April is Pickleball Month!
Pickleball has been increasing in popularity lately, especially with the warmer weather and addition of public courts at several parks in Portland. It’s low cost of entry and minimal equipment required (just a paddle, a ball and some supportive tennis shoes) make it a fun choice for families or folks looking for a new way to be active without committing a lot of time or expense. No exclusive tennis club membership or short skirts required! (Shoes required, pleated skirts optional)
While pickleball can be a great way to get outside and get physical exercise, it can also lead to injury if some precautions aren’t taken.
Here we offer a few tips to stay safe while having fun whacking the whiffle balls at (er, we mean with) your friends.
Warm-up before hitting the court. Start with 5-10 minutes of light cardio, such as walking, jogging, trotting or sauntering. Loosen up the arms and shoulders with a few arm circles, making sure to rotate in both directions. No crooked picklers here! Prepare your lower body for the quick, side-to-side actions of diving for the ball and hitting that perfect drop by doing a few squats, lunges and lateral movements to loosen your hips and knees.
Strength training can also help reduce your risk of injury. Strengthening your shoulders, core and the muscles and tendons around your knees will help them better tolerate the increased load from dynamic physical activity. Start with using light weights, resistance bands, or even body weight only. Practice lateral lunges, planks, calf raises and crab walks. Pickled crab, anyone?
Alternate your activities and take days off. Even if Pickleball is the new BEST THING EVER, take breaks from playing (between matches, after consecutive days of play) to allow your body to recover. Alternating with other types of exercise, such as walking, cycling, swimming, and mobility exercises like yoga, will allow the body rest and recovery, and will help you become a more well-rounded, durable pickler. Or Pickleball player.
Remember, the most important thing is to have fun (!) and stop if you experience any pain during play.
Pickleball injuries can be similar to those experienced in tennis, or other racquet sports. Rotator cuff strains and lateral epicondylopathy (tennis elbow) affect the upper body, while ankle sprains and patellar tendinopathy affect the lower body.
Give us a call to schedule an appointment if you’re feeling any lingering discomfort or are concerned about a potential injury you’ve experienced while playing Pickleball, or any other sport. Our chiropractors are adept at diagnosing and treating a multitude of sports injuries and conditions to get you back on the court as soon as possible.
Dip, dive, rally and pickle on!
