How to Prevent Basketball Injuries During March Madness

March Madness is here, and basketball fever is at an all-time high. Whether you’re getting back on the court to relive your competitive days or simply looking to stay active, it’s essential to take the right steps to protect yourself from injury. Dr. Yash Mehta recently appeared on DC News Now to share expert guidance on staying injury-free during basketball season.

Common Basketball Injuries and How to Avoid Them

Basketball is a fast-paced, high-impact sport that places considerable stress on the joints, muscles, and cardiovascular system. Some of the most frequently encountered injuries include:

• Ankle Sprains – Caused by sudden direction changes, quick stops, or improper landings.
• Knee Injuries (ACL/Meniscus Tears) – Often occur during pivoting or awkward jump landings.
• Shoulder Strains – Can result from repetitive shooting motions or aggressive contact.
• Back Strains – Common in players with weak core support or those who twist abruptly.

Fortunately, many of these injuries can be prevented by following key strategies before, during, and after gameplay.

1. Prepare Before You Step on the Court

According to Dr. Mehta, injury prevention begins well before the first whistle. Ensuring your body is adequately warmed up and properly supported is critical:

“The preparation starts before you even get out of the court.”

• Dynamic Stretching – Aim for 5 to 10 minutes of movement-based stretches (such as lunges, high knees, or arm circles) to increase circulation and loosen muscles. “Often I see someone over on the side, and they’re like, ‘Oh, alright, I’ll just touch my toes—that’s the stretch.’ But five to ten minutes of dynamic stretching really gets the blood flowing and helps prevent injuries.”
• Use Joint Support When Needed – If you have a history of joint discomfort or prior injuries, braces or compression gear may help reduce risk.
• Choose the Right Footwear – Select basketball shoes that offer proper ankle support and cushioning to protect your feet and joints during high-impact play.

2. Basketball Injury Prevention Tips

Recreational athletes may not have professional-level conditioning, and that’s completely fine. Dr. Mehta recommends structuring games in a way that allows for adequate recovery and performance:

• Play in Short Bursts – Opt for shorter, high-intensity games (such as 10-minute intervals) rather than extended two-hour sessions. This helps prevent fatigue-related injuries.
• Stay Active Off the Court – During breaks, light movement helps maintain muscle readiness and prevents stiffness.

3. Stay Active Between Games

Athletes who only play occasionally without regular conditioning are at increased risk of injury. Off-the-court training can make a significant difference in performance and safety:

• Strength Training – Build muscle support around joints, particularly in the legs and core, to improve balance and durability.
• Flexibility Training – Practices like yoga and mobility exercises, including sun salutations, can help improve flexibility and joint range of motion.
• Cardiovascular Training – Basketball involves short, intense bursts of activity. Incorporate cardio workouts such as interval training to enhance endurance and reduce fatigue.

Despite best efforts, injuries can still occur. It’s important to listen to our bodies—don’t dismiss the symptoms if something doesn’t feel right.

Our team at VSI specializes in diagnosing, treating, and preventing sports injuries. We offer personalized treatment plans to help athletes of all levels recover safely and return to the activities they enjoy.

Schedule a consultation and take the next step toward safe, pain-free movement.

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