Pickleball Magazine 1-4 | Page 54

FITNESS & NUTRITION CONTINUED back to the starting position. Repeat for the recommended amount of repetitions, and then do the other leg. Start with light weights to perfect the technique and avoid injuring the hamstrings or lower back. Start with two to three sets and 1520 repetitions. LEG PRESS: This exercise primarily strengthens the quadriceps and hamstring muscle groups with some partial benefit to the calf muscles. Using a leg press machine, sit down on the machine and place your legs and feet at shoulder width directly in front of you on the platform. Slowly and carefully lower the safety bars, holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Your upper body and legs should make a perfect 90-degree angle. As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle. Pushing mainly with the ball of your foot and using the quadriceps, go back to the starting position as you exhale. Perform three to four sets of 20-25 repetitions starting with moderate weight and slowly increasing as strength and stability increase. DUMBBELL LUNGES: This exercise strengthens the quadriceps, hamstring and gluteal muscles. Initially begin doing lunges without holding dumbbells to get a feel for the exercise and to perfect the technique and develop strength. Start 52 with 1-2 lbs. in each hand and slowly increase the amount of weight. Pick up the pair of dumbbells while standing upright with your feet facing forward, shoulder width apart and the arms fully extended. Lunge the right leg forward about 3 feet in a stepping motion until the knee joint forms a 90-degree angle. The right thigh should be parallel with the floor and the leg should be perpendicular to the floor. The back knee should almost be touching the floor. Contract the right leg muscles and return to the standing starting position. Repeat this exercise utilizing the left leg. Perform three to four sets of 20-25 repetitions depending on fitness level and goals. ASSESSING, TREATING & RECOVERING FROM KNEE PAIN Knee pain generally develops slowly and is usually precipitated by trauma, overuse injuries or a change in the exercise regimen. Do an honest assessment, looking for any changes or factors that may have initiated this onset of new symptoms. Avoid significant changes in your exercise regimen, such as playing in cold weather without knee protection, worn-out or improper footwear, reduced stretching, not warming up properly and resistance training with excessive weight. The biggest problem with any injury in an athlete is the hesitation to take time off and rest, for fear of losing skill and fitness. Initially, take a few days off from playing and begin a regimen of topical/ oral analgesics, compression, elevation and frequent ice application. NSAIDS (non-steroidal antiinflammatory drugs such as Ibuprofen, Naproxyn and aspirin) help reduce pain, inflammation and swelling. Athletes with a history of ulcers or GI problems should consider using Tylenol, (Acetaminophen). The application several times daily of topical analgesics such as Capsaicin, bioFreeze or Cryoderm is another effective way to help reduce pain, swelling and inflammation. If there is swelling, elevate the knee on pillows and wrap the area in an elastic or TO SUBSCRIBE CALL 724.942.0940 OR GO TO THEPICKLEBALLMAG.COM Ace bandage while applying ice. To reduce pain, inflammation and swelling, apply ice or a cold pack to the area for 10-20 minutes, 3-5 times/day. Wrap the pack in a cloth or paper towel to prevent direct contact with the skin. After 48-72 hours, if the pain and swelling have decreased, begin applying heat several times a day to the area for 10-20 minutes. You can now begin to do easy workouts, walking, swimming, elliptical or cycling with a gradual return to pickleball. After a week or so, if the pain has subsided, you can return to your normal playing regimen. If the pain persists for more than two to three weeks or returns after rest and other conservative treatment, it is time to visit a qualified health care professional for diagnosis and treatment. The first step will likely be a comprehensive examination followed by diagnostic studies to assess the location, type and extent of the injury. Hopefully, the problem or injury can be treated using conservative, non-invasive treatment. Corticosteroid injections directly into the joint can dramatically reduce pain, inflammation and swelling. Unfortunately, the injections only provide relief for a limited time and more than three injections over the period of a year can be harmful. Cruciate ligament and meniscus tears are common injuries that can usually be treated with arthroscopic surgery. Before submitting to any surgery or invasive procedures, obtaining a second opinion is always a good idea. • Alan Bragman is a chiropractor living in Atlanta, Georgia. He is a former Cat 3 cyclist and nationally ranked table tennis player and inline speed skater. He was on the medical advisory board at Bicycling magazine for 10 years and has written for numerous other sports publications.