A Guide to Preventing and Treating Possible Injuries in Basketball

Let’s be honest, when we step onto the basketball court, whether it’s a weekend pickup game or a high-stakes professional series, the last thing on our minds is the intricate network of ligaments and cartilage in our knees. We’re thinking about the next move, the open shot, the defensive stop. But as I read the recent quote from Poy Erram of TNT Tropang Giga in the PBA, detailing his meniscal tear and impending surgery, it hit close to home. “Wala eh, hindi talaga kakayanin,” he said after their Game 5 win. “Nagpa-MRI kami kanina. Nagkaroon ng meniscal tear ‘yung left leg ko. Ngayon namamaga siya, kailangan ko pa-surgery.” That moment—the stark transition from competitive high to a season-altering diagnosis—is a powerful reminder of how fragile an athlete’s career, and any player’s mobility, can be. It’s why a guide to preventing and treating possible injuries in basketball isn’t just theoretical; it’s essential reading for anyone who loves the game. In my years both playing and studying sports medicine, I’ve seen too many talented individuals sidelined by issues that were, in hindsight, manageable or even preventable.

Prevention, as they say, is worth a pound of cure, and in basketball, this starts long before the opening tip-off. I’m a huge advocate for dynamic warm-ups over static stretching for game readiness. Think leg swings, high knees, lateral shuffles—movements that increase blood flow and prepare your muscles and joints for the specific demands of the sport. A cold muscle is far more susceptible to strains, like those common hamstring or groin pulls. Strength training is non-negotiable, and I’ll be frank: many players neglect the foundational work. It’s not just about squats for your quads. The real secret sauce lies in strengthening the often-ignored stabilizers—the gluteus medius, the muscles around the hips, and the core. A weak core or unstable hips place tremendous, unnatural stress on the knees and ankles. Data from a 2019 review in the Journal of Athletic Training suggested that neuromuscular training programs, which focus on balance, landing mechanics, and strength, can reduce non-contact ACL injury risk by up to 50-70%. That’s a staggering figure. Furthermore, don’t underestimate the role of footwear and court surface. Worn-out shoes lose their cushioning and support, dramatically increasing impact forces on the lower body. I personally made the switch to shoes with better ankle support years ago after a nasty sprain, and the difference in confidence and stability was night and day.

Yet, despite our best efforts, injuries like Erram’s meniscal tear happen. The sudden cuts, jumps, and collisions are inherent to basketball. Recognizing and treating injuries correctly from the outset is crucial. The immediate protocol for acute injuries—think a sprained ankle or a knee twist—should be second nature: Rest, Ice, Compression, and Elevation (RICE). But here’s my strong opinion: the “Rest” component is widely misunderstood. It doesn’t mean complete immobilization for weeks. It means protecting the injured area from further harm while often beginning controlled, pain-free movement early to promote healing. For a sprain, that might mean ankle alphabet exercises after 48 hours. Misjudging this can lead to prolonged stiffness and weakness. When it comes to diagnoses, Erram’s story is instructive. He mentions getting an MRI. That imaging is key for soft-tissue injuries. You can’t effectively treat what you haven’t properly diagnosed. A “tweak” in the knee could be anything from a minor strain to a meniscal tear or ACL issue. Seeking professional evaluation from a sports medicine doctor or physiotherapist is critical. Trying to “play through the pain” is, in my view, one of the most damaging mindsets in athletics. It turns a manageable 2-week recovery into a chronic 6-month problem.

Treatment paths vary immensely. For some meniscal tears, especially smaller, stable ones, a rigorous course of physical therapy focusing on quadriceps and hamstring strengthening might be sufficient. For others, like in Erram’s case where surgery is deemed necessary, the road is longer. Modern arthroscopic surgery is minimally invasive, but the subsequent rehabilitation is the real work. It’s a marathon, not a sprint. I’ve guided athletes through this process, and the mental challenge often rivals the physical one. The timeline is measured in months, not weeks. Returning to play requires passing functional tests—jumping, cutting, hopping on one leg—not just being pain-free. Rushing this phase is a recipe for re-injury. For common overuse injuries like patellar tendinitis (jumper’s knee), treatment shifts to load management, eccentric strengthening exercises (like slow, controlled decline squats), and addressing biomechanical flaws in jumping and landing technique. Sometimes, the simplest tool is the most overlooked: rest. Giving the body time to adapt and heal is a form of training, not a sign of weakness.

So, what’s the takeaway from all this? Basketball is a beautiful, demanding game that tests our limits. A comprehensive approach to injury prevention and treatment isn’t about living in fear; it’s about respecting the game and your body enough to play it longer and more effectively. It means investing time in proper warm-ups and strength training, listening to your body’s warning signals, and having the wisdom to seek expert help when needed. Poy Erram’s situation, while unfortunate, highlights the professional pathway—prompt diagnosis, clear treatment plans, and a focused rehab. For the rest of us, adopting even a fraction of that disciplined approach can keep us on the court and out of the clinic. Ultimately, the best treatment is the injury that never happens. By building a resilient body and cultivating smart habits, we give ourselves the best chance to enjoy this game we love, season after season, with our knees, ankles, and passion fully intact.