Warming up is crucial for athletes of all levels, and pickleball is no exception. A good warm-up routine offers several benefits: ​

• Warming up properly prepares your body for the stress of the game, reducing the likelihood of injuries such as muscle strains and joint injuries.   

Now, let's delve into a step-by-step warm-up routine designed specifically for pickleball players. ​

Finally, spend a few minutes doing light hitting with a partner or against a wall. This helps fine-tune your hand-eye coordination, familiarize yourself with the paddle, and mentally prepare for the game. ​

Engage in dynamic stretching exercises that mimic the movements involved in pickleball, such as arm circles, leg swings, and torso rotations, ensuring fluidity in motion and preventing strains.

​Focus on activating and priming muscles critical for pickleball maneuvers, including shoulder rotations, hip flexors, and lateral movements, optimizing your body's readiness for the game's demands.

​Explore a repertoire of warm-up drills curated by Physio Labs, designed to boost pickleball performance and reduce the risk of injuries.

Elevate your footwork and agility through ladder drills, cone exercises, and shuttle runs, honing your responsiveness on the court.​

​Incorporate cardiovascular exercises like brisk walks, cycling, or light jogging to elevate heart rate gradually, preparing your body for the vigorous pickleball gameplay.

​Physio Labs prides itself on crafting personalized warm-up plans tailored to individual player needs, ensuring optimal preparation for Gold Coast's premier pickleball enthusiasts.

Leverage the expertise of Physio Labs' professionals who devise comprehensive warm-up routines, considering players' fitness levels and specific requirements.

Discover injury prevention strategies embedded within the warm-up routines, safeguarding players against common pickleball-related injuries
Conclusion: 
Investing time in a proper warm-up routine is a small commitment that yields significant benefits. By incorporating cardiovascular exercise, dynamic stretching, and a paddle warm-up, you'll be well-prepared to showcase your skills on the pickleball court while minimizing the risk of injuries. So, the next time you step onto the court, remember: a good warm-up is your secret weapon for peak performance in pickleball. 

1. How Should I Warm Up for Pickleball? Prepare effectively with dynamic movements like arm circles, leg swings, and torso rotations. Physio Labs suggests specific warm-up exercises tailored for pickleball's demands.
2. What Exercises Are Good for Pickleball? Benefit from agility drills, cardiovascular exercises, and sport-specific movements such as lateral shuffles. Physio Labs focuses on exercises promoting flexibility, endurance, and skill enhancement for improved performance.
3. What Exercises Prevent Pickleball Injuries? Discover muscle activation exercises, dynamic stretches, and warm-up routines to prevent common pickleball-related injuries. Physio Labs crafts personalized plans addressing individual needs.
4. How Do You Build Endurance for Pickleball? Gradually enhance endurance through cardiovascular exercises, footwork drills, and on-court practice recommended by Physio Labs.
5. What Are 3 Essential Pickleball Skills? Master hand-eye coordination, quick reflexes, and effective communication with your partner for successful play, as highlighted by Physio Labs.
6. Do You Need to Be Fit to Play Pickleball? While accommodating various fitness levels, Physio Labs recommends maintaining a basic fitness level for full enjoyment. Personalized warm-up routines cater to individual capabilities.
7. How Often Should You Play Pickleball? For a balanced experience, Physio Labs suggests playing 2-3 times a week to support skill development and overall fitness.
8. Is Pickleball Harder on Your Knees Than Tennis? While generally lower impact than tennis, proper warm-up and conditioning are vital to minimize knee stress, notes Physio Labs.
9. Can You Play Too Much Pickleball? Moderation in gameplay prevents overuse injuries. Physio Labs advises on rest periods and varying intensity for a healthy pickleball routine.
10. What Is the Most Common Pickleball Injury? Shoulder or elbow strain due to repetitive motions is a common injury. Physio Labs emphasizes warm-up and strengthening exercises to mitigate risks.
11. What Is Pickleball Etiquette? Follow etiquette guidelines emphasizing respect, communication, and rule adherence for a positive playing experience, according to Physio Labs.
12. What Are the Side Effects of Pickleball? When played responsibly, pickleball has positive effects. However, overexertion or improper technique may lead to muscle soreness or fatigue, as noted by Physio Labs.
13. Why Am I So Sore After Playing Pickleball? Post-game soreness can result from engaging unused muscles. Physio Labs recommends proper warm-up, cool-down, and stretching for relief.
14. Why Are My Legs So Sore After Pickleball? Dynamic movements in pickleball can cause leg soreness. Physio Labs suggests warm-up and targeted stretches for improved recovery.
15. Why Does My Body Hurt After Pickleball? General body soreness may indicate overexertion. Customized warm-up routines and recovery measures are crucial, according to Physio Labs.
16. Is It Common to Fall in Pickleball? While not common, maintaining balance through exercises and appropriate footwear minimizes the risk, advises Physio Labs.
17. Is Pickleball Good for Arthritis? Under proper guidance, pickleball can be suitable for arthritis sufferers. Consultation with a physiotherapist is recommended by Physio Labs.
18. Is Pickleball Bad for Your Back? Proper body mechanics and strengthening exercises protect the back during pickleball. A customized warm-up routine can address individual concerns, notes Physio Labs.
19. Is Pickleball Bad for the Neck? Maintaining proper posture and incorporating neck stretches in warm-ups minimize strain, as advised by Physio Labs.
20. Does Pickleball Damage Knees? Support knee health during pickleball with proper warm-up and conditioning, as recommended by Physio Labs.
21. Is Pickleball Bad for Your Hips? Physio Labs recommends hip-strengthening exercises in warm-ups to support hip health during pickleball play.
22. Is Pickleball Bad for Rotator Cuff? Protect the rotator cuff with strengthening exercises and proper warm-up, as highlighted by Physio Labs.
23. Is Pickleball Good for Knee Replacement? Under professional guidance, pickleball can be suitable post-knee replacement. Consultation with a healthcare professional is crucial, notes Physio Labs.
24. Why Do I Feel Dizzy When Playing Pickleball? Potential causes for dizziness include dehydration or overexertion. Adequate hydration and pacing can help mitigate this issue, advises Physio Labs.

