Tips for minimizing arthritis pain during basketball

Shooting baskets is great fun — And anyone can do it! You can just shoot around or you can ratchet it up to actually playing games. But even just shooting can be tough on your neck, arms and shoulders. The full game of basketball itself, though, is tough on all of you.

With its sprinting, jumping, pivoting and twisting, basketball is among the toughest sports if you play it to its full tilt. So if you're serious about maintaining a basketball habit with arthritis, you need a rigorous exercise routine to keep limber.

Doing a three-part workout — aerobic, strengthening then stretching — three times a week to condition your body to basketball's constant changes of pace is a great idea.

As for how to minimize pain during a game, here are a few tips.

During a game of basketball (or even just a drill) you'll be running, jumping and twisting. You'll be rebounding, shooting and dribbling. If you don't stretch your muscles in advance and get your blood flowing, you greatly increase your risk of injury or serious joint and muscle pain afterward.

Leave full-contact play to the pros. Smart defenders know that by keeping their hands high and staying between the players they are guarding and the hoop, they make it awfully hard for their opponents to get off a shot.

No roughhousing is necessary. Be strategic, not aggressive.

If you find yourself standing around during the action, head to the bench for a rest. In a game, basketball players should be constantly on the go, getting clear for a pass or preparing to defend. Flat-footedness means you need a rest.

The teams that win are the teams with energy, particularly in the fourth quarter.

There are many, many great basketball drills and games that are far easier on your joints than a formal game.

Playing "21" from the foul line; having a game of Horse; even just lay-up drills or random shooting makes for a great time.

To improve your shooting, sometimes you just have to focus on setup and form.

Make sure your head and chest squarely face the basket, get the ball into your favoured hand just before release and let flick it from the wrist to let it fly. Don't push from the arms.