Pickleball is awesome fun – and over time, we at North Shore Sports Medicine suspect that it will be played by people of all ages. Physiotherapy plays a significant role in preventing pickleball injuries through the correction of muscle imbalances, increased flexibility, and improved overall body mechanics. To review the first blog in this series, click here. The following are some ways that physiotherapy can help:
Exercises for Strengthening
Targeted: A different exercise program design is done by physiologists and kinesiologists to strengthen the most important muscles in pickleball including shoulders, core, hips, and legs. Strong muscles give more support which will reduce the risk of injury.
Sample Exercises:
- Rotator Cuff Exercises – External rotation with resistance bands to strengthen shoulder stabilizers.
- Core Strengthening – Planks and Russian twists for better core stability.
- Leg Strengthening – Squats and lunges- leg strength development
- Flexibility & Mobility
Stretching Routine
Regular stretching helps with muscle flexibility and joint mobility thus lowering the chances of strains or sprains.
Sample Stretches:
- Shoulder Stretches – Cross arm body stretch for loosening shoulder muscles.
- Hip Flexor Stretches – Lunging hip flexor stretch for enhanced hip mobility.
- Calf Stretches – Standing calf stretch to keep ankle flexibility intact.
- Balance & Proprioception
Balance Training
Enhancing balance and proprioception (body position sense) aids in preventing falls and ankle sprains.
Sample Exercises:
- Single Leg Stand -Balancing throughout one foot
Do what you can so you can keep playing pickleball pain-free! Use these tools (or feel free to chat with any of our staff to get ideas): strengthening exercises, flexibility routines, balance training, technique improvement as well as proper warm-up and cool-down practices. Our staff can help you form a prevention strategy to help you remain injury-free and enjoy the game fully.
If you have discomfort or wish to enhance your personal plan of preventing the injuries, consult with a physiotherapist or kinesiologist from North Shore Sports Medicine. If you follow our guidance and are determined enough you can improve your play on the court while reducing the risk of injury. Keep moving, keep healthy, and enjoy playing pickleball!
Call 604 973 0242 for our Brooksbank location or 604 929 8444 for our Deep Cove location and we will be happy to help support you and your goals.
