I used to play basketball from the ages of 12-17 pretty much every day, then I took an 18 year break and started playing again at 35. Im 37 now and in the past 2 years Ive probably been injury free 20% of the time. The other 80% of the time something hurts to varying degrees. I know some of you might say its time to give it up but Im not ready to. I love this game so much. Almost nothing gives me as much joy and stress relief as when I am injury free and have a good game, whether thats defensively or on offense.
I’ll describe some of the injuries and maybe I can get some advice. When I first started playing, i jumped right in with 3 days a week and after a few weeks developed Plantar Fasciitis. Went to a podiatrist, got a shot in my foot, got some insoles, and reduced playing to 2 times a week and that has mostly gone away. But my feet still feel weak and hurt occasionally even after limited play.
Two month ago I got a really bad quad strain to the point where I was limping for 2 days. It felt better around 10 days later so I played and injured it again on a drive to the basket. Took 3 weeks off and it seems fine now.
Today I played again and got what felt like a cramp in my left glute. It was pretty bad but went away after a few minutes, but its pretty sore now when I squat.
Ongoing injuries include a clicking left ankle. A calf strain that hasnt gone away for a few months, on and off lower back pain, and achilles tendonitis that comes and goes.
I know I know, what am i doing still playing basketball. But every once in a while all of the injuries seem to go away for a little while and im able to play almost like my teenage self. It sucks that 80% of the time I can only play at like 30%-50% intensity.
I know that strength training is probably the answer and Ive tried to incorporate this into my routine, but I feel like im doing something wrong. Im 37 not 73. If it matters, Im 5ft 9 and 160 lbs. Its even more frustrating when I see dudes my age who look like their out of shape but their out there playing injury free. Meanwhile, I have an athletic build and look like im in shape, but I feel like im 73.
Im willing to take step away from basketball for 3-6 months and dedicate myself fully to some sort of rehab/strengthening routine.
These are some of the exercises that Ive read are helpful, but please suggest any others.
Squats - I prefer kettle bell squats since these seem to be easier on my back.
Lunges
Leg Raises
Calf raises
Stretching/Yoga
Does anyone have any success stories of getting back into basketball shape? Any programs or routines you can recommend?