2025-12-18 09:00
As a former college player who now spends more time analyzing games from the sidelines and rehabbing old injuries than playing, the news about Poy Erram’s meniscal tear hit close to home. After TNT’s Game 5 win, his candid admission, “Wala eh, hindi talaga kakayanin… Nagkaroon ng meniscal tear ‘yung left leg ko. Ngayon namamaga siya, kailangan ko pa-surgery,” is a stark reminder that even at the professional level, the body has its limits. It got me thinking about the all-too-common narrative in basketball, where the thrill of the game is often shadowed by the risk of injury. My own playing days were cut short by a nasty ankle sprain that I never properly rehabbed, a mistake I see countless weekend warriors repeat. So, let’s talk about preventing the most common and possible injuries in basketball for safer play. This isn’t just theoretical for me; it’s a lesson learned through personal missteps and years of observing the sport I love.
Basketball’s explosive nature—the jumping, cutting, pivoting—makes it a perfect storm for specific injuries. We’re talking about ankle sprains, knee injuries (like ACL tears and meniscus damage, exactly what Erram is facing), finger jams, and muscle strains in the hamstrings and groin. The data, though estimates vary, suggests that ankle sprains alone account for something like 25% of all basketball injuries. I remember reading a study that put the incidence of ACL injuries in basketball players, particularly females, at a rate roughly 3 to 5 times higher than in many other sports, though the exact figure of 4.2 per 10,000 athlete exposures sticks in my mind. The point is, these aren’t random accidents; they’re often predictable and, to a significant degree, preventable. The key shift we need to make, from my perspective, is moving from a reactive mindset (“I’ll deal with it when it happens”) to a proactive one. It starts long before you step on the court. In my opinion, the most overlooked aspect is a proper dynamic warm-up. So many players, myself included in my youth, would just shoot a few lazy jumpers and think we were ready. That’s a recipe for disaster. You need to prime the muscles and joints for the specific demands of the game: leg swings, walking lunges with a twist, high knees, butt kicks—activities that increase blood flow and range of motion. It should take a good 10 to 15 minutes, no shortcuts.
Then we have to address strength and conditioning, which is where I believe amateur players can learn the most from the pros. The goal isn’t just to get big; it’s to build resilience. Strengthening the muscles around key joints creates a natural brace. For the ankles, I’m a huge advocate for single-leg balance exercises and calf raises. For the knees, which are so vulnerable, the focus must be on the hips and glutes. Weak glutes lead to the knee caving in during a landing or cut—a biomechanical flaw called valgus that is a primary culprit for ACL and meniscal tears. Exercises like clamshells, glute bridges, and lateral band walks are non-negotiable in my book. I’d argue that a player who dedicates two sessions a week to this kind of foundational strength work is investing in a longer, healthier career. And let’s not forget about landing mechanics. We idolize the high-flyers, but landing stiff-legged or on one foot with poor alignment is asking for trouble. Coaches should drill “soft” landings—knees bent, hips back, absorbing the force through the muscles—until it becomes second nature. It’s boring, I know, but it’s crucial.
Of course, equipment and environment matter more than people think. Shoes are your first line of defense. I’m personally biased towards shoes with good ankle support and a tread pattern suited for the court surface you play on most. Playing in running shoes on a hardwood court is a personal pet peeve of mine; the lack of lateral support is an ankle sprain waiting to happen. And the court itself must be clear of debris and moisture. I’ve seen more slips on a wet spot from a water bottle than I care to remember. Finally, there’s the often-ignored principle of listening to your body. Playing through pain is glorified in basketball culture, but it’s a dangerous trap. Fatigue dramatically increases injury risk. Erram’s situation, needing surgery for a torn meniscus, underscores that some injuries are severe and require professional intervention. Pushing through a tweak can turn a minor strain into a major tear. My rule now is simple: sharp, acute pain means stop immediately. Dull, persistent ache means evaluate and likely rest. Proper recovery, including hydration, nutrition, and sleep—aim for at least 7-8 hours, though I know it’s tough—is what allows your body to adapt and get stronger, not break down.
In the end, safer play in basketball isn’t about eliminating the sport’s inherent physicality; that’s part of its beauty. It’s about respecting the demands we place on our bodies and giving them the tools to respond. Poy Erram’s unfortunate injury is a high-profile example of a challenge faced by players at every level. From my experience, the players who last the longest aren’t always the most talented, but they are often the most disciplined in their preparation and recovery. They do the boring warm-ups, the strength work, and they know when to sit out. By integrating proactive measures—targeted strength training, dynamic warm-ups, smart equipment choices, and honest self-assessment—we can dramatically shift the odds in our favor. It’s about playing smarter to play longer, ensuring that the love of the game isn’t cut short by an injury that could have been prevented. That’s a win worth working for, long after the final buzzer sounds.
