Pickleball grew in 2021 to 4.8 million players in the US, according to the 2022 Sports & Fitness Industry Association. Pickleball is not new, it was invented by 3 dads in Washington state in 1965. Pickleball balls travel approximately 1/3 the speed of a tennis ball. The Pickleball court is 1/4 the size of a tennis court. The First US Open championship was held in 2016. The sport is now taught in schools. Florida is the Pickleball capital of the world.
The benefits of pickleball boost the cardiovascular system which helps prevent many of the unwanted problems of older age like hypertension, stroke, and heart attack. Pickleball gives you a good aerobic workout without as much stress and strain on joints and muscles.
In pickleball, you have to think about the strategy thus brain power or neurological benefits and hand-eye coordination.
The endorphins that are released with all exercise are useful in elevating self-esteem and combating loneliness and depression – both problems that can come with older age. The game inspires players to socialize especially when playing doubles. There are none of the frustration factors that accompany sports like golf. It’s designed to be carefree and fun. Pickleball is a great family-friendly game. The USAPA has a smart tool to find a local pickleball court near you — just enter your state, zip code, or city and you’ll find a register of dozens of local pickleball courts. Pretty soon, you’ll be able to play everywhere you travel. Lake Mills Pickleball can be found all over town. Here are a few resources.
Lake Mills Pickle Ball Adults
Pickleball is not a high-impact game like tennis, however, injuries and accidents can happen during any activity. No one wants to get waylaid by an injury so we are offering some preventive tips. If you do happen to get injured, please feel free to come to see us and we can diagnose the extent of the injury and your most appropriate next step. To ensure your body has adequate opportunity to heal and stay primed for your next game, here are some ideas to improve your recovery time:
1. A Dynamic Warm Up
- Helps bring blood to the muscles
- Raises core body temperature
- Warms up the joints as well as the muscles
- Kick-starts metabolism
- Engages your brain and nervous system
- Gently introduces what you’re about to do
So, let’s get those arms and legs pumping with a view to improving performance, recovery, and injury prevention.
A. Trunk Twists: With your feet shoulder-width apart and arms out horizontally, twist from side to side. Make sure you’re standing up tall with your shoulders back throughout. Do this 10 times on each side.
B. Reach Overs: Have one hand on your hip and reach over your head to that side with your other arm. Do this 10 times on each side.
C. Hip Swings: Forward Swings: Stand on one leg and swing the other backward and forwards. Side Swings: Similarly, swing your leg side to side. Rotational Swings: Lift one knee to hip height and rotate your shin from side to side.
D. Arm Swings: Forward Swings: Start by gently swinging your arms backward and forwards. Have one swing forward while the other swings back. Horizontal Swings: Swing both your arms horizontally across in front of and then back behind to mimic the classic forehand/backhand motion. Circular Swings: Swing your arms in a full circular motion.
E. Lunges: Step forward with one foot, lowering your body toward the ground, and return back to the starting position. It’s the version most people will refer to when they say they’re “doing lunges.” 10 times on each side
F. Wrist Rotations: Pretend like you are leading an orchestra. 1-minute G.Neck Rotations: Roll the head around in a circle and then reverse.
H. Light Jog around the court to elevate breathing.
To ensure your body has adequate opportunities to heal and stay healthy for your next game, here are some ideas to improve your recovery time after playing pickleball. We sell all of the products below – so get started on a great recovery plan today.
Foam rolling is a self-myofascial release (SMR) technique. It can help relieve muscle tightness, soreness, and inflammation and increase your joint range of motion. By adding a foam roller to your cool-down routine, you may find yourself feeling less sore in the following days.
Percussion massagers help your body ease away soreness from repeated movements (or inactivity) and reduce the risk of injury during play since you’ll feel more relaxed and flexible.
Rebounding is an aerobic exercise that is performed while jumping on a mini-trampoline and is an effective way to stay in top condition. It helps stimulate lymphatic drainage, improve bone mass, and enhance endurance and balance.
Resistance bands are a useful tool for recovery since they don’t put as much pressure on the joints as heavy weights. In addition to improving stability and strength, they can also allow you to reach deeper stretches that wouldn’t be achievable on your own.
Keep enjoying the pickleball craze whether you are a seasoned pickleball player or a total beginner. Words to the wise. ·Learn how to perform the fundamental proper exercises to help reduce injuries and improve performance.
- If you do become injured early recognition and treatment are paramount to returning to pain-free play.
- An Optimal physical therapist can help you remain in the game. Examples of injuries include ankle and heel strains, knee strains, wrist sprains, and shoulder strains. If you’re thinking about picking up a pickleball paddle to enhance your physical, mental,
emotional, and brain health, check with your healthcare provider before starting any exercise program. To avoid injuries, get assessed by a physical therapist as a wellness and preventive measure. Optimal provides education, training, and ways to optimize movement on the court that will enhance performance and reduce the risk of injury. Brené Brown, Leonardo DiCaprio, and Larry David are all playing—are you? Check out Van Holten’s for some post-play actual pickles