1. Sports Medicine Australia (SMA) - They often cover warm-up routines, injury prevention, and sport-specific exercises. SMA offers reliable information and resources related to sports medicine, including content on warm-up routines tailored for various sports, which can add authority to your content.
   Sports Medicine Australia - Warm-up Guidelines
   
2. Australian Physiotherapy Association (APA) - This organization focuses on physiotherapy and offers valuable insights into injury prevention, warm-up exercises, and tailored routines. Linking to their resources could enhance the credibility of your content.
   Australian Physiotherapy Association - Sports Physiotherapy
   
3. Australian Institute of Sport (AIS) - As a leading authority in sports performance and training, AIS could provide credible information on warm-up routines, injury prevention, and exercises tailored for athletes.
   Australian Institute of Sport - Resources
   
4. Better Health Channel - Victoria State Government - This government-supported health resource offers information on exercise, fitness, and injury prevention. It could provide authoritative content related to warm-ups and sports-specific exercises.
   Better Health Channel - Exercise and Fitness
5. Exercise & Sports Science Australia (ESSA) - As an organization focused on exercise and sports science, ESSA might have resources related to warm-up routines and injury prevention strategies for athletes.
   Exercise & Sports Science Australia - Resources
   
6. USA Pickleball. (n.d.). Pickleball for All Ages. https://www.usapickleball.org/ American Council on Exercise. (2019). The Science of Stretching. https://www.acefitness.org/
7. Faigenbaum, A. D., & McFarland, J. E. (2017). AAP-CA2. American Academy of Pediatrics, California Chapter 2. https://aapca2.org/
8. American College of Sports Medicine. (n.d.). ACSM Information On... Warm Up and Cool Down. https://www.acsm.org/ ​

​

As a physiotherapist, I often get asked the question: "When should you see a physiotherapist?" The answer is: it really depends on your individual needs and goals. However, here are a few common situations when seeing a physiotherapist can be particularly helpful:

