In addition, start doing some
resistance band exercises,
standing on one leg, calf
stretching, and then
progress to higher level
balance activities and hip
strengthening.
Hamstring strain/
pull/tear
This is usually an
overstretching injury. Therefore, do not
stretch following this injury! Let it heal and put some heat
on the area. As it starts to heal, slowly add some gentle
walking. Once the pain is significantly decreased, you
can introduce gentle stretches, then progress to running
and higher level activities. Performing
gluteal strengthening is important in
order to take pressure off of the
hamstrings.
Lower back injuries
There are multiple types
of acute lower back
injuries: disc bulges/
herniations, lumbar spine
muscle strains, facet joint
dysfunctions, etc. It can
sometimes be difficult
to self-identify
exactly the type of
injury sustained.
However here
are some
things
you can
do after
an acute
lower
back injury.
Be mindful of movement
direction and different positions—
does it hurt more if you bend
forward or bend backward, does
it hurt more sitting, standing, or
lying down? Does any position
cause numbness or tingling
in your legs? Is the pain on
the left side or right side of
your back?
All of the findings above will be important in order to
determine the best course of action for you. Generally
speaking, with lower back injuries, it’s best to perform
movements that do not aggravate your pain. For example,
if bending forward seems to feel good, then do a lot of
stretches bending forward, and avoid bending backward
as much as possible. If standing feels good, then perform
a lot of walking, and avoid sitting too long. As mentioned
earlier, physical therapy is very effective for low-back
pain when addressed early in the process, so if you don’t
feel much improvement within few days of your injury, be
sure to consult a healthcare professional, preferably a
qualified, licensed physical therapist.
Fall on Outstretched Hand (FOOSH) injury
Falls are still very prominent within the pickleball
community. Oftentimes when people fall, they brace
themselves with their hands, and end up falling on an
outstretched hand, causing a FOOSH injury. Most FOOSH
injuries lead to injuries within the hand and wrist, but
can also (less often) cause injury to your elbow and
shoulder. The most common injuries
caused by a FOOSH are fractures,
often of the Scaphoid (bone at
the base of your thumb), distal
radius, radial head fractures,
scapholunate tears, etc. If you
happen to experience a fall on
an outstretched hand, and notice
pain in the hand, wrist, or elbow
following the fall, do your best to
immobilize the area, and be sure to
get it checked out if the pain and discomfort
does not resolve within a couple of days.
As always, consult a healthcare professional if you’re
unsure of the best way to handle your acute injury. Every
injury is different, and the above information does not
apply to everyone or all injuries.
If you have any questions, contact the Pickleball Doctor
at [email protected]. •
Noe Sariban is a Doctor of Physical Therapy, Certified
Pickleball Teaching Professional through the IPTPA,
and an Engage sponsored athlete. Please visit
www.thepickleballdoctor.com for more information on injury
prevention and rehabilitation tips. Noe started his website to
provide pickleball players around the world with a reliable
and free source of information. Please like his Facebook
page, www.facebook.com/pickleballdoctor, for updates and
new information.
NOVEMBER/DECEMBER 2019 |
MAGAZINE
69