How to train your wrists when playing basketball? How to avoid spraining your wrists when playing basketball

Although basketball is fun and can strengthen the body, it is not only fun for young people, especially men, but it is also a national sport. Therefore, before playing basketball, doing a good warm-up can avoid sports injuries to a certain extent. Before playing basketball, move your wrists and all the joints of your fingers. How to train your wrists before the basketball game starts? Let's take a look!

Contents of this article

1. How to train your wrists by playing basketball

2. How to avoid spraining your wrist while playing basketball

3. What to do if you sprain your wrist while playing basketball

How to train your wrist in basketball

First method

1. Exercise your arms with push-ups, pull-ups or dumbbells.

2. Exercise your wrists: Find a thick stick that can bear weight, tie a rope in the middle, and then use the strength of your wrist to rotate the stick (the tied object will also move up and down accordingly). Switch the movement back and forth clockwise and counterclockwise until your hands are sore. Do one set. Rest for 2 to 3 minutes. Do 3 sets a day.

3. Exercise your fingers, hold the fitness equipment or fixed position with your fingers until your fingers are sore. It is best to persist for 3 sets a day, but it doesn’t matter if you do more sets. This is endurance training. Next, hold the dumbbell from bottom to top (exhale), release, and grab it in mid-air (inhale). It is best to have something like a mat underneath. This is to train sensitivity and finger strength.

Second method

You can use a 500g small dumbbell, with your forearm perpendicular to the ground, and flip your wrist back and forth. But I usually use a Coke bottle filled with water, which is exactly 500 grams. You can do this when you have nothing to do, such as when watching TV, waiting for someone, or walking. Just don't overdo it and get hurt. In addition, my movements are also different. I keep my forearms horizontal, palms facing up, and wrists flipped up. After doing 100 with the left hand, switch to the right hand, and after doing 100 with the right hand, switch to the left hand. 100 for each hand counts as one set. Generally, I can do four to five sets in fifteen minutes (the time it takes to walk from the study room to the dormitory).

The third method

1. Playing basketball requires a soft wrist and a correct wrist follow-up after the shot. To improve wrist strength, you can use dumbbells or handgrips. As long as you are determined, the method is not important. The main thing is to be persistent and not rush for success.

2. Practice shooting more often to develop hand strength. Do not use other methods to develop finger strength, as this may affect your shooting. Once finger strength is strengthened, you need to adapt to shooting again.

3. Just do push-ups, pull-ups and other exercises.

4. Push-ups, single and double bars.

How to avoid spraining your wrist while playing basketball

Do a good warm-up exercise: Do a good warm-up exercise to avoid sports injuries to a certain extent. Before playing basketball, move your wrists and all the joints of your fingers.

Strengthen wrist strength: You can do more exercise in your daily life, and you can also use a hand gripper to practice strengthening your fingers and wrists.

Do what you can: If you are hit and fall while playing basketball, and you cannot use your arms to keep steady, do not force yourself to do it, as it is easy to sprain your wrist.

Wear protective gear: Wearing protective gear for playing basketball, such as arm guards, elbow guards, etc., can play a certain protective role.

What to do if you sprain your wrist while playing basketball

Stop exercising: If you sprain your wrist while playing basketball, stop exercising immediately and try to keep your wrist in a more comfortable position. Do not continue to use the injured hand to exert force to avoid secondary injury.

Check the injury: After you stop exercising, you should check the wrist sprain promptly to see if there is any wound and where the pain is. If you experience swelling and pain in your wrist after hitting your hand on the ground while playing basketball, and you feel intense pain when you move your wrist or press the swollen area, it is recommended that you seek medical attention and treatment in a timely manner.

Cold compress: If the wrist sprain is relatively minor and can be handled by yourself, you should promptly apply cold compress to the sprained area with an ice pack or cold towel for 20-30 minutes. This can cause the capillaries to contract and help relieve swelling in the sprained wrist.

Hot compress: 24 hours or 48 hours after spraining your wrist, you can apply hot compress to the sprained area to promote blood circulation and reduce swelling and relieve pain.

Massage: If you sprain your wrist while playing basketball and feel pain, you cannot massage the injured area within 24 hours. After 24 or 48 hours, you can gently massage the injured area. If you don't know how to massage, it's best to find a professional doctor to do it. Don't massage blindly to avoid aggravating the swelling and pain of the wrist.

Apply plaster: If you sprain your wrist, you can apply a plaster that can relieve pain and promote blood circulation to the swollen and painful area. However, this treatment needs to be done after 24 hours. You cannot apply a plaster when you have just sprained your wrist, as it will easily aggravate the swelling and pain.

Rest and recuperate: After spraining your wrist, do not continue to play basketball. You should wait until the injury is completely healed before exercising again. In the early stages of sprain, you should avoid excessive force on the sprained area.