Pickleball combines restrained low-level volleys with sudden high-level salvos. This can provide terrific athletic challenges and great health benefits. Activities like pickleball support cardiovascular fitness, muscle tone, bone density, balance, coordination and agility. Here are some tips to help avoid injury and keep you in top pickle performance.
CLOTHING
Loose fitting (but not baggy) clothes allow optimal joint movement and blood circulation, helping to diminish muscle fatigue and cramping. Clothes made of fabrics that have ‘wicking’ properties are best. They quickly move sweat to its outer surface to dry rapidly, preventing saturation of your clothes and keeping you cool and comfortable.
SHOES
Whether you’re playing outdoors or indoors, surface-appropriate shoes are a must. A court-type shoe is also important as running shoes are designed to go in one direction (forward) and provide little lateral support. The shoe should be low to the ground yet be able to absorb shock, minimizing stress on your knees, ankles and feet. The shoe should also fit well to prevent blisters and other foot pains. When’s the last time you actually had your feet measured?
PADDLES
Grip is the most important part of a pickleball paddle. A too-small grip requires you to squeeze the handle too tightly, causing fatigue which may lead to tendonitis. A too-big grip makes it difficult to hold onto and to change hand positions. Shake hands with your paddle. Your finger and thumb should be about a finger’s width apart. Ultimately, the best grip size is one that is just large enough to play with comfortably and allows for a full range of motion. The handle should be cushioned to absorb shock but remember that a handle wrap will affect the overall grip size.
COURT
Newer courts are typically best. They have fresh lines and no cracks or ‘slick’ spots from wear. Check for debris and make sure you’re comfortable with playing on that ‘almost dry’ court. If you’re playing in the late afternoon, turn on the lights a few minutes before you think you need to. And remember it’s always nice to be on a court that has some nearby shade to take a break in.
GET GOING!
Before performing any physically challenging activity (pickleball / yardwork / pumpkin chuckin’) always ready your body by emulating the activity. For pickleball, walk forward then sideways. Look up, down, all around. Stretch up and down. Bend over, sideways and twist. Start the warmup slowly increasing in intensity until you are breathing a bit harder and maybe breaking a slight sweat. If you’re afraid this will make you look silly, do it at home just before leaving for the court. Frankly, I’d rather look silly than nurse my injury from the sidelines.
DRINK UP
Water is a healthier choice than sports drinks. Water is what your body craves most when physically stressed. Unless you’re playing for a long time in the heat and humidity, your body can do without the added sugar, caffeine, etc. that most sports drinks are loaded with. Your body actually has to use more water to push that stuff out of your system than it absorbs.
BEGINNER’S LUCK
If you’re new to the sport, take a lesson or three. There is great value in learning the proper way to do anything – including pickleball. Good form will help you play better, have more fun and avoid injury.
JUST IN CASE
Even with the best preventive measures pain and injury can happen. If you experience pain or injury beyond simple muscle soreness Dr. Hall is uniquely trained to treat common pickleball injuries, such as tennis elbow, shoulder injuries, low back pain, sprained ankles and knees. He is an expert at both sports injury prevention and rehabilitation.
Dr. David Hall is the owner of Hall Chiropractic Center. With over 40 years of experience, Dr. Hall is proud to serve the residents of Tega Cay and Fort Mill.
Book a FREE consultation online today!
