Pickleball Isn’t as Easy as It Looks
How to Stay Injury-Free on the Court This Spring
With spring in full bloom, it's no surprise that pickleball courts are packed. However, while many assume it’s an “easy” sport, jumping straight from the couch to the court can lead to unexpected injuries. Whether you're a seasoned player or new to the game, understanding the risks and preparing your body can help you stay injury-free and enjoy the sport for years to come. PICKLEBALL HAS PLENTY OF PHYSICAL DEMANDS. Pickleball may seem low-impact due to its small court size and slower pace compared to tennis but don’t be fooled. The sport requires quick lateral movements, rapid direction changes, and sudden stops — actions that can catch an unconditioned body off guard. Many players underestimate the physical demands, which can lead to injuries like ankle sprains, ruptured Achilles tendons, torn meniscus, wrist fractures, and even collarbone breaks .
WARMING UP IS A GAME-CHANGER. Injury prevention starts before you even pick up your paddle. Proper warm-ups increase your body temperature, improve flexibility, and prepare your muscles to get moving. Start with light cardio, like brisk walking or jogging, to get your blood flowing. Follow up with dynamic stretches, focusing on key muscle groups:
the lateral support required for quick side-to-side movements. Instead, invest in court-specific shoes designed to handle pickleball’s dynamic shifts. They provide better grip and stability and reduce the likelihood of ankle injuries.
STAY ACTIVE OFF THE COURT. To avoid injury and improve your
performance, aim for at least 150 minutes of regular exercise each week outside of pickleball. Activities like walking, swimming, or biking can enhance your endurance and keep your body conditioned. If you’re feeling aches or pains after a match, don’t wait for them to get worse. Contact our team to address any discomfort and get you back on the court stronger and healthier than ever!
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Ankles and Achilles tendons
Calves and hamstrings Quadriceps and groin
Lower back, shoulders, and arms
This simple routine reduces the risk of strains and sprains, helping your body adjust to the demands of the game. THE RIGHT GEAR MAKES A DIFFERENCE. While grabbing your favorite sneakers and hitting the court is tempting, proper footwear is crucial. Running shoes lack
LOW-SUGAR, NO-BAKE CHEESECAKE
HAVE A LAUGH
Inspired by AllRecipes.com
Ingredients
Directions
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3/4 cup graham cracker crumbs 3 tbsp butter, melted 1/4 tsp ground cinnamon 1/4 tsp ground nutmeg
1. In a bowl, combine graham cracker crumbs, butter, cinnamon, and nutmeg. Press evenly into an 8-inch pie pan. Refrigerate until set. 2. In a large bowl, using an electric mixer on medium speed, beat cream cheese, then add milk and blend until smooth. 3. Add pudding mixture to cream mixture and blend on low speed until completely mixed. 4. Spoon half the filling over the crust, add a layer of strawberries, then spread the rest of the filling over them and top with remaining strawberries. 5. Cover and refrigerate for at least an hour before serving.
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8 oz cream cheese, softened
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1 1/2 cup milk
1 (1 oz package) sugar- free cheesecake-flavored instant pudding mix
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2 pints fresh strawberries, sliced
Focus Physical Therapy • Call 949.709.8770 • 3
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