Author: Rosemary Buckle, M.D.
A little warmup can go a long way. And failing to properly warm up before getting out on the court or green can be a costly mistake. An infographic published on Advocate Health Care provides some easy-to-follow suggestions for warming up before playing basketball, golf and tennis.
Basketball Warmup Tips
Off the court…
- Exercise 30 minutes a day
- Do aerobic, core and low-level plyometric exercises (these include jumping jacks, Burpees, standing long jump and high knees).
- Do lower extremity flexibility and strengthening exercises.
- Warm up thoroughly before game time.
- Start slowly with small jumps and gradually build.
- Land softly to absorb the shock.
Additional basketball injury prevention tips:
Golf Warmup Tips
Always warm up before the first tee… to reduce the risk of injury and improve your score! Did you know that a dynamic stretch warmup before playing can help increase club head speed and ball speed?
Warm up to improve:
- Drive distance
- Smash factor
- Number of consistent ball strikes
Additional golf injury prevention tips:
Tennis Warmup Tips
Good tennis warmup exercises include:
- Aerobic and core exercises.
- Lower extremity flexibility and strengthening exercises.
- Shoulder and elbow exercises.
Additional tennis prevention tips:
Be aware: Shoulder and elbow overuse injuries can occur from the repetitive overhead forces and torques involved in serving and volleying.
View the full infographic below for more information…
Injured? Need help with mechanics? See a Houston sports med provider.
For more information about how you can protect yourself against injury, schedule an appointment at Houston Institute for Sports Medicine & Orthopedics by calling (713) 756-5546. You can also schedule your appointment online.
Please consult with your physician before undertaking any form of medical treatment or adopting any exercise program or dietary guidelines.