Pickleball

Avoiding injury and improving coordination

hurricanehank

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Years ago, when pickleball started, it was intended for people who were limited in some capacity to be able to continue to stay active and have some competition. Today, there are multiple levels of play from beginners through professional levels. All levels want to be competitive as well as get to play, but at what cost?

What are the challenges in pickleball of staying healthy and avoiding injury? There are multiple factors to address. Eye coordination, working with the inner ear, cervical mobility and stability, flexibility, joint range of motion, agility, and reaction time are all factors that play into a healthy game of pickleball.

Having good vision to see the ball is very important. This can be directly related to the eyes and the prescription lenses or contacts that may work for each individual. Even if sunglasses are worn, non-polarized ones may be the best option. The court size is smaller than the tennis court, so spatial orientation and depth perception for each individual matters. Are you aware of your eyes and how they function?

Exercises can be done to help strengthen the eyes. In an upright postural position while sitting, put the thumb up in the midline to your site while stationary. Then rotate the head from side to side while keeping the eyes on the fingernail of the thumb.  You may start slowly at first to ensure that you are safe to do so. Then, increase the speed of the head motion somewhat.  This will work some of the eye muscles and help build strength and endurance in them. Then, you can move the finger down, side to side, and up and down at an oblique angle. To work all the eye muscles. This will help your game and coordinate with other body movements.

General warm-up for the whole body is a good idea prior to stepping on the court. Walking slow and fast, stepping side to side, then bouncing the same, increases the body’s readiness to react. Warm up the muscles and then start slowly and move faster within the needed range of motion for preparedness. Common injuries from overstepping can cause upper and lower extremity muscle tears (hamstrings, the calf muscle, the Achilles tendon, and rotator cuff muscles). Quick steps can cause back irritation as well. Sudden stops or twists may cause ankle sprains and knee injuries.

Know your body and be aware of any limitations. You can build up to improving eye coordination and reaction time throughout the body but be smart and don’t let your competitive edge get the best of you. Prep the body before each competition for your level. If you desire to get better, progress with reaction time, flexibility, and agility.

Here’s to your health!