1. If you have suffered an injury, such as a strain, sprain, or fracture, a physiotherapist can help you assess the injury and develop a plan for recovery and rehabilitation. [1]
2. If you are considering or have recently undergone surgery, such as hip or knee surgery, a physiotherapist can help you prepare for the surgery and manage the rehabilitation process. [2]
3. If you are experiencing chronic pain, such as back pain or arthritis, a physiotherapist can help you manage your symptoms and improve your overall function. [3]
4. If you are an athlete or engage in regular physical activity, a physiotherapist can help you optimize your performance and prevent injuries. [2]
5. If you have a specific medical condition or disability, such as stroke or cerebral palsy, a physiotherapist can provide specialized care and treatment to help you maintain or improve your function. [3]

In general, if you have any concerns about your physical health or mobility, it is always a good idea to consult with a healthcare professional, such as a physiotherapist. We are trained to assess and treat a wide range of musculoskeletal and functional issues, and can work with you to develop a personalized plan to help you achieve your health and wellness goals.


can rewrite emphasising the importance of seeing a physiotherapist early in your rehabiliation journeyOne of the most important things to keep in mind when it comes to injury rehabilitation and recovery is the importance of seeking out physiotherapy services as early as possible. Many people make the mistake of waiting too long to see a physiotherapist, which can prolong the recovery process and even lead to further complications.
So, when should you see a physiotherapist? The answer is: as soon as possible after an injury or onset of pain or discomfort. By seeking out physiotherapy early on in the rehabilitation journey, you can take advantage of the many benefits that physiotherapy has to offer, including:

1. Accurate diagnosis and treatment: A physiotherapist can help to accurately assess and diagnose your injury or condition, and develop a customized treatment plan to help you recover as quickly and effectively as possible.
2. Expert guidance: Physiotherapists are trained to provide expert guidance on a wide range of rehabilitation and recovery strategies, including exercises, stretches, and other techniques to help you regain strength and mobility.
3. Pain management: Physiotherapy can be an effective way to manage pain and discomfort, whether the pain is acute or chronic.
4. Faster recovery: By starting physiotherapy early on in the rehabilitation process, you can get back to your normal activities and routines more quickly and with less discomfort.

In short, if you are experiencing any sort of physical pain or discomfort, don't wait to see a physiotherapist. The earlier you seek out physiotherapy services, the better the chances of a full and speedy recovery.

A physiotherapist's outlook on low back pain based on research available here. 

• 80% of adults experience low back pain at some point 
• 20% of affected people develop chronic low back pain (more than 12 weeks)
• Most low back pain is musculoskeletal in origin
• Research proves that physiotherapy-guided treatment helps reduce pain and improves function 

At Physio Labs we treat your back like it is ours. Our physiotherapists use a variety of treatment techniques including, mobilisations, massage, trigger point techniques, dry-needling/acupuncture, corrective exercise, pilates, posture & biomechanical analysis, strapping, bracing, muscle energy techniques and home exercises to help you rehabilitate quicker. We pride ourselves in diagnosing and giving you a thorough explanation of your back pain. We tailor every treatment to you to help get you back to normal quicker.

Physio Labs
(07) 5610 1933

A physiotherapists outlook on recovery based on research available here, here, here and here.

• Up to 12.1 running injuries occur per 1000 hours of running 
• First time marathon runners and athletes who equal or better their best time need more recovery time and more physical therapy than those who didn’t
• Immediately drinking in excess of 2L of fluid does not aid in recovery 
• Recovery can be broken down into 3 phases

Phase 1 (1-3 hours post finish)

1. Keep moving 
2. Change your clothes 
3. Eat
4. Get your feet above your heart 
5. Assess any injuries

Phase 2 (1-12 hours post finish)

1. Take a shower
2. Eat more
3. Celebrate
4. Sleep
5. Re-assess injuries

Phase 3 (12-72 hours post finish)

1. Eat
2. Stay active 
3. Get help with injuries 
4. Start massage/roller exercises prescribed 

We all want to go and party but here a few quick tips that will aid in your initial recovery.
 
Keep moving  

Cross the finish line, celebrate, get your medal, celebrate, have your picture taken, and keep walking. You may feel like dropping to your knees and thanking the gods that you’ve finished, that isn’t the best way to go.

