Stretch of the Season: Pickleball

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For the past 5 years, pickleball has remained the fast-growing sport in the United States. It’s a fun way to stay active and social, combining elements of tennis, badminton and table tennis.

Although generally considered low-impact, it’s crucial to engage in proper pre-game and post-game stretching to help prevent injuries.

Dynamic Warmup

Before stepping onto the pickleball court, players should perform a dynamic warm-up routine. Stretches involve active movements that mimic the actions of the game, helping to increase blood flow, flexibility and joint mobility. To prepare the body, players can do:

• Arm circles
• Leg swings
• Torso twists

Post-Game Stretching

Equally as important in promoting flexibility and preventing muscle soreness, players should engage in static stretches to improve range of motion and reduce the risk of strains. Focus on the major muscle groups, including:

• Shoulders
• Quadriceps
• Hamstrings

Holding each stretch for 15 to 30 seconds allows the muscles to relax and promotes better recovery.

Additional Factors

In addition to stretching, pickleball players should be mindful of their equipment and playing surface. Supportive footwear with good traction can prevent slips and falls, minimizing the risk of ankle sprains. In addition, regular inspection of the pickleball court for any hazards or uneven surfaces is essential to avoid tripping and other potential injuries.

Hydration is another key factor for injury prevention during pickleball. Proper fluid intake before, during and after the game helps maintain energy levels, reduces cramping risks and supports overall performance.
 
A comprehensive warm-up and cool-down routine can help with injury prevention and the continuation of playing pickleball. Embracing these habits and working with a chiropractor can help athletes fully enjoy the game and support their wellbeing. To perform at your best, contact us today!