WHY AND HOW TO WARM UP TO PREVENT PICKLEBALL INJURIES

Pickleball is exploding in popularity, especially among older adults. Because of the smaller court and lighter ball and racquet, it is easier to pick up and it's not as strenuous as tennis. However, among players over the age of 60, pickleball related injuries are now on par with tennis related injuries.

These include strains, sprains, contusions and fractures, many resulting from slips, trips and falls.

You can minimize your injury risk with a proper warm up. This helps to bring blood to the muscles, raises core body temperature and warms up the joints as well as the muscles. Arrive a few minutes before you play to go through some ranges of motion. Include the shoulders, lower back, hip, knee, ankle and foot. Perform the warmup slowly and continually without holding any positions for more than five seconds. These are dynamic warmup exercises; you're moving your joints and muscles with pickleball specific motions for 10-12 repetitions. Static stretching is not a warmup. Below are some suggestions.

• Arm Swings: Swing horizontal (like you are giving yourself a hug), circular (true arm circles), and forward (from front to back).
• Trunk Twists: Stand up tall with feet shoulder width apart and twist side to side.
• High Knees: Alternate bringing your knees up to your chest. Start slowly. The key is to complete the full range of motion.
• Lunges: Stand with your feet together, step forward, and go as low as comfortable in a lunge. Your weight should not go over your front knee. Hold for a second, and then step back to alternate legs.
• Side Shuffles: Shuffle from one side of the pickleball court to the other side. Many pickleball movements begin with lateral movement.
• Slow Jog: Take a lap or two around the pickleball court to get the heart pumping. Jumping jacks are also a great warm up.

These are only suggestions. If any particular exercise hurts, don't do it. The goal is to help keep you healthy on the court, not injure yourself before you get started. Listen to your body to and modify the routine as needed, and it's always a good idea to consult with your physician before starting a new exercise routine.

Lastly, pickleball is a multi-directional movement sport, so proper sneakers are designed to be more laterally stable and supportive. Running shoes are not designed for these movements. Pickleball shoes will be more durable, especially if you're playing on outdoor courts. If you play on an indoor hardwood surface, there are indoor shoes designed for maximum traction. You can find suggestions for shoes at totalpickleball.com and pickleballuniversity.com.