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WORKOUTS
For serious sportspeople, injuries are part
of the game; sometimes minor, sometimes
career-ending. In this section, we seek
professional physiotherapist advice on a
particular sport’s most common injuries
and how to prevent and treat them.
B A S K E T B A L L
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For serious sportspeople, injuries are part
of the game; sometimes minor, sometimes
career-ending. In this section, we seek
professional physiotherapist advice on a
particular sport’s most common injuries
and how to prevent and treat them.
WORKOUTS
B A S K E T B A L L
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Originated in Northern America in
the late 19th Century, basketball has
long been one of the world’s most
popular sports, and has generated
some of the biggest sporting
superstars of the past few decades.
However, its relentless pace,
changing of direction, joint impact
and quick-fire jumping can play
havoc on the body.
Established in 2000 and one of
Malaysia’s leading clinics, Axis
Physiotherapy are the official
physiotherapists for one of the top
basketball teams of the Air Asia
Asean Basketball League, the KL
Dragons. Resident therapist Dr
Raynu gives us his thoughts on how
the body is used during basketball
and its most common injuries.
History
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For serious sportspeople, injuries are part
of the game; sometimes minor, sometimes
career-ending. In this section, we seek
professional physiotherapist advice on a
particular sport’s most common injuries
and how to prevent and treat them.
WORKOUTS
B A S K E T B A L L
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Legs
“Hamstrings facilitate knee-bending
every time the player lifts his leg
to run across the court or squats
down as they prepare to take a shot.
Together with the gluteus maximus,
it helps to hyperextend the hips.
The quadriceps muscle straightens
the knee joint every time you run
across the court or jump vertically,
while the calf muscles help
maintain balance and stability.”
Core
“Used most when landing from
jumping and for positioning
under the goal basket. Strong
core muscles absorb energy
when coming down from
layups, jump shooting or
blocking shots attempts.”
Upper body
“Deltoids support the shoulder
joints while reaching for the ball
and strong forearms help with
speedy dribbling. The pectorals
and triceps enable to shoot the
ball over greater distance and
strong biceps help with quickly
grabbing those rebounds.”

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For serious sportspeople, injuries are part
of the game; sometimes minor, sometimes
career-ending. In this section, we seek
professional physiotherapist advice on a
particular sport’s most common injuries
and how to prevent and treat them.
WORKOUTS
B A S K E T B A L L
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Common injuries
“Injuries sustained while playing
basketball can more varied than
people think. While knee ligament
damage and ankle sprains are
most common, facial cuts, muscle
strain, jammed fingers, and
patellar tendinitis are also occur
regularly.”
“Injuries can happen when you
least expect them, but there are
ways to reduce that risk. Such as
warming up thoroughly prior to
playing a game or training; ensure
a good core control by working
on speed, strength, endurance,
agility, and plyometric skills; use
good, proper techniques; hydrate
adequately; avoid over fatigue;
carry out a proper cool down; and
use good quality gym equipment,
shoes and attire.”
Injury prevention

5. Back Squats SQUAT JUMPS Shoulder press with throw Single-leg deadlift WALKOUTS
P O W E R S T R E N G T H B A L A N C E
The focus of these exercises is to develop power, strength and balance –
the essential combination for any good basketball player.
WORKOUTS
B A S K E T B A L L
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Back Squats SQUAT JUMPS Shoulder press with throw Single-leg deadlift WALKOUTS
P O W E R S T R E N G T H B A L A N C E
The focus of these exercises is to develop power, strength and balance –
the essential combination for any good basketball player.
WORKOUTS
B A S K E T B A L L