Practice Prehab and Avoid Rehab
There is nothing good about not being able to play the sport you love and when it comes to staying in the game “Prehab” is the key!
Prehab Your New Pickleball Habit
You may have never heard of Prehab but it’s an idea that our friend at Athletes Prehab a company run by Garrett Nealon takes very seriously. Garrett’s company focuses on the needs of pickleball players with specific stretches & training to keep you pain-free and in shape.
Is This Your “Warm-Up”?
Like most players when you step out on the courts you hit a few balls and then you’re onto playing. This is the critical time when injuries are likely to happen as many of the muscle groups you rely on to effectively move around the court as well as hit the ball have not been adequately stretched or limbered up prior to play.
Prehab is the Remedy before You Need a Remedy!
Garrett identified that many players pretty much jumped into playing with little to no exercise in preparation for pickleball play. So, he has customized his training to serve (no pun intended) the pickleball community. He has identified the relevant muscle groups and has designed workouts that take little time but are worth a pound of cure. In fact, in a recent interview I did with Garrett we nicknamed this preparation “Parking Lot Prehab”. In our conversation, we talked about what were the barriers to players not warming up properly and what we discovered was that players once they got courtside they felt rushed to get out on the courts and jump into a game. Not only that, but they were a bit embarrassed to actually stretch and exercise in front of other players. Consequently, they’d jump into a game not fully prepared to play.
Recently, Garrett launched a program called “PBFIT30” which is a 30-Day Fitness Challenge for Pickleball Players. It’s a comprehensive approach that focuses on body transformation, losing weight, fitness, and nutrition, with the goal of improved performance on the courts!
The whole idea here is to keep players healthy, fit, and active. This is why if you do Prehab as a part of your daily regimen prior to playing the game we all love then you’ll keep yourself out of Rehab!
Connect with Athletes Prehab to Learn More
To reach out to Garrett at Athletes Prehab click here and make prehab your new pickleball habit. You can also learn more from his YouTube and Instagram below where he posts tips often.
Why is Stretching Before Pickleball Important?
Pickleball is a fast-paced and dynamic sport that requires a combination of speed, agility, and precision. Whether you're a seasoned pro or a casual player, it's essential to prepare your body for the demands of the game by warming up, with stretching being a critical part of that warm-up routine.
Stretching is an essential part of any physical activity, as it helps to prepare your body for the demands that it will face during the game. By warming up your muscles and increasing blood flow to the areas that will be used during the game, stretching can help to prevent injury and reduce muscle soreness after playing. Stretching also increases the range of motion in your joints, which can help you move more comfortably and efficiently on the court.
There are many specific benefits to stretching before playing pickleball, including:
Improved Flexibility: Stretching helps to improve the flexibility of your muscles and joints, allowing you to move more easily and smoothly on the court. This can help you to reach low shots, make quick changes of direction, and perform other movements with greater ease and precision.
Increased Range of Motion: Pickleball requires a wide range of motion in your arms, shoulders, legs, and back. By stretching these muscles before playing, you can increase your range of motion and reduce the risk of injury, such as pulled muscles or strained tendons.
Better Blood Flow: When you stretch, you increase blood flow to the muscles, which helps to deliver oxygen and nutrients to the tissues. This can help to reduce muscle soreness and improve your overall performance on the court.
Reduced Risk of Injury: By warming up your muscles and increasing your flexibility and range of motion, stretching can help to reduce the risk of injury while playing pickleball. This is especially important for older players or those who may be more prone to injuries.
Some recommended stretches to do before playing pickleball include:
Hip Flexor Stretch: Kneel on one knee with your other foot flat on the ground in front of you. Lean forward into your front foot, feeling the stretch in your hip flexor. Repeat on the other side.
Quad Stretch: Stand on one leg and bend your other leg behind you, holding your ankle with your hand. Pull your foot towards your buttocks to stretch the quadricep muscle in the front of your thigh.
Shoulder Stretch: Stand with your feet shoulder-width apart and interlock your fingers behind your back. Raise your arms and stretch them upwards, feeling the stretch in your shoulders.
Hamstring Stretch: Sit on the ground with your legs extended in front of you. Lean forward and reach towards your toes, keeping your back straight. Hold the stretch for 10-15 seconds, then relax.
What happens if you don’t stretch?
If you don't stretch before playing pickleball, your muscles and joints may not be properly prepared for the demands of the game, which can increase your risk of injury and reduce your performance on the court.
When you play pickleball, you engage in sudden, explosive movements that can strain your muscles and joints. Without stretching, your muscles may be tight, making it harder for them to absorb the shock of these movements. This can increase the risk of muscle strains, sprains, or other injuries.
Additionally, without proper stretching, your range of motion may be limited, which can affect your ability to move comfortably and efficiently on the court. Tight muscles can also put extra pressure on your joints, potentially leading to chronic pain and discomfort.
