Pickleball has been reported as one of the fastest-growing sports among the adult population in recent years. Whether its popularity stems from the exercise it offers, its resemblance to tennis, or the camaraderie it fosters during matches, many enthusiasts find it addictive. As expected, with the game’s increasing popularity, there has been a rise in the number of injuries associated with pickleball.

Lower extremity injuries, such as muscle strains, ligament sprains, and fractures, were among the top reported injuries leading to emergency room visits.¹ Slips, trips, and falls are identified as the primary causes of these injuries. While we don’t intend for this information to discourage you from enjoying this endearing game, we strongly recommend taking an active approach to injury prevention by following our three suggestions.

Firstly, prioritize enhancing your balance. Incorporate activities like balancing on one foot for 30 seconds into your daily routine, such as during tooth brushing, dishwashing, or commercial breaks. Once you’ve mastered this, challenge yourself by passing a small, weighted object (only 2-5 pounds) between your hands in various positions. Increase the difficulty by performing these exercises on an unstable surface like a carpet, yoga mat, or pillow. The objective is to refine your balance and minimize the risk of injury, so ensure you’re close to a wall or sturdy object for support if needed.

Secondly, engage in cross-training. This entails exercising in ways beyond just playing pickleball to prevent muscle imbalances. Incorporate fundamental exercises such as squats, lunges, and core strengthening exercises into your routine. Strengthening your legs and core can offer better support for the dynamic movements in pickleball, reducing the risk of lower extremity injuries. Additionally, include flexibility exercises, such as pre- and post-play stretching, to enhance joint mobility and decrease the likelihood of strains or sprains.

Third, focus on proper footwear. Many slips, trips, and falls in pickleball can be attributed to inadequate footwear. Ensure that you wear supportive, non-slip shoes with good traction on the court. Make sure your shoes fit well and provide stability for lateral movements, as pickleball involves quick side-to-side actions that can strain your ankles and feet.

It’s important to listen to your body and not push yourself too hard, especially if you’re new to the sport or returning after a break. Start with a proper warm-up, including light cardiovascular activity and dynamic stretching, to prepare your muscles for the demands of the game.

If you experience any discomfort or pain, don’t ignore it. Addressing minor issues early on can prevent them from becoming more serious injuries. Consider consulting with us at Rye Physical Therapy for personalized advice and exercises tailored to your specific needs!

References:

1. Casals M, Jimenez S, Caparros T, Martínez-Gallego R, Baiget E. Scoping review and quality of studies on the epidemiology of pickleball injuries. Apunts Sports Medicine. 2023;58(217):100403. doi:10.1016/j.apunsm.2023.100403

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At some point we start to notice things are not quite as easy as they used to be. Reactions feel slower, standing on one foot feels like an acrobatic trick, and changing positions requires a moment to regain our orientation. There are multiple reasons for these changes, and we have the opportunity to get ahead of them right now! Our body’s balance is determined by three systems, the vestibular system, the visual system, and somatosensory system. Throughout our lives our body relies on different systems to create stability. Here’s why.

From infancy to approximately 3-6 years of age, we depend highly on vision, as this system develops and matures first.1 Our eyes have the goal of staying in line with the horizon, and if our vision doesn’t show us this, we know something is “not right” and our body will physically try to correct to reorient the image.

Children learn and gain stability and strength in their environment by exploring, sometimes falling, and making mistakes. What may seem clumsy in young age between the ages of 4 and 7 is actually a developing proprioception system. 2 Proprioception is the feeling in your joints. They tell us if we are in alignment, if there is abnormal pressure, or if we are in need of stepping to regain our balance. By 7 years old this proprioceptive system is most dominantly relied upon.2 However, at this young age, if we are to challenge ourselves with uneven surfaces or a narrow base of support, vision is again depended upon.

The last component of our balance system, the vestibular system, matures between the ages of 15 and 16.3,4 Our vestibular system is made up of a series of small bones and organs in our inner ear that tells via the movement of fluid in the inner ear where we are in space with relation to gravity. The vestibular system is very important, as when we experience a conflict in information (such as when your car is not moving, but the car next to you starts pulling forward or backwards), this is the system that corrects our experience and tells us what movement is truly happening.

As we age, neurons in our brains used to communicate information about our body’s special position lose dendrites (communicating branches), myelin sheaths (nerve coating that increases signal speed) degrade, cilia in the ear become damaged, and different pathologies including diabetes, neuropathies, unilateral vestibular hypo function, etc. can exponentially negatively impact all 3 systems.

The good news is, we are not helpless in this scenario! Numerous studieshave demonstrated the benefits of staying physically active as we age to improve our central nervous system (brain and nerves) as well as our muscle spindle function. In fact, a study by Duke- NUS Medical demonstrated that a tailored physical therapy routine for balance and gait challenges reduced patients’ risk of falls by 50%.6 What we can learn from this is that YOU have control over your balance and safety, and physical therapy has been scientifically proven to help you achieve reduced fall risk and improved mobility.

If you are concerned about your balance, Rye Physical Therapy is here to help. Call for an evaluation. We can get you scheduled ASAP!

