Did you know that Kansas is the 7th highest state for pickleball popularity? Pickleball is quickly becoming one of the most popular sports in the country, with millions of people playing the game at all levels. Whether you’re a beginner or an experienced player, it’s important to take care of your body both on and off the court. One of the best ways to prevent injury and to improve your performance is to incorporate stretching into your pickleball routine.
Here are some of the best stretches for someone who likes to play pickleball:
1. Shoulder Stretch
The shoulder is one of the most important areas on your body when it comes to pickleball. A good shoulder stretch can help prevent injuries, improve range of motion, and keep you playing at your best.
To start stretching your shoulders, place one arm across your chest and use the opposite arm to gently hold it in place. Hold the stretch for 15-30 seconds before switching arms.
2. Hip Flexor Stretch
Your hip flexors play a big role in pickleball, especially when it comes to moving quickly around the court. A hip flexor stretch can help prevent injuries, improve flexibility, and make it easier to control your movements.
To perform the hip flexor stretch, kneel down on one knee with your other foot planted firmly on the ground. Lean forward slightly, keeping your back straight, until you feel a stretch in the hip flexor of your kneeling leg. Hold the stretch for 15-30 seconds before switching legs.
3. Hamstring Stretch
Hamstrings are important muscles in your legs that help you move quickly and change direction. A good hamstring stretch can help prevent injuries and improve your overall mobility.
For a quality hamstring stretch, sit on the ground with one leg extended in front of you and the other bent with the foot planted on the ground. Reach forward and gently grasp your extended foot, pulling it towards your torso while keeping your back straight. Hold the stretch for 15-30 seconds before switching legs.
4. Calf Stretch
Calf muscles are one of the most used muscles in your body when it comes to pickleball, as they help you move quickly and control your movements on the court. A good calf stretch can help prevent injuries and improve overall flexibility.
To begin the calf stretch, stand facing a wall with one foot about two feet in front of the other. Lean forward, placing your hands on the wall, until you feel a stretch in your back leg’s calf muscle. Hold the stretch for 15-30 seconds before switching legs.
Incorporating these stretches into your pickleball routine can help prevent injuries, improve your mobility, and make it easier to control your movements on the court. Remember to listen to your body, and if you feel any pain, stop the stretch immediately. If you do feel pain, contact the team at Choice Physicians Group – we’re not far from your favorite pickleball courts in Overland Park!