Saturday, May 17, 2025

Basketball Conditioning with Lower Body Injury

Players with severe lower body injuries face multiple challenges. Limb atrophy (muscle wasting) occurs rapidly with accompanying weakness.

Conditioning likewise fades without game play, treadmill, or cycling. "Todd Buckingham, Ph.D., exercise physiologist at PTSportsPRO in Grand Rapids, Michigan, tells Runner’s World that most people will see their VO2 max fall between 4 and 8 percent after about a week of no training. By two months, you may be looking at a 20 precent drop, and mitochondria (the “powerhouse” of the cell) declines at an even faster rate. “After one week [without training], mitochondrial content in the muscle fibers decreases by about 50 percent,” he adds."

This Runner's World piece suggests many specific alternatives for limited or non-weight bearing exercise. Thinking about Jayson Tatum's recovery, I wonder about one-legged rowing, arm ergometry, and seated battle ropes in particular. 

There's no urgency to reestablish conditioning but most recovering athletes want to resume activity as soon as possible.

Swimming won't be an early option as wound healing takes priority.

For people interested in upper extremity conditioning exercises, these might apply. 

During weight-bearing restriction, what options are available for conditioning?

From ChatGPT:

1. Arm Ergometer (Upper-Body Cycle or UBE)

  • Best option for cardio when lower-body use is limited.

  • Mimics cycling but with arms; adjustable resistance.

  • Targets shoulders, arms, and upper back while elevating heart rate.

  • Can be used seated (even in a wheelchair or with a leg elevated).

2. Seated Battle Ropes

  • Short intervals (20–30 seconds) of high-intensity arm slams or waves.

  • Great for anaerobic and aerobic conditioning.

  • Works core and upper body, raises heart rate quickly.

  • Keep the lower extremities supported and stabilized.

3. Shadow Boxing or Seated Punch Drills

  • Use light dumbbells or resistance bands.

  • Throw jabs, hooks, and uppercuts while seated.

  • Time-based intervals can create aerobic stimulus.

  • Engages core, deltoids, and cardiovascular system.

4. Resistance Band Circuits

  • Combine upper-body movements (rows, presses, curls, triceps extensions) in a nonstop circuit.

  • Minimal rest between sets keeps the heart rate elevated.

  • Easy to adjust intensity and position to protect the injury.

5. Swimming with Pull Buoy (if medically cleared)

  • If in water therapy is permitted, a pull buoy between the legs can keep lower limbs immobile.

  • Swimming with just arms (freestyle or breaststroke) provides resistance and cardio without weight-bearing.

6. Arm-Based HIIT Circuit (Seated)

Create a timed circuit with the following exercises:

  • Medicine ball slams (seated)

  • Resistance band punches

  • Overhead presses (light weights)

  • Seated battle ropes

  • Seated lat raises

Structure:
30 seconds work / 15 seconds rest x 3–5 rounds

Precautions

  • Always coordinate with physical therapy or medical staff.

  • Monitor fatigue closely to avoid shoulder overuse injuries.

  • Keep posture supported, especially if seated for long periods.

 Lagniappe. Mental fortitude matters most if you have enough ability. 

Lagniappe 2. Close the gap. 


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