Have you ever felt like a pilgrim stumbling into the light when it comes to fitness and sports? There is an ideal state projected on magazine covers and news headlines, but in reality most people seem to have a vague idea of ​​principles or theories. What are others who are successful doing to get in shape and stay in shape? Are you asking what they know that I don’t? What does it take to reach the top in this sport?

Pickleball is no exception. There are the beginners and the mediocre, but above all there is the elite pedestals who seem to have all the answers but are reluctant to share. Injury Prevention: What To Look For And How To Avoid The Imminent Dangers Of Harmful Physical Injury Will Provide You With Knowledge And Hopefully Increase Your Advancement As You Continue On Your Pickleball Journey.

INJURY PREVENTION

Prevention is often the best defense against harm and reduces the incidence of injury. Information is key to staying healthy and active in sports. Ensuring proper techniques and maintaining optimal conditioning is still no guarantee that you will be injury-free during your pickleball ride, so it is important to recognize injury risks and deal with abnormal muscle or joint functions. Treating injuries from the onset of pain and seeking medical advice on limitations is essential. You are not helping anyone if you play through pain. In fact, it can cause more damage.

COMMON TYPES OF INJURIES

Blisters, sprains, strains and falls occur. The most common food in today’s beginning athlete is muscle imbalance. This can cause muscle tension, such as over-twisting the piano strings and altering the alignment of the pelvis causing weakness of the opposing muscles. Pickleball can produce sudden and unexpected actions, so be aware that this can lead to an acute injury – immense mild to moderate pain. Additionally, the addictive nature of Pickleball can lead to a series of repetitive actions that can lead to chronic injury over time. The slow and gradual onset of a chronic injury can start with sore muscles and get progressively worse. It is usually the result of gradual and continuous overuse of a particular muscle group. Look for signs of mild discomfort that become painful after a while. This type of pain can become intense and cause instability and permanent joint or muscle disability. Common areas of pain include: shoulder, hip, knee, and back.

ACUTE INJURY CARE:

Immediate attention to injuries should take place within the first 72 hours. Healing time is shortened with proper care and early onset. The best approach is RICE:

o R – Rest: allow the injury to heal without further aggravation

o I – Ice: reduces inflammation, reduces swelling, helps healing

o C – Compression: applied pressure will help with swelling

o E – Elevation: Raises the injured area to help blood flow away from the injury. Ideally, elevate the area above the heart.

CAUSES OF CHRONIC INJURIES

Chronic injuries are the result of muscle imbalance, poor posture, and improper movement or technique. Lack of exercise or compromised muscular and skeletal systems that are not strong enough to sustain repetitive activity. Overtraining without adequate recovery time puts unnecessary strain on muscles and joints. Inappropriate footwear and sometimes the surface of the playing area may not have adequate support or cushioning.

ABOUT TRAINING

When the effects of your stress (physical, social and psychological) become too demanding, you experience one or all of these symptoms: slow healing, susceptibility to infection, loss of appetite, lethargy and aversion to training, and / or temperamental attitude. , tiredness or chronic muscle pain. All of these can lead to injury. The old adage, “no pain, no gain,” used in the 1970s certainly does not apply today. If you feel pain, stop! Never work through pain.

BACK TO ACTIVITY:

It is very important to heal properly before returning to any sport after injury. In general, further injury and frustration can result if you are not physiologically and psychologically ready to play again. Most athletes resist any reduction in training or play, but it is very important to their overall health and well-being. Means of total recovery;

• 100% range of motion (ROM) and strength,

• Complete absence of swelling and pain.

• The ability to perform all your skills within the sport of pickleball.

HEAT STRESS DISORDERS

Heat cramps, heat exhaustion, and heat stroke. Acclimatize to the extremes you may experience in competition (even friendly games can be stressful), wear appropriate clothing, and hydrate properly. If you play indoors with limited air conditioning or outdoors in direct sunlight, overheating is a risk factor that can affect your health with serious complications. Remember to protect your skin and eyes when playing outside. Wear a hat, sunglasses with UV blocker, and sunscreen.

PROFESSIONAL TIPS

Nobody likes to think about injuries, but they happen, so it’s best to know how to treat them.

1. Every participant in a sport is exposed to the risk of injury.

2. Keep the sports environment safe.

3. Develop an injury prevention program and emergency action plan.

4. Take care of all injuries, DO NOT leave them alone; know how to assess the severity of an injury,

5. Take steps to reduce the chances of injury,

6. Protect yourself and minimize risk,

7. Gain knowledge about caring for yourself and someone else’s injuries and getting appropriate care as needed.

8. Know when to return to activity after an injury.

KEY TO SUCCESS

Rest is essential for recovery, and patience with an injury can mean that you can find other ways to exercise or enjoy pickleball that won’t perpetuate the injury. Try to referee or coach others. Take a break from the competition. Pay attention to the warning signs and DO NOT ignore them.