It's that time of the year again, the weather is getting warmer, and people are starting to get
outside more, increasing their activity levels. For some people this is their most active time of the year and they might have spent the winter staying inside and out of the cold. If you are getting out and being more active, Pickleball is a great way to enjoy the summer. That being said, it requires a slow start and a good warm-up routine to get back into activities that you haven't done all year and to prevent any injuries.
There are a few injuries that we commonly see in our profession that are related to Pickleball.
These typically involve sprains and strains of the forearms, shoulders, knees and ankles. These injuries are typically caused by overuse that occurs due to jumping straight into a more active lifestyle or not performing a proper warm up routine before participating in a long game of Pickleball.
Our goal is to provide you with the proper tools you need to stay healthy and continue to
perform at the top of your game. It is important to keep up with an active and healthy lifestyle. Attached is a strengthening, mobility and warm-up routine that you can use in your daily life to improve function, maintain mobility and continue to participate without setbacks.
The mobility and warm-up routine should take about 5-10 min and is great to do before you
start a match. Strengthening is split up into upper and lower body exercises and is used to improve the integrity of our joints and muscles to further prevent injuries. All exercises should be performed 2-3 sets at 10-15 reps and can be performed in any order.
Mobility/Warm Up:
Jumping Jacks
Broomstick Shoulder Mobility
Arm Circles
Wrist Mobility
Ankle Mobility
Lateral Shuffles
Exercises:
UPPER BODY
Front Raises
Lateral Raises
Pushups
Arnold Press
Banded Wall Clocks
Waiters Carries
LOWER BODY
Squats
Lunges
Lateral Lunges
Hip Thrusts
RDL's
Front Step Ups
Lateral Step Ups
