Pain free Pickleball!
By: Ariel Hovland, PT, DPT, CSCS
Pickleball is a rapidly growing sport, and can be both fun and competitive! I recently started playing pickleball, and I’m HOOKED. Like any physical activity, it's essential to play smart to prevent injuries. Let’s talk about some of the most effective strategies to make sure that an injury doesn’t keep you off the court!
1. Warm Up Properly: Before diving into a game of pickleball, take a few minutes to warm up your muscles and joints. Gentle stretches, light jogging, or dynamic movements help increase blood flow, which can reduce the risk of strains or sprains. Here’s a few of our favorite pickleball warmup exercises:
-Inchworm to high lunge with rotation
-Forward lunge with thoracic rotation
-Quad stretch to reach
-Frankenstein walks
2. Focus on Technique: If you’re new to the sport, a lesson or two can be super helpful in improving your technique! Work on your posture, grip, and footwork to ensure efficient movements that minimize stress on your muscles and joints.
3. Incorporate Strength training: Building overall strength can significantly reduce the risk of injuries. Focus on exercises that target the muscles used in pickleball, such as your legs, core, and upper body. Strong muscles provide better stability and support for play.
4. Listen to Your Body: Pickleball injuries often come as a result of ignoring pain or discomfort. If you experience pain during play, stop immediately and assess the situation. Pushing through pain can worsen injuries and lead to longer recovery times.
5. Mix Up Your Playing Schedule: Overuse injuries are very common in pickleball! Mix up your playing schedule to give your body time to recover and reduce the strain on specific muscle groups.
Pickleball is all about having fun while staying active. By warming up, using proper technique, and prioritizing your body's well-being, you’re much more likely to be able to continue to enjoy the game! Keep these tips in mind, and you'll be able to step onto the court with confidence, ready for hours of pickleball!
Fixxed is a first of its kind recovery studio offering bodywork techniques to help you move and feel your best. We offer quick and effective hands-on services in a one on one setting performed by a licensed physical therapist or athletic trainer. Click HERE to book a free consultation with FIXXED!
