Pickleball quickly became a summer favourite for me, and whether I’m playing more competitively with friends or enjoying social matches with parents, I’ve grown to appreciate the level of movement the sport provides. As the weather turns cooler, I’ve transitioned to indoor courts, and along the way, I’ve observed some common mistakes that can crop up. In this blog, I’ll share insights and tips to help fellow pickleball enthusiasts navigate and prevent these common pitfalls that can lead to back and neck pain.
The Importance of a Proper Warm-up
To prep your spine for the rigours of indoor pickleball, a thorough warm-up is essential. Spend 10 minutes with a brisk walk or jog to get the blood flowing, ensuring you’re slightly sweaty before hitting the court. Incorporate lunges and calf raises into your routine to activate key muscles and joints, as well as a variety of practice swings setting the stage for a spine-friendly game.
Mobility Work for a Supple Spine
Enhance the flexibility of your spine with mobility exercises like “thread the needle” and “cat/cow”. These movements not only warm up your spine but also promote a better range of motion. If getting on the ground to perform these exercises is challenging, check out YouTube for options, or book an appointment and I can guide you to specific exercises tailored for your body to ensure your spine stays in top shape.
Prioritize Proper Rest
After an exhilarating game of pickleball, give your body the rest it deserves. Adequate sleep is crucial for overall spinal health. Lack of sleep decreases recovery time, increasing the risk of injury. If you just started pickleball, initially limit play to a couple of times a week. Gradually increase the frequency as your body adjusts to the game’s demands, preventing overexertion and potential strain of muscles.
Consistency is Key
Maintaining a healthy spine throughout the winter pickleball season requires consistency in your warm-up routine, mobility exercises, and rest. Taking an extra 10 minutes to warm up is preferable to taking 3 months off due to an injury. As you make these practices a habit, you’ll not only enjoy the game but also nurture the well-being of your spine.
Dr. Adam Will, our dedicated chiropractor at Westside Chiropractic, is committed to keeping you on the pickleball court. Feel free to reach out to us by giving us a call or booking online at our Westside location. Prioritize your spine health, ensuring you can continue enjoying the game you love!”