Master the court and reduce injury with this all-in-one workout
In recent years, pickleball has skyrocketed in popularity, becoming the go-to sport for over 50 fitness enthusiasts seeking a dynamic and engaging workout. Who knew whacking a wiffle ball with a paddle would be the hottest thing since avocado toast? Originating in the 1960s, this sport has seen a comeback, attracting players across generations due to its fast-paced nature and accessibility. But before you jump onto the court, it’s crucial to understand the importance of a well-rounded workout plan that enhances your gameplay and helps prevent common pickleball injuries.
The High Impact of Common Injuries
Pickleball, like any sport, comes with its fair share of risks. With the surge in the game’s popularity, a 2021 study (1) reveals a corresponding uptick in pickleball-related injuries. Among the most frequently reported issues are sprains and strains. Interestingly, the study noted that a staggering 85 percent of these injuries occurred among players aged 60 and above. The repetitive motion, quick pivots, and sudden acceleration involved in pickleball can lead to common injuries that can hurt your game while helping your doctor pay his kids’ college tuition. Some of the most frequent injuries include:
- Rotator Cuff Strain: The overhead movements required for serving and smashing can place strain on your shoulder’s rotator cuff muscles, leading to discomfort.
- Tennis Elbow (Lateral Epicondylitis): The repeated swinging motion of the paddle can strain the tendons in your forearm, leading to inflammation and pain on the outer part of your elbow.
- Ankle Sprains: The quick changes in direction and lateral movements can put your ankles at risk for sprains, especially if you’re not wearing proper footwear or haven’t warmed up adequately.
- Knee Injuries: Some say pickleball is just an elaborate ploy to sell more knee braces. The constant bending, lunging, and sudden stops during pickleball can lead to knee injuries, such as sprains or meniscus tears.
- Lower Back Strain: Poor posture and improper body mechanics can lead to strain on your lower back, resulting in discomfort or even more serious injuries.
The good news is that you can lift weights to protect yourself from getting hurt. A 2018 review in the British Journal of Sports Medicine (2) found that a progressive resistance exercise routine can lower the chance of sports-related injuries.
Ultimate Pickleball Fitness Plan
These days, you’re either into pickleball or wondering what happened to your golf buddies. Incorporate a well-structured workout plan to fully enjoy this sport and reduce the risk of injury. Not only will this plan enhance your performance on the court, but it will also contribute to your overall health and fitness.
1. Dynamic Warmup
Before engaging in any physical activity, it’s crucial to prepare your muscles and joints for the demands of the game. Start with dynamic moves that target your shoulders, wrists, hips, and ankles. A few minutes of arm circles, jumping jacks, and bodyweight squats are excellent choices to get your body ready for action.
2. Cardiovascular Conditioning
Pickleball requires constant movement and quick bursts of energy. To build cardiovascular endurance, engage in activities like running, cycling, or jumping rope. Aim for a moderate to high intensity, maintaining your heart rate within your target range for 16 minutes. This will improve your stamina on the court and enhance your overall fitness level.
3. Strength Training
A strong body helps you maintain proper form and prevent injury. Incorporate a mix of resistance-training exercises to target key muscle movements:
- Dumbbell Goblet Squats enhance leg strength and stability.
- Dumbbell Lunges build lower body strength and coordination.
- Dumbbell Incline Chest Presses strengthen your chest, shoulders, and triceps.
- Dumbbell One-Arm Lat Rows strengthen your back and improve posture.
- Lat Pullups with Neutral Grip improves your vertical-pulling strength while minimizing stress on your shoulders and elbows. The side benefit is a stronger grip.
- Dumbbell Standing Shoulder Presses create stronger shoulders. Perform from a seated position, with back support, if you have a history of lower-back issues.
- Prone Core Planks improve core stability, which is crucial for balance on the court.
4. Pickleball-Specific Drills
To truly excel on the pickleball court, you must practice pickleball-specific drills that mimic the movements and gameplay. These drills can include:
- Forehand and Backhand Volleys: Practice hitting the ball over the net using both sides of your paddle.
- Serving Practice: Work on your serves to ensure accuracy and consistency.
- Footwork Drills: Focus on quick changes in direction, lateral movements, and pivots.
- Reaction Time Exercises: Use a partner or a ball machine to improve your reaction time and agility.
Dedicate about 10 minutes to these drills, ensuring a mix of skill development and fitness enhancement. Pickleball strategy: Hit the ball where your opponent least expects it – like their face.
5. Recovery
Maintaining flexibility is essential to prevent injuries, especially those related to strained muscles or joints. Incorporate static stretches that target your shoulders, hips, hamstrings, and quadriceps. Hold each stretch for 30 seconds and repeat 2-3 times on each side. Incorporate deep breathing and mindfulness exercises to promote relaxation and aid in recovery.
6. Mindful Nutrition and Hydration
No workout plan is complete without considering your nutritional needs. Fuel your body with a balanced diet rich in lean proteins, whole grains, healthy fats, and a variety of fruits and vegetables. Hydration is also vital, so drink water before, during, and after your workouts to stay properly hydrated.
Pickle is undoubtedly a fantastic way to stay active, engage in friendly competition, and have a blast with friends and family. However, as with any physical activity, it’s essential to approach it with caution and respect for your body. By following the ultimate pickleball workout plan outlined above, you’ll get fit, enhance your gameplay, and minimize the risk of common injuries.
Joseph Arangio, MS, CSCS,is co-founder of Arangio.com, a results-driven body-transformation program for men and women over the age of 40 who want to lose weight, get strong, and slow aging in 90 days guaranteed. Scan the QR Code right now to claim your free copy of his latest book, The New Fountain of Youth.