When you’ve just asked your body to run a long distance it’s still in marathon mode when you finish and is in great need of a transitionary phase. Walking helps circulation divert back to its resting state and flushes lactic acid from the muscles. Walk at least 10 to 15 minutes—back to your car, hotel, or cab.
 
Change your clothes

Once you stop our body will almost immediately enter recovery mode. Even on a warm day you'll find yourself getting quite cold and clammy. Help to avoid post race chills by changing into some nice warm soft clothes. This includes footwear, and injuries aside, another pair of running shoes is best (try to avoid thongs) This helps to keep your feet to keep your feet from swelling up and to provide your foot and leg muscles  with much-needed support.
 
Get your feet above your head 

Once you are comfortable try to find a way to lay down and get your feet above your head. After sustained hard work by your lower body, it needs help facilitating blood flow. Besides, this is just plain relaxing. If you are not feeling well please have a friend or “spotter” keep an eye on you, and just lay down. Ideally you'll be able to keep your feet up for 15- to 25 minutes at this first go, and it's recommended you do this several more times during the day.

Eat 

You need Fuel. Eat a recovery meal, ideally something easy to digest quickly (liquid form and containing some protein, for muscle recovery). Avoid processed fruit juices or other sugary substitutes. A good guide is to use what has worked in training but make sure this happens in the first 30 minutes after your event.
 
Assess any damage

If you have sustained any injury from a blister to a muscle strain to something you cant put your finger on begin assessing the true extent of what you have done and seek out help ASAP. For information on common running injuries click here.

Your brain will be much clearer, and if you need to go somewhere or wait in line at least your basic needs will have been met. 

If you have any questions regarding your injuries you can give us a call on (07) 5610 1933 to schedule in with one of our physiotherapists 

Physio Labs
(07) 5610 1933

‪#‎PhysioLabs ‪#‎physio ‪#‎physiotherapy ‪#‎anklesprain, ‪#anklebreak #sport #sportinjury  #‎pain ‪#‎Massage ‪#‎Acupuncture ‪#‎Dryneedling ‪#‎Rehabilitation‪#‎Ormeau ‪#‎Pine Rivers

​Plantar Fasciitis

What will I feel?
·       Pain under your heel, in your foot arch in the morning or after resting.
·       Your heel pain will be worse with the first steps and improves with activity as it warms up.
·       Worsening plantar fasciitis may change 
              o   Heel pain after exercise. (bad)
              o   Heel pain before and after exercise. (very bad)
              o   Heel pain before, during and after exercise. (Terrible)
              o   Heel pain all the time. Including at rest! (oh no)

Achilles Tendinitis

What will I feel?
·       Swelling and pain close to the heel
·       Achilles tendonitis usually causes pain, stiffness, and loss of strength in the affected area.
·       The pain may get worse when you use your Achilles tendon.
·       You may have more pain and stiffness during the night or when you get up in the morning.
·       You may notice a crunchy sound or feeling when you use the tendon

Illio-Tibial Band Friction Syndrome

What will I feel?
·     Sharp or burning pain just above the outer part of the knee
·     Pain that worsens with continuance of running or other repetitive activities, especially when going down hill
·     Swelling over the outside of the knee.
·     Pain during early knee bending 
·   Gradual onset of symptoms which if they persist for greater than 4 weeks can cause major sport or activity interference. 

 Shin Splints (Medial Tibial Stress Syndrome[MTSS])

What will I feel?
·       Shin splints cause dull, aching pain in the front of the lower leg. 
·       Depending on the exact cause, the pain may be located along either side of the shinbone or in the muscles. 
·       The area may be painful to the touch.
·       Worsening Shin Splints may change 
              o   Discomfort that disappears during warm-up.  
              o   Discomfort that may disappear during warm-up but reappears at the end of activity.
              o   Discomfort that gets worse during the activity.
              o   Pain or discomfort all the time.

