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HOW TO AVOID GETTING INJURED DURING PICKLEBALL
1. Warm-Up and Cool Down It is important to prepare the body for a high-intensity workout by dynamically stretching the muscles. By spending 10 minutes warming up before your match, the chance of injury will be significantly reduced. Stretching before the game will allow the muscles to gain a full range of motion to prepare for competition, whereas a stretching cool-down will allow the muscles to relax after the activity. 2. Wear Supportive Shoes Like any sport, using well-fitting shoes that support the heel and arch offers the most support during play. Having good ankle stability and shoe support will reduce the likelihood of sprains or strains. 3. Proper Hydration The best way for the body to properly regulate heat is to stay hydrated and adequately fuel the body to maintain power throughout the workout. When exercising regularly, the body will require higher amounts of water to reduce the risk of dehydration and fatigue. Aiming to drink 8–10 glasses of water throughout the day will keep the body well hydrated and ready for exercise.
4. Regular Exercise Maintaining fitness goals of 150 minutes of moderate- intensity exercising and at least two days of strength training will reduce the likelihood of injury during pickleball. Keeping up with pickleball-related drills or games will keep the muscles prepared for the game. If you experience a pickleball-related injury, do not hesitate to seek medical care. Injuries tend to get worse when continuing to compete, so it is important to visit your local physical therapy clinic to address any concerns you have. Give us a call at 858-675-1133. Stay in the game. See us for a wellness/fitness exam where we can identify individual needs and develop a program specifically to reduce your risk of injury, and it might even improve your play. Give us a call and set up a wellness exam with one of our physical therapists. Along with flexibility, balance, and strength screening, we use the latest musculoskeletal assessment technology with LiDAR 3D assessment as part of the visit.
WELLNESS EXAMS ARE HALF OFF. JUST $75 FOR FEBRUARY AND MARCH 2023. CALL 858-675-1133 AND MENTION THIS HANDOUT FOR THE DISCOUNT.
(858) 675-1133 · www.waterpt.com
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