How To Stay In The GamePickleball

Scott Peterson, PT, DPT, OCSApril 30, 2019

Get Some Good Shoes

● Best shoes○ https://www.pickleballportal.com/gear/best-pickleball-shoes/

○ Your best options are tennis court shoes for outdoor pickleball.If you play indoor pickleball look to volleyball shoes

● Avoid running shoes regardless if you play pickleball indoors or outdoors. They are not

made for racket sports and the soles can easily catch and cause injury (i.e. twisted or a

sprained ankle). *(pickleballportal.com, 4/22/19)

WOMENSBest Rated

MENS Best Rated

ACSM Guidelines - Older Adults

● Activity - 150 to 300 minutes of moderate-intensity physical activity a week, or an

equivalent amount (75 to 150 minutes) of vigorous-intensity activity.○ Vigorous: A person doing vigorous-intensity activity cannot say more than a few words without

pausing for a breath. (Scale 0-10: 7-8 for vigorous)○ Moderate: As a rule of thumb, a person doing moderate-intensity aerobic activity can talk, but not

sing, during the activity. (Scale 0-10: 5-6 for moderate)

● Aerobic○ 5 d/wk (moderate), 3 d/wk (vigorous)○ 30-60 mins (moderate) or 20-60 mins (vigorous)

● Strengthening○ 2-3 days a week -- 1-3 sets (2-3 sets is best) x 8-12 reps, achieving FATIGUE○ 8-10 exercises involving all muscle groups

● Balance: Balance training examples include walking heel-to-toe, practicing standing from a sitting position, and using a wobble board. Strengthening muscles of the back, abdomen, and legs also improves balance.○ 3 days a week

https://www.acsm.org/read-research/newsroom/news-releases/news-detail/2018/11/12/updated-physical-activity-guidelines-now-available

How To Fall● RELAX - think soft landing, “sack of beans,” relax everything

● PROTECT YOUR HEAD

○ Fall sideways, twist shoulder

○ Fall forward, turn head○ Fall backward, tuck chin

● Bend knees and elbows

● Fall on soft ares, butt and thigh (more protection there)

● Keep moving or rolling, roll to your side into a ball

■ PICKLEBALL TIPS: 1) limit running backwards 2) turn your hips toward to ball 3) shuffle

feet sideways, limit cross over

https://www.health.harvard.edu/staying-healthy/how-to-fall-without-injuryhttps://www.aarp.org/health/conditions-treatments/info-2017/how-to-fall-safely.html

How To Fall

2:00 on video → https://youtu.be/j_Or6NEVm_w?t=120https://youtu.be/Fyan2o7PaxA

Injury Prevention● Staying active, flexible, strong, and balanced

● Proper Dynamic Warm up○ Stretching alone doesn’t reduce injuries○ Sport Specific - better at injury prevention than range of motion and stretching

Start of Warm Up● Brisk walking (5-10 minutes) or jogging (2-5 minutes)● Stretching as you feel (30 seconds 1-2 reps)

○ Legs: hamstrings (on chair), quadriceps (leg pulled behind/partner stretch), calf stretch (at wall), side lunge

○ Arms: Overhead Stretch, Crossover stretch, Wrist stretches Up/Down

Dynamic Warm Up Dynamic Warm Up (walking pace or quick pace)● High knees● Butt Kicks (knee bends), ● Side steps/shuffle● Skip - if able● Grapevine (carioca),● Lunge forward and/or sideways● 20-44 feet ● At wall: forward, back, side leg swings

○ 5-10 reps● Upper Body

○ Forward/back arm circles○ Horizontal front/back swings

Simplest Strengthening Routine and Balance

● Lower BodyHeel Raises, Squats, Lunges (forward/back/side)

○ 2-3 sets x 8-15 reps, 2-3x/week

● Upper Body: Rotator Cuff - Scaption raises, External (ER) and Internal (IR) rotation w/band

● Wrist extension, Wrist flex, bicep curl, tricep extension○ 2-3 sets x 8-15 reps, 2-3x/week

● Balance: 1 leg balance L/R, tandem, semi tandem (very narrow base)

○ 3 reps x 20-30 sec each leg, 3x/week up to daily○ More difficult: add eyes closed or head turns L/R/up/down

Scaption

Theraband ER Theraband IR

*From HEP2Go.com

Balance

Single Leg Tandem Semi-Tandem

*From HEP2Go.com

Questions?

Thank you!

speterson@catalystsportsmedicine.com