 Runners Knee (Patellofemoral Pain Syndrome)

What will I feel?
·     The onset of your kneecap pain is normally gradual rather than traumatic.
·     Pain during weightbearing or shock activities that involve knee bending. 
·     Other painful activities include stairs, squatting, kneeling or hopping. 
·   As your patellofemoral pain syndrome progresses your knee will become painful while walking and then ultimately even at rest. 
·       You may experience pain in your knee when your knee is bent eg. sitting in a chair (theatre knee)

Hamstring or Calf Tear

What will I feel?
·       Sudden and severe pain during exercise, along with a snapping or popping feeling.
·       For hamstring 
              o   Pain in the back of the thigh and lower buttock when walking, straightening the leg, or bending over.
              o   Hamstring tenderness (back of your thigh).
·       For Calf 
              o   Pain in the back of the lower leg when walking, straightening the leg, or bending over.
              o   Pain with coming onto your tip toes
              o   Calf tenderness (back of your lower leg above your ankle but below your knee)
·       Bruising may appear within 24-72 hours with either of these.

Give Physio Labs a call to schedule an appointment on (07) 5610 1933 

‪#‎PhysioLabs ‪#‎physio ‪#‎physiotherapy ‪#‎anklesprain, ‪#anklebreak #sport #sportinjury #‎Pain ‪#‎Massage ‪#‎Acupuncture ‪#‎Dryneedling ‪#‎Rehabilitation‪‎‪#‎Ormeau ‪#‎Pine Rivers ,

The plank, if done correctly can be very beneficial to your strength, posture, pelvic position, and core. But…any exercise done incorrectly has the potential to hurt you.
​The plank (one of the simplest exercises) is being performed and taught incorrectly and being allowed to be performed incorrectly by the vast majority of health and fitness professionals (just search your social media account).

This month I have failed to see anyone perform a plank 80% correctly let alone perfectly. In the great words of Vince Lombardi “practice doesn't make perfect. Perfect practice makes perfect.”
​
These are the most common mistakes I find… and yes I often see multiple of them, and the stresses it places on your body.

Your hips are anteriorly tilted (the top of your hips are forward)

• This places your transverse abdominus (TA or TVA) into a lengthened state and basically turns off your core!
• If the core is not working this places an increased or abnormal stress on the joints in in the back of your spine (facet joints or Zygoapopheseal joints) and can cause a mechanical stress which leads to early onset osteoarthritis.
• This places your hip flexor complex into a shortened position which can affect your pelvic position.
• Read more about this in my post about “why your hamstrings aren’t tight"

​

​

• Your transverse abdominus (TA or TVA) is not held on.
• This is generally a by-product of incorrect positioning.
• This can also be not active in a percentage of people who have suffered low back pain or have had damage during pregnancy.
• If you are unsure please seek a professionals opinion.

I often have clients who also report that when they do their plank they add weight on their back to make it harder.

YES THIS HAPPENS!

This is the first image I found on google when searching "plank with weight".

It is featured on multiple sites including plus.google.com, pinterest.com, sportsscience.com, wiki-fitness.com, topme.com, bodybuildingadvisor.com, 

Why are we listening to people who are not actually experts!

Now if you remember from my post on why your hamstrings aren’t tight an injury occurs when you place a normal force on an abnormal structure or an abnormal force onto a normal structure, by performing any exercise incorrectly then adding weight you are placing an abnormal force onto an abnormal structure which increases the risk of injury.  This exercise can be performed (if done correctly) but the negatives outweigh the positives if the foundation of the exercise is being performed incorrectly to start with. This will take you down the road to inury which you may not recover from. 

After reading this article please take a look through any picture on your Facebook and Instagram accounts where someone is TRYING to perform a plank correctly and try to find one that doesn’t have one, if not multiple of these errors. If you want help with your plank or you know someone that does please don’t hesitate to post on facebook, instagram or contact me at the practice.

Exercise shouldn’t hurt or cause injury - if it is you are doing it wrong!
 
Sean Yates | Physiotherapist | Doctor of Physiotherapy | Bachelor of Exercise Science |
ASCA level 1 | AWF Level 1 coach | Functional Patterns Level 1, 2, 3 | Human Biomechanics Specialist | Dry Needling | Clinical Pilates Level 1, 2, 3 | APA sports Level 1 | Watson Headache Level 1 | IASTM - Smart Tools Instructor |