Pickleball is the fastest-growing sport in the country and is enjoyed by a wide range of individuals. Understandably, as this sport was started here in the PNW by two fathers looking for something fun for their children to do, it’s an enjoyable activity for all family members. It also commonly leads to injuries if it is not something you do regularly or are new to.
So here are a few ways to enhance your game AND ensure you don’t end up at the ER!
#1 — Warm Up
10 minutes of warming up can go a long way. Focus on slowly getting your body moving to prepare for your pickleball game. Here are a few effective exercises that will get your body warmed up:
- Jumping Jacks
- Body-weight squats
- Walking lunge with rotation
- Hip and thoracic rotations
#2 — Focus on Mobility
If your full-time job has you sitting a lot throughout the day, chances are, your hips and back are a bit stiff. This could lead to injury if your weekend has you jumping into an activity such as pickleball that requires good mobility through your hips and spine. Here are a few exercises that target these areas:
- Thoracic rotations at the wall
- Foam roll thoracic spine
- Foam roll legs
- Hip thrusters
- Hip mobs with resistance
#3 — Strength & Conditioning
If you want pickleball to be a regular activity, cross-training with strength and conditioning exercises will help you enhance your game while also helping you avoid injury. Here are some ways you can target areas that are primarily used while you’re playing:
- Shuttle drills
- Overhead throws with resistance
- 3-Way lunges
- Jump squats
Pickleball is a great way to get outside and get the entire family involved or get a break from your kids and hang out with your friends! If you follow these few basics, you will likely enjoy it more and maybe even have a better chance at beating your friends all while preventing common pickleball injuries! As always, listen to your body and fuel it well. Reach out to your physical therapist if you have any other concerns with your performance. We are always happy to help!
PTs are movement experts!
Increase your athletic performance with the help of a physical therapist. Our passion is to help every patient reach their goals and live an active, pain-free life. Get started with PT today!