1. REFERENCES
2. 1 Lear S. Pediatric Balance Assessment. BA Audiology.org. https://www.baaudiology.org/files/2114/5796/1722/1430_Samantha_Lear.pdf. Accessed January 4, 2020.

2 Sá CDSCde, Boffino CC, Ramos RT, Tanaka C. Development of postural control and maturation of sensory systems in children of different ages a cross-sectional study. Brazilian journal of physical therapy. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5816079/. Published 2018. Accessed February 10, 2020.

3 Cherng RJ, Chen JJ, Su FC. Vestibular System in Performance of Standing Balance of Children and Young Adults under Altered Sensory Conditions – R. J. Cherng, J.J. Chen, F. C. Su, 2001. SAGE Journals. https://journals.sagepub.com/doi/10.2466/pms.2001.92.3c.1167. Accessed February 10, 2020

4 Ralli G. Maturation and evolution of the vestibular system. GiovanniRalli. https://giovanniralli.it/allegati/108/aging .compressed.pdf.

5 Ribeiro F, Oliveira J. Aging effects on joint proprioception: the role of physical activity in proprioception preservation. European Review of Aging and Physical Activity. 2007;4(2):71-76. doi:10.1007/s11556-007-0026-x.

6 Keeping the Elderly Safe. Science Daily. March 2017. https://www.sciencedaily.com/releases/2017/03/170316093025.htm.

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By Katherine Younes, DPT – Hampton Clinic

Did you know according to the National Institute on Aging Senior Health 6 out of every 10 falls happen at home?² This means the one place where seniors feel safe can actually be hazardous to their health. Rye Physical Therapy wants to share that whether your loved one lives in their own home or with you, there are some easy ways to prevent falls at home which are the leading cause of fatal and non-fatal injuries for older Americans.¹

Here are 7 of the best ways to prevent falls at home and keep your loved one safe.

Remove all fall hazards in the home: Remove throw rugs, frayed carpets, small furniture like plant and magazine stands,and piles of clutter. ² Move pet bowls to a corner. Tuck electrical and phone cords into cord organizers that keep them out of traffic paths. Make sure that wet boots and shoes can be removed before making the floors inside the house slippery.

Provide wide walkways in the home: Squeezing through tight spaces can cause a senior to lose balance and fall. Make sure that the traffic patterns in the home are wide and free of clutter. This is important whether or not your loved one relies on a cane or walker. Aging can reduce vision and depth perception and that is why a clear, wide path is essential.

Remove trip hazards: Tablecloths are pretty but if the corners drag on the floor it can become a trip hazard. Toys are especially dangerous, whether they are children’s toys or pet toys.

Make the bathroom safe: Use non-slip bath mats that are a contrasting color from the tub. ² This will make it safe and easy to see. Place handrails beside the tub and toilet and purchase a raised toilet seat. All of these will help to improve your loved one’s balance in a potentially slippery environment.

Maximize lighting: All light fixtures inside and outside should have bulbs with the maximum wattage allowed. ² Make sure that they are positioned to eliminate shadows. Make sure that lights near the bed are within easy reach to avoid falling out of bed. Use nightlights in the bedrooms, bathrooms and hallways. Place a flashlight next to the bed in case the power goes out. ²

Arrange the house for convenience and safety: Ask your loved one to show you where he or she sits to watch TV and the location of frequently used dishes, pots and pans. Ask where he or she likes to read. In this way you can see where trip and fall hazards might occur and adjust the location of things to make them safer. For example, a throw rug should not be at the front door. Your loved one should not have to reach to a high shelf to get glasses or dishes, they should be on a lower shelf that is within easy reach.

Prepare the outdoors for safety. The exterior of the house can be especially hazardous and create falls. Make sure that the walkways are even and don’t have cracked pavement or uneven bricks. In the winter make sure that ice and snow is completely removed and that sand or salt is generously spread on icy surfaces. Make sure that stairs are well lit, the edges are marked with contrasting tape and that they are painted with non-slip paint. If you have fallen and need assistance call 911 – then call us at Rye Physical Therapy (603) 929-2880 and we’ll get you back to your everyday best! Www..HamptonPT.com

These thorough yet simple fixes can help to prevent falls at home and keep your loved one safe. Falls, with or without injury, are one of the reasons older adults limit their activity and how often they leave their home.¹

If you have fallen and need assistance call 911 – then call us at Rye Physical Therapy (603) 929-2880 and we’ll get you back to your everyday best! www..HamptonPT.com

Resources  

¹ Falls Prevention Facts. NCOA. 2017. Available at: https://www.ncoa.org/news/resources-for-reporters/get-the-facts/falls-prevention-facts/. Accessed April 1, 2017.

² NIHSeniorHealth: Falls and Older Adults – Fall Proofing Your Home. Nihseniorhealthgov. 2017. Available at: https://nihseniorhealth.gov/falls/homesafety/01.html. Accessed April 1, 2017

Photo by Louish Pixel – https://www.flickr.com/photos/louish/

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