Pickleball is quickly gaining popularity as a fun, social, and effective way to stay active. Whether you’re just starting or looking to refine your skills, we’re here to offer expert advice on how to stay safe and healthy while you enjoy your pickleball games this summer.
Hydration and Nutrition
Stay hydrated by drinking plenty of water before, during, and after pickleball games. Properly fuel your body with lean proteins, healthy fats, and carbohydrates to ensure peak performance.
Injury Preventing Warm-ups
It is crucial to prepare your body before entering the court to avoid injuries. Properly stretching key muscles, improves the range of motion, and flexibility, and minimizes injury risks.
- Shoulder Stretch: To begin stretching your shoulders, cross one arm over your chest and gently hold it in place with the opposite arm. Maintain the stretch for 15-30 seconds before repeating with the other arm. The shoulder is one of the most vital areas of the body when playing pickleball, so engage in a shoulder stretch to improve the range of motion and minimize injury.
- Hip Flexor Stretch: Move quickly around the court with properly stretched hip flexors. Keel on one knee with your other foot flat on the ground. Lean forward slightly, ensuring your back remains straight until you sense a stretch in the hip flexor of your kneeling leg. Hold this position for 15-30 seconds before switching legs.
- Hamstring Stretch: Improve your mobility with a hamstring stretch. Sit on the ground with one leg extended straight in front of you and the other bent, foot planted on the ground. Reach forward and gently grasp your extended foot, pulling it towards your torso while keeping your back straight. Hold this stretch for 15-30 seconds before switching legs.
- Calf Stretch: Calf muscles are another part of the body hugely used on the pickleball court. To stretch your calf, stand facing a wall with one foot positioned about two feet in front of the other. Lean forward and place your hands on the wall, allowing yourself to feel the stretch in the calf muscle of your back leg. Maintain this stretch for 15-30 seconds before switching legs.
Injury Awareness
Supportive gear is a smart choice if you are prone to injury. Wristbands and ankle braces can help prevent any pain or discomfort. If any pain occurs during warm-up exercises or gameplay, do not wait to address it. Contact the team at Choice Physicians Group if persistent pain occurs.
Rest and Recovery
Resting is vital for muscle recovery, so be sure to take breaks if necessary. It is important to give your body ample time to recuperate after exercise, so be sure to get at least 7-9 hours of sleep for overall health and recovery.
Incorporating these tips into your pickleball routine can prevent injuries, enhance mobility, and promote overall health on and off the court. It is important to prepare your body for exercise, pay attention to your body while playing, and enjoy your time on the court. If you have any questions, be sure to contact us! We are not far from your favorite pickleball courts in Overland Park!