Written By: Dr. Allison Funk, PT, DPT, ATC
Pickleball is a sport that combines skills from badminton, ping pong and tennis that can be played on indoor and outdoor courts. Participants are often attracted to pickleball as it is a great form of low-impact exercise that promotes socialization and competitiveness for all ages. But before you grab a paddle, it’s worth knowing how to keep yourself injury-free on the court.
As much fun as pickleball is, it does come with some risks, especially for those over 60. Injuries like sprains, strains, and even fractures can happen, affecting your shoulders, elbows, knees, and ankles. These injuries can put a damper on your game, so it’s important to take precautions.
To stay safe and injury-free, it’s crucial to warm up properly before diving into a game. Start with a brisk walk, jog, or bike ride to the courts to get your blood flowing. Then, spend 5-10 minutes doing dynamic warm-up exercises like jumping jacks, squats, lunges, and arm swings/circles to loosen up your muscles. As you start playing, ease into it with short volleys before ramping up to longer rallies with your fellow players.
Additionally, incorporating balance and agility exercises into your routine can help improve your coordination and reduce your risk of injury. Try adding in some simple balance drills and quick footwork exercises to enhance your stability and reaction time on the court.
In conclusion, pickleball is a fantastic way to stay active and have fun, but it’s important to take care of your body to prevent injuries. By warming up properly, gradually building up your intensity, and incorporating balance and agility exercises, you can pickle safely and keep playing for years to come.
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