Preparing your Body for Basketball at the September Games

Basketball at the September Games is more than just a few games with your coworkers. It's a chance to move, compete, and challenge yourself outside of the office. Whether you're playing every week or lacing up your basketball shoes for the first time in years, how you prepare matters.

At Myo, we believe in FutureProofing your body. That means helping you move well today so you can keep doing the things you enjoy tomorrow. It's not about chasing perfect movement or avoiding every ache and pain, it's about building a body that's resilient, adaptable, and ready for whatever life throws at it.

Warm Up for Performance, Not to "Loosen Up"

Your warm-up isn't just about stretching. It's about preparing your nervous system and muscles for the movements you're about to perform. Instead of walking onto the court cold, spend 5-10 minutes gradually increasing your heart rate and introducing basketball-specific movements.

Try this simple warm-up:

• 1 minute brisk walk or light jog
• 10 bodyweight squats
• 10 walking lunges per leg
• 20 seconds high knees
• 20 seconds butt kicks
• 10 lateral shuffles each direction
• 5 squat jumps, focusing on landing softly

A proper warm-up helps your body transition from sitting at your desk to sprinting down the court.

Build Capacity Before You Need It

One of the biggest contributors to injury isn't a single awkward movement, it's asking your body to do more than it's prepared for. If you've been mostly sedentary leading up to the tournament, don't expect your body to instantly handle multiple basketball games.

In the weeks beforehand, try incorporating:

• Bodyweight squats
• Walking lunges
• Step-ups
• Calf raises
• Single-leg balance exercises

These movements improve the strength and control your body relies on when cutting, jumping, and changing direction.

Don't Neglect Your Ankles and Hips

Your ankles and hips are the foundation for almost every basketball movement. When they're stiff, your knees and lower back often end up working harder than they should.

Before each game, spend a couple of minutes on:

• Knee-over-toe ankle rocks
• Heel raises
• Hip openers
• Deep bodyweight squats

Think of mobility as giving your body more movement options, not forcing it into positions it isn't ready for.

Practice Good Landings

Everyone loves jumping for rebounds. The landing is what matters most.

Aim to:

• Land quietly
• Keep your knees slightly bent
• Let your hips absorb the force
• Stay balanced before your next movement

Better landing mechanics reduce unnecessary stress throughout the lower body while making you more efficient on the court.

Recovery Is Part of Performance

FutureProofing your body isn't only about what happens before the game. Recovery is where your body adapts.

If you're playing multiple games:

• Stay hydrated throughout the day.
• Walk around between games instead of sitting the entire time.
• Eat a snack with carbohydrates and protein if you'll be playing again later.
• Get a good night's sleep afterward - it's one of the best recovery tools available.

The better you recover, the better you'll feel for your next game and your next workout.

Listen to Your Body

Feeling challenged is part of sport. Feeling sharp pain isn't. Muscle fatigue is expected. Swelling, instability, or pain that changes how you move deserves attention. One of the best ways to futureproof your body is to address small problems before they become bigger ones.

Your 5-Minute Basketball Prep Routine

Pressed for time? Here's a quick routine you can do before every game.

• 1 minute brisk walk or jog
• 10 bodyweight squats
• 10 walking lunges per leg
• 10 glute bridges
• 10 calf raises
• 20 seconds lateral shuffles each direction
• 5 squat jumps with soft, controlled landings

Five minutes is enough to help your body transition from office mode to game mode.

Think Beyond the Tournament

The goal isn't just to get through one basketball tournament without getting hurt. The goal is to build a body that lets you say "yes" to the next game, the next hike, the next ski trip, or the next season without hesitation. That's what we mean by futureproofing your body.

Every warm-up, every strength session, every recovery habit, and every smart movement decision adds up over time. At Myo, we help people build resilient bodies through movement, strength, and hands-on care so they can keep doing what they love for years to come. Whether you're recovering from a nagging injury, looking to improve your performance, or simply want to move with more confidence, our team is here to help you build a body that's ready for whatever comes next.

As a Calgary Corporate Challenge participant, you can book your first appointment at Myo and receive 50% off your first visit. It's a great opportunity to address any aches and pains, improve your movement, and continue futureproofing your body long after the tournament is over.

Good luck to all the teams, have fun, play hard, and we'll see you on the court!