy landing with stiff legs.
  • Knees coming together as you land.

  Moving on

  When 3 × 6 landings are quiet, knees in line, with no discomfort the next day: bring back your sport’s jumps, starting with short ones.

• Lateral shuffles

  Knees bent, chest up, weight on the balls of your feet: take 4 to 6 shuffle steps to the right without crossing your feet or bouncing high, then to the left.

  To start: 4 rounds of 5 steps each way, at an easy pace, every other day.

  Variations, mistakes and progression

  Easier

  Walk sideways, without any airborne phase.

  Harder

  Faster, then reacting to a signal (a partner points the direction).

  Common mistakes

  • Standing fully upright between steps.
  • Letting the knee cave in as you push off.

  Moving on

  When 6 fast rounds cause no discomfort the next day: move on to your sport’s changes of direction.

The doses are starting points. Stay at 2 out of 10 discomfort at most, during and the next day; otherwise switch to the easier version or go back to the previous exercise.

Equipment and set-up

• Basketball shoes with good cushioning and support.
• A clean floor to avoid slipping.
• A warm-up with light jumps before games.