Pickleball is the latest and greatest sport in town, and it's also the fastest-growing recreational activity in the United States. Today, we’re going to discuss some common injuries we see at Lake Effect Chiropractic among pickleball players.
What Are The Most Common Pickleball Injuries?
Some of the more common injuries we see include shoulder sprains and strains, elbow tendonitis, hip and knee pain, and even ankle sprains. The lateral movement in pickleball means your ankle needs to be stable and capable of handling quick changes in direction.
Upper Body Injuries:
For shoulder injuries, whether from underhand or overhead movements, it’s crucial to ensure your shoulder is properly warmed up and has the necessary mobility and stability to handle the game. Elbow tendonitis, which occurs when the muscles and ligaments around the elbow become inflamed, is another issue we frequently treat, and it’s just as important to warm up this area effectively.
What Makes A Good Pickleball Warm Up?
Before we start playing pickleball, it's crucial to warm up properly to get the heart rate up and blood flowing. Here’s a simple, effective warm-up routine that’ll help you stay injury-free on the court.
1. Neck Rotations:
Start with nice and easy neck rotations. Rotate your head all the way around for ten reps in one direction, then switch and do ten reps in the other direction.
2. Shoulder Rotations:
Extend your arms out to the side. Begin with small shoulder rotations and gradually increase the size of the circles. Continue for 15-20 seconds, then reverse the direction, starting small and increasing as you go.
3. Trunk Rotations:
Next, move on to trunk rotations. Stand with your feet shoulder-width apart and rotate your torso from side to side. Make sure to breathe through the movement.
4. Lunges:
Get some blood flow going into your legs by doing forward lunges. Keep your core and chest straight as you lunge forward and then return to the starting position.
5. Leg Stretches:
With legs spread apart, stand tall and reach down with your right hand to touch your left foot. Return to standing and repeat on the other side. Do ten reps on each side.
6. Light Jog and Lateral Shuffles:
To finish, do a light jog down the court and back. Since pickleball involves a lot of lateral movement, add some lateral shuffles to your routine. Shuffle to one side, then back to the other.
This warm-up routine is simple yet effective for getting you ready to play. Now, stay tuned for our next blog where we head into the treatment room to discuss how we analyze and treat elbow tendonitis.
If you have any questions or would like to schedule an appointment, feel free to reach out to us at 989-686-6808. We’re here to support your health and well-being!
