Foam Roll to Stay Healthy During Basketball Season | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Foam Roll to Stay Healthy During Basketball Season

March 13, 2013 | Alessandro Brazzit

Must See Basketball Videos

Basketball players are constantly running, jumping and changing direction. For tall athletes, this can cause muscle stiffness and low-back pain, which can hurt their performance over a long season.

To counter the stresses of the game, add prehab exercises to your training. Specifically, start foam rolling to improve your mobility, reduce soreness and eliminate muscle imbalances that can cause injury.

Foam rolling is a form of self-massage—technically called self-myofascial release—that involves slowly rolling a dense foam cylinder over a muscle group. The pressure from the foam roller breaks up adhesions (tight spots) within muscles, improves tissue quality and increases blood flow.

I recommend rolling your muscles before a workout, practice or game to prepare your body for intense exercise. Start with your lower body and work your way up. Roll each muscle group for 30 to 60 seconds and focus more on sensitive areas.

Foam Rolling Exercises

  • Calf: 1x30 seconds each leg
  • Hamstring: 1x60 seconds each leg
  • Thigh: 1x60 seconds each leg
  • Quad: 1x60 seconds each leg
  • Glute: 1x30 seconds each side
  • Low Back: 1x60 seconds
  • Middle Back: 1x30 seconds
  • Lat: 1x30 seconds each side
  • Chest: 1x30 seconds each side
Topics: BASKETBALL | PREHAB
Alessandro Brazzit
- Alessandro Brazzit is the strength and conditioning coach for junior performance development at FC Treviso. He has worked as a strength and conditioning coach with...
Alessandro Brazzit
- Alessandro Brazzit is the strength and conditioning coach for junior performance development at FC Treviso. He has worked as a strength and conditioning coach with...
Must See
Jadeveon Clowney on Making Big Hits
Views: 3,815,493
Derrick Rose Explains How He Stays Positive
Views: 5,020,437
Dwyane Wade Leads by Example
Views: 4,459,089

Featured Videos

Path to the Pros Episode 6: The Combine Views: 1,007
James Harden Resisted Euro-Step Views: 11,715
Tim Tebow's NFL Off-Season Workout Views: 139,786
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Dwyane Wade Jumps Onto a 42" Box
Views: 10,738,584
Dustin Pedroia on Training
Views: 10,919,135
Derrick Rose Explains How He Stays Positive
Views: 5,020,437
Dribbling Drills for Tighter Handles
Views: 4,328,909
STACK Fitness Weekly: How To Do a Muscle-Up
Views: 778,250

Load More
More Cool Stuff You'll Like

Evan Gattis's Protection-Enhanced Catcher's Helmet

How to Prevent Baseball Injuries During the Off-Season

Coaches: Prevent Injuries With the Recovery Management Tool

6 Simple Tips to Prevent Knee Injuries

Tips for Working Out With a Hand or Arm Injury

Quarterbacks: 4 Tips to Keep Your Throwing Shoulder Healthy

The 8 Most Dangerous Exercises for Your Shoulders

Prevent ACL Injuries With This Hamstring-Focused Workout

How to Prevent Injuries With 3 Yoga Poses

6 Steps for Recovering From a Season-Ending Injury

4 Sports Massage Techniques to Relieve Tight Muscles

Pectoral Tendon Ruptures and Injury Prevention

Eliminate Elbow Pain with These 3 Methods

5 Things You Can Do to Prevent Muscle Injuries

What You Need to Know About Tiger Woods' Back Injury

7 Ways to Fix Back Pain

4 Strategies to Prevent Tommy John Surgery

5 Bodyweight Exercises to Prevent Baseball Injuries

3 Causes of Recurring Hamstring Injuries

5 Exercises to Prevent ACL Tears

Basketball Players: Prevent Ankle Sprains With These 3 Exercises

Outsmart Injury With These 4 Predictive Tests

Sports Hernias: What You Need to Know

The Secret Weapon Powering Stephen Curry's Resurgence

2 Ways to Fix Anterior Pelvic Tilt

How to Treat Piriformis Syndrome

How to Keep Your Feet Healthy On and Off the Field

Connective Tissue: The Key to Preventing ACL Injuries

Avoid Low-Back Pain With These 7 In-Season Exercises

Achilles Tendon Ruptures: Prevention and Recovery

How to Bench Press With a Shoulder Injury

Why Strengthening This Muscle May Fix Knee Pain

3 Ways to Prevent the Most Common Hockey Injury

8 of the Most Ridiculous Off-Field Athlete Injuries of All Time

6 Ways to Prevent Common Sports Injuries

Bulletproof Your Body with 5 Easy Injury Prevention Exercises

5 Tips to Intelligently Train Through Lower Back Pain

Predicting the Impact of DeMarco Murray's Hand Injury

10 Ways to Fix Back Pain

How to Train With Running Blisters

Impressive Advances in ACL Rehab

STUDY: Imaginary Exercise Helps You Recover Faster From Injury

The Future of Sports Injury Rehabilitation