Move Faster (Quick Starts & Stops), Feel Stronger (Hips, Core, & Calves), Recover Better (Less Stiffness Post Play). Play More. Hurt Less. Move Better.
Pickleball asks your body to react, reach, stop, pivot, lunge, rotate, and punch/swing at the ball -often for several games in a row. These Five Areas help keep you resilient for summer play.
1) Balance: is one of the most importatnt qualities for safe and confident pickleball movement. If your balance is limited, your body may compensate by stiffening up, taking smaller steps, or overloading the knees, hips, or low back. Worse case scenario- you have a fall leading to a fracture, bad strain/sprain, or even concussion that puts you on the sidelines! We don't want that so -can you stand on one leg for 30-60 seconds? If you can, that's a great start. Can you then stand on one leg while you turn your head left to right? Or stand on one leg with your eyes closed? Balance depends on 3 main information systems. The somatosensory systen ("Your body's feel system"), your visual system ("Your eyes help you orient and see"), and your vestibular system ("Your inner ear motion sensor"). In addition to these systems one can be challenged by pain, stiffness, weakness, or even previous experiences of falls.
2) Hip & Core Strength: Your hips and core help control how your body moves for lunges, pivots, squats, and side to side court movement. Can you do repeated squats and lateral lunges without being too easily fatigued? Do you have the correct form to protect your knees and hip joints and even your low back? Is your core strong enough to support your back through 2+ hours of play?
3) Calf/Achilles Capacity: Pickleball involves small, quick steps and repeated push-off movements. Your calves and achilles tendons help absorb force and move you around the court. Do you have the force capacity to perform a single leg heel raise slowly off a step? Can you do 20-25 reps? Do you have the capacity to quickly respond and push off your foot for a quick shot in front of you? Or a quick acceleration forward? Can you jump for a ball if needed?
4) Shoulder Blade and Upper Back Movement: Many pickleball players think shoulder and elbow pain is only coming from the arm. Often, the shoulder blade and upper back are part of the problem. Your shoulder blade helps position the shoulder and arm for serving, volleying, reaching, and overhead shots. If the shoulder blade doesn't move well or properly with the correct timing, the neck, shoulder, or elbow may absorb extra stress. If your upper back doesn't move and stays consistently stiff, then the neck and low back as well as the shoulder have to compensate. Doing some basic counter pushups where you work on using your shoulder blades for the movement is an essential start. One can also use a foam roller to keep the upper back mobile so that for over-head reaching the spine can move from more than one segment and does not jar the neck or low back.
5) Mobility & Recovery: As we age, the body often needs more intentional preparation before activity and more recovery afterwards. Helpful recovery strategies include gentle walking after play, hip and calf stretching, thoracic spine mobility exercises, adequate hydration, rest days between harder sessions. Remember: the goal is not to avoid all soreness. The goal is to avoid repeated flare-ups that keep you from playing consistently.
By Dr. Joy Torbett, PT, DPT, OCS, CSCS