DON’T LET PICKLEBALL INJURIES GET YOU! 3 WAYS TO PREPARE FOR THE COURT
More than 400,000 people around the country play pickleball — and a heck of a lot of them live right here in Illinois. If you’re a “pickler” and plan to spend time on the court this summer, you could be putting yourself at risk of injury. Use these tips to stay safe and game ready. 1. STRETCH IT OUT. Yes, you should treat pickleball like your high school sports: Do a warmup! We recommend twisting your body side to side, stretching your arms overhead, bending at the waist, doing a few lunges, and taking a short jog around the court.
you don’t slide around on the court. If you play often, buy new shoes at least once a year. 3. PRIORITIZE RECOVERY. Your brain may want to play pickleball every single day, but your body probably doesn’t. Listen to your aching muscles and take time to recover between game days so you don’t overdo it. Pickleball can cause a lot of the same injuries as tennis, because you’re moving a lot on the court and swinging your racquet in repetitive motions in front of you, behind you, and over your head. Even if you follow all of the tips above, it’s possible you could still end up with injuries like …
• Muscle strain in your quads and hamstrings • Achilles tendinitis • Heel bruising • Pickleball elbow (similar to tennis elbow) The good news is that our PTs can treat all of these injuries and help you get back on the court more quickly. We can even take your warmup to the next level. If you’re really serious about pickleball, consider making an appointment with us before you’re injured to talk about the exercises we’d recommend to strengthen your muscles and joints. Not only will doing these exercises help prevent injuries, but they’ll also improve your pickleball game by boosting your strength, flexibility, and endurance!
2. PICK YOUR SHOES WISELY. If you wear flip-flops to play
pickleball, you’re basically asking for a sprained ankle. Always wear court shoes or tennis shoes to support your ankles and ensure
• Shoulder impingement syndrome • A sprained ankle
Call us today or refer a friend at 847-515-8970.
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Easy Vegan Baked Beans
July is National Baked Beans Month, and you don’t need bacon to celebrate this iconic side dish! This plant-based version will be a crowd- pleaser at your next vegan barbecue.
INGREDIENTS • 2 tbsp olive oil
• 1 yellow onion, chopped • 4 cloves garlic, minced • 3/4 cup molasses • 1/2 cup brown sugar • 3/4 cup ketchup • 3/4 tsp salt • 2 tbsp apple cider vinegar
• 1 1/2 tbsp vegan
Worcestershire sauce
• 2 tsp Sriracha • 4 15-oz cans navy beans, drained and rinsed. • 1/2 tbsp liquid smoke (optional)
DIRECTIONS 1. Preheat the oven to 350 F. 2. In a large pot over medium heat, warm olive oil. Add the onion and sauté for 5 minutes, then add the garlic and cook for 1 more minute. 3. Add all of the remaining ingredients except the beans into the pot. Mix the sauce well, then stir in the beans. 4. Ladle the beans into a 9x13-inch pan and bake for 1 hour. Serve warm and enjoy!
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