Pickleball Injury Prevention
The popularity of pickleball has exploded and so have the number of injuries associated with the sport. It might look harmless playing on a smaller court, but there is plenty of room for injury due to the compact nature of this recreational activity.
If you are going to play pickleball, it is important to prepare for pickleball. Otherwise, you might find yourself with a strain, sprain or tear of something that will sideline you indefinitely. So, what is the best way to stay in the game…warm-up to win!
A warm-up routine that involves elevating the heart rate, stretching out joints and increasing blood flow to the muscles is important. It’s not a fool-proof plan against injury, but will give you a fighting chance toward prevention before you pick up a racquet and hit the court. Most warm-up exercises mimic motions within pickleball, so they are easy to remember.
Start with some simple arm circles. Stretch your arms out to the side and begin moving them forward 10-15 times; reverse motion and move backwards 10-15 times; repeat 2-3 cycles. As you move through each cycle, you can increase the size of your circle to provide added stretch and range of motion. This will allow your shoulders to loosen up and not go into shock when you begin striking the ball during play.
Pickleball involves twisting of the body to reach for the ball, so it is smart to sprinkle in 10-15 trunk rotations to simulate the same movement and help your core grow stronger to withstand the activity. Stand with your feet slightly apart and your arms up/out with knuckles touching. Slowly and smoothly begin to rotate your body to the left and right a short distance. As you begin to feel your trunk area loosen up, go ahead and add more distance to your rotation.
Lunges work muscles in your thighs and buttocks and play an important role in relation to balance and strength. Performing 4-5 lunges (forward or backward) on each leg will prepare your body for movement in different directions, which happens often in pickleball.
Squatting does not seem to be a common occurrence in pickleball – participants are not in a permanent squat position while playing, but squats do serve as a strengthening tool to help tone your muscles, improve mobility, reduce stiffness and loosen crucial tendons. Warming-up with 10-15 squats is a valuable prevention tool and will add value in many ways to your game. The key is squat to a comfortable position, do not go to deep and cause injury. Listen to your body.
Heel raises. Strong calf muscles increase agility and the ability to lunge for a ball. Stand up tall, hold onto a net-pole, bench or wall. Lift your heels off the floor until you feel a strong tightening in the back of your leg, or calf muscle. Keep your toes on the floor and your knees straight, hold for 5 seconds, lower your heels slowly, repeat 10 times. This exercise produces multiple benefits for everyday activities.
Finally, shuffle like a champion. Simply, simulate court movement - shuffle side-to-side, 3-5 steps each direction, 15-20 times. It may feel strange without hitting a ball, but it is a critical step to prepare the body for what’s ahead.
Pickleball has become popular because it is a fun game for all ages as well as a great fitness activity for everyone involved. If you wish to explore the sport, but want to participate safely and within your abilities before you step on the court, call us today at 405.230.9270. We are happy to schedule an appointment with a specialist to discuss your pickleball dreams.
