Joint Strengthening Exercises for Pickleball

A Future with Pickleball

If you’re fortunate enough to have the opportunity to play pickleball on a regular basis, you know how addictive this game can be. All it takes is an introduction, and this sport, which embodies the best of tennis, badminton and ping pong, will take hold of your heart and won’t let go. But what do you do when your joints are screaming, and you can’t hit the court for a rousing round of pickleball? You find a way to condition your body to hold up to the twists and turns that come with volleys and serves, of course. Fall in Georgia is too pretty a time to be stuck inside away from the pickleball court. If you’re suffering from an injury or illness to your shoulders, knees or spine, you’ll need to consult with your general health provider to determine which exercises are right for you if you plan to limber up for a future that includes pickleball, but the following is a list of possible choices.

The Exercises

You must remember that with any sport, a bruise here and there is par for the course. The goal of strengthening exercises is to prevent you from sustaining the kinds of injuries that will sideline you for a lengthy recovery period or eliminate your option of participating in the game altogether. Proper conditioning will help you avoid the most common injuries associated with this fun and invigorating game. Some of these injuries include ankle and heel strain, knee strain, wrist sprain, and shoulder strain. Prepare to stay in the game with these exercises.

1. Body weight squats will allow you to strengthen and build flexibility in your quadriceps and hamstrings, and provide you with the strength you need to be able to close your hip flexors quickly and repeatedly as you lower your center of gravity while you’re dealing with the pickleball as it flies toward you.

2. Large arm circles will help you loosen up your shoulders and ready them for the big movement that comes with swinging for a ball batted over the net toward you.

3. Lying on your back and pulling your knees to your chest works to loosen your knees and hips. Your lower body will thank you after a game has come and gone.

4. Core-strengthening exercises like core twists are also a plus. You may be wondering how core-targeted activities can help with joint strength. Here’s how: you’re simply less likely to fall or move in a way that can damage a joint if you have control of your core. Think of core strengthening as insurance that goes a long way toward protecting the rest of your body.

Hitting the Court

So, next time you’re ready to hit the court for a few games of pickleball, take into account your overall joint health, especially if you have consistently experienced joint or muscle pain after playing pickleball in the past, or if you have suffered an orthopedic injury in Atlanta and need to know what types of physical activity you can safely participate in. With any luck, you’ll be back on the court in no time by adding joint strengthening exercises into your pickleball preparation routine.