Health Benefits of Tennis and Pickleball
Tennis is one of the most popular sports played by people of all ages, both male and female, from recreational to competitive leagues. Pickleball is currently the fastest-growing sport in America, gaining players of all ages daily. The benefits of playing tennis and pickleball far outweigh the potential risks of injury. The physical benefits of strength and coordination are matched by the cardiovascular and mental benefits of playing these sports.
A singles tennis match can average 4-5 miles worth of steps! That’s a lot of movement and cardiovascular activity. And while the pickleball court is much smaller, research shows that in terms of heart rate tracking, the average pickleball match is considered moderate intensity exercise. This means that a few games of pickleball a week is a great way to improve or maintain your physical fitness.
When it comes to fun on the court, too often, people jump in forgetting their bodies are not quite ready for the demands of tennis and/or pickleball. This can lead to a host of preventable injuries, pain and lost playing time. Gaining longevity (and reducing injury risk) in any sport requires a solid routine for body maintenance as well as consistent warm-up and cool-down plans. For those players with underlying issues and previous injuries/surgeries this is even more important.
Getting professional help developing a customized routine is a crucial step in keeping you on the court and maximizing the health benefits of these sports.
How physical therapy helps you get ready to play
Screening for injury risk factors is the first step in getting you ready to play. Racquet sports require a healthy cardiovascular system, strong and flexible arms and shoulders as well as stable and balanced lower extremities. A head to toe movement screen will seek out any areas of the body that could potentially contribute to injury.
With tennis and pickleball the most common types of injury involve over-use and abrupt start/stop. Over-use injuries are typically tendon and muscle injuries related to poor mechanics happening repeatedly over time. The injuries that occur from the start/stop nature of court movements tend to be strain and sprains of the ligaments and joints in the lower extremities.
Being that pickleball is especially popular with retired folks, balance and falls can also be a concern. The two most common pickleball injuries are a fractured wrist and a torn rotator cuff muscle. Both injuries occur from falling on an outstretched arm/hand. As we get older, our bodies naturally tend to show diminished balance reactions and to reduce that risk you have to prepare your body to handle the challenges of playing on the court.
Following a head-to-toe movement screen, a physical therapist can create a customized corrective exercise program to better prepare your body for the demands of tennis and pickleball as well as help you solidify a proper pre and post-match routine.
What to expect from a corrective exercise program
Most corrective exercise program will have a mix of both strength and flexibility exercises to help your body endure the demands of racquet sports and avoid injury. If balance and agility is a concern, you’ll likely have some drills to increase your stability on the court as well. Most programs are designed to be completed 4-5 days/week (in addition to your normal exercise and activity) for maximum benefit in a short amount of time.
Once you implement your individualized program, you can expect to see and feel the difference in as little as 4-6 weeks. Moving on the court should become easier, and feelings of post-match soreness and stiffness should be reduced. Stronger arms, legs and core muscles will improve your overall endurance and help to build a healthier cardiovascular system along the way.
In addition, we will guide you through a dynamic warm-up to help reduce the risk of injury and prepare your body properly for training or competition. Our program aims to ensure you have the physical and mental tools to resume/keep swinging the racquet and reduce your risk of future injuries! What do you have to lose?
At HealthQuest Physical Therapy, our physical therapists are up-to-date on the specific needs of both tennis and pickleball players. We understand the most common risk factors, how to prevent injuries, and even more importantly, how to resolve any tennis/pickleball-related injuries. Schedule your free assessment so you can get back to playing the way you want to!