Can someone help me with a plan?

[leeortz]

Hello,

I played basketball my entire life. I am about to 34. I am about 25 pounds overweight and have been suffering everytime after I play with shin pain, calf cramps, I pulled a hamstring about two months ago (it has headled but was bruised badly). I really want to keep playing, but I just don't know what to do anymore. I stretch for 10 minutes or so before playing, I ride the exercise bike for about 15 minutes, and I shoot around and such. It is not like I am running out of breath per say, it is just that I keep coming home in pain and recovery time is taking forever.

Any advice? Any low impact cardio you think might help my game? Should I lift some weights or something to strengthen my body. I know I need to loose the excess weight, but these injuries make playing almost not enjoyable, and it something I truely look forward to twice a week.

Thank you for anyone that is kind enough to respond.

Cheers!

[Heidi]

Hi,

It is natural that as we get older our bodies take longer to recover from injuries as well as regular exercise. You are doing the right thing to warm-up thoroughly before you play. Have you thought of trying dynamic or active stretching? These are a bit like drills which start off slowly and increase in speed and size of movement as your muscles warm-up.

Try things like running across the pitch with high knees, knees to bum, cariocas, side stepping, bounding etc etc. This is now being used as the mainmethod of warm-up by most professional athletes.

Have you thought about heat retainers/calf supports? http://www.return2fitness.net/Supports_And_Braces/Shin_And_Calf_Supports

Cold baths after the game? What about sports massage?

All of these things are just suggestions, but may be worth trying if you haven't already!

[leeortz]

I will look into those options. They sound good. I played on Wednesday with a constant pain in my calves. I did purchase one calf sleeve, and may purchase another one to wear while I play. It does appear that the one that stays warmed up hurts less than the other. I do feel a little silly running around with two calf sleeves on, but if it stops the pain who cares.

I strated playing on Sunday nights on top of my Wed. game. I can feel my shins really hurting, and have been icing and such. I will try these stretches and such and see if I can "get my legs back" as they say.

Thank you for your time and I will update you with progress.