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Featured Tips for September: Falls Prevention

It’s important for players to take precautions to prevent falls by following these recommendations:

  1. Wear appropriate footwear. Court shoes such as those designed for tennis or pickleball are recommended.
  2. Stay alert. Understand that playing with high levels of fatigue makes you more susceptible to falling.
  3. Do not run backwards to retrieve a ball hit over your head. Turn and shuffle for a short lob or turn 180 degrees and run forward to return a lob at the baseline.
  4. Practice good partner communication and good court etiquette to avoid collisions with other players.
  5. If you know your balance is questionable, start a balance training regimen that consists of static and dynamic exercises. Make sure that a handrail, balance aid, or someone is near you when performing these to prevent taking a fall at home. If you would like to schedule a consult with TRIA’s falls and balance program specialists, click HERE

Featured Tips for August: Preventing Calf Strains

Calf strains are one of the most common injuries cited in pickleball. Luckily, a lot of these injuries can be prevented with good preparation.

Recommendations for your pickleball day: Warm up using Dynamic Warm Ups (See June 2023 Tria Tips)

Recommendations for your off days:

  • Static Stretching of 3×30 seconds with both knees straight, then with both knees bent
  • Heel raises for strengthening – 2-3 sets of 15 reps

Also consider surrounding joints – do you have a knee or hip pain that is making your calves work harder to compensate?

Featured Tips for July: Avoiding Heat Stress

Pickleball is a popular outdoor sport that requires players to move quickly and make sudden stops and turns. As a result, it is not uncommon for players to experience heat stress injuries during play (heat exhaustion, heat stroke), especially when temperatures rise above 80 degrees. Follow these tips to prevent heat stress injuries during pickleball:

Stay hydrated: Proper hydration is essential for preventing heat stress injuries. Drink plenty of water before, during, and after play, even if you don’t feel thirsty.

Wear appropriate clothing: Wear lightweight, breathable clothing that allows sweat to evaporate and keep you cool. Avoid dark colors that can absorb heat.

Take frequent breaks: Take regular breaks in the shade or indoors to cool down and rest. Avoid playing during the hottest part of the day, usually between 10am and 4pm (that’s a great time to play inside at Mega!)

Use sunscreen: Apply sunscreen with an SPF of at least 30 to protect your skin from harmful UV rays.

Cool down after play: After play, take a cool shower or bath to lower your body temperature.


Featured Tips for June: Dynamic Warm Up

As with any sport, warming up properly before playing pickleball is essential to prevent injuries and perform at your best. Here are a few examples of dynamic warm up exercises you can do before playing pickleball:

High Knees: Start jogging in place, and then bring your knees up as high as you can, alternating between your right and left leg.

Butt Kickers: Like high knees, start jogging in place, and then bring your heels up towards your glutes, alternating between your right and left leg.

Lunges: Take a big step forward with one leg and bend your knee, keeping your back straight. Return to the starting position and repeat with the other leg.

Arm Circles: Stand with your arms extended straight out to your sides. Make small circles with your arms, gradually increasing the size of the circles.

Jumping Jacks: Jump your feet apart while bringing your arms overhead, then jump your feet back together while bringing your arms back to your sides.