Three keys to preventing lower extremity injuries : 1 . Multiplanar Training . There are three planes of motion — sagittal , frontal , and transverse . Most people cross-train in the sagittal plane , but most injuries occur in the transverse plane . It ’ s essential to cross-train in all three planes to best prepare for pickleball play .
2 . Dynamic Warm-Up and Cool-Down Routines . Everyone knows how important it is to properly warm up , yet no one seems to do it . Pickleball is so addicting that players drop everything to go play , in this case at the expense of their health . In addition , performing a cool-down routine is also vital in helping the body recover and prepare for the next session .
3 . Consulting a Physical Therapist if Having Pain . Many players play through pain , but this is not productive and will be detrimental to your game in the long run . Finding a qualified sports physical therapist can make a huge difference in decreasing your pain and making your movement more efficient on the court !
Multiplanar Training
There are three planes of motion and pickleball movements occur in each of them simultaneously . The frontal plane bisects the body into front and back halves . Movements in this plane include sidestepping and bending sideways , as when someone hits a dink wide to you . The transverse plane divides the body to create upper and lower halves and generally refers to motion that rotates or pivots , such as with serving , overheads , forehands , backhands , and sudden changes of direction . The sagittal plane bisects the body into two halves ( left and right ) and motion in this plane includes running forward , backward , and bending forward ( or backward ).
Of the three planes , the transverse plane poses the greatest challenges to balance and dynamic stability and most lower extremity injuries occur during transverse plane movements . However , most traditional strength and conditioning exercises occur in the sagittal plane . Typical exercises include bicep curls , chest press , push-ups , running , and cycling ( all sagittal plane movements ). By training exclusively in the sagittal plane , it is impossible to effectively prepare a pickleball player for all movements of the game .
Dynamic Warm-Up
Does this sound familiar … You get to the courts , and just cannot wait to play ! You hit a few dinks , a few third shots , a couple of serves , maybe a couple of overheads , then , “ Let the games begin !” You ’ re not alone . Most pickleball players do not take the time to properly warm up when playing recreationally ( or even in tournament play !). Performing a proper dynamic warm-up has been shown to reduce the incidence of injuries , especially in the lower extremities . The goal of a dynamic warmup is to increase your body temperature and tissue extensibility in preparation for playing . It should be different than hitting pickleball shots and should take between 10 and 15 minutes . I would recommend making it part of your scheduled playing time and being disciplined about it . It will pay off in the long run ! To see an example of a dynamic warm-up , visit The Pickleball Doctor site on YouTube . Modify it to fit your needs .
Playing Through Pain
Pain is your body ’ s way of telling you that something is wrong , and it should not be ignored . Don ’ t be afraid to consult a sports physical therapist in order to determine the cause of your pain and to help get you safely back onto the court .
If you ’ d like to learn more about this , you can contact The Pickleball Doctor at
noe @ moveitpt . com . The Pickleball Doctor , Noe Sariban , is the owner of Move It Physical Therapy in Chapel Hill , North Carolina . Free 10-minute consults are available to see if it ’ s a good fit , and virtual sessions are available if you are not in the area . Movement screens can be performed virtually , and Noe can provide you with the appropriate guidance to make sure you are ready to play this sport we all love ! •
Noe Sariban is a doctor of physical therapy and owner of Move It Physical Therapy in Chapel Hill , NC . He is a certified pickleball teaching professional through the IPTPA , an Engage sponsored athlete , and the Team Engage physical therapist . Visit
thepickleballdoctor . com for more information on injury prevention and rehabilitation tips . You can also like his Facebook page ,
facebook . com / pickleballdoctor , for updates and new information .
JULY / AUGUST 2022 | MAGAZINE 77