LDM Physio Corner - New Year. New Season. Break the Habits That Break You.
New year is reset time.
Not just goals, habits.
In basketball, knee and ankle issues don’t usually come from one bad landing. They build up quietly from load, fatigue, and skipping the basics. If you want to stay on court this season, this is the habit to lock in for 2026:
Daily isometrics.
🦵 Why Isometrics Matter for Basketball
Keep knees and ankles healthy under load
Reduce tendon pain and flare-ups
Build tolerance for jumping, sprinting, and defending
Can be done anywhere, no equipment
This is what pros use to stay durable across a season.
🔥 Your Daily Knee & Ankle Routine
1️⃣ Wall Sits
The foundation. Non-negotiable.
How:
Back flat against the wall
Knees and hips around 60°
Chest tall, heels down
Dose:
45 seconds
3 times per day
Why:
Loads the knee tendon safely
Builds strength for deceleration and landing
Helps manage front-of-knee pain and fatigue
2️⃣ Split-Stance Lunge Isometric
Where durability meets performance.
How:
Split stance, one foot forward
Drop into a lunge and hold
Front knee stacked over toes
Back heel lifted
Dose:
45 seconds each side
2 sets
Once per day
Why:
Strengthens knee and ankle together
Improves control in defensive stance
Supports full-speed sprinting and change of direction
🧠 Make It Stick
Wall sit while brushing your teeth
Lunge hold while scrolling or watching highlights
Miss a day? Reset the next one. Don’t overthink it
Consistency beats motivation. Every time.
📲 Want More Help Staying Healthy This Season?
I share regular basketball-specific physio education on Instagram, simple explanations, rehab drills, and injury-prevention work you can actually use.
👉 Follow @mazza.physio for more content on:
Knee and ankle health
Managing soreness through the season
Staying strong, fast, and available
Strong habits now mean more minutes later.
Make 2026 the season you stay on court.
Hamza
Your Friendly Neighbourhood Physio
@mazza.physio