Lately, I have been experiencing injuries from pickleball. Currently, I am recuperating from a bad backache and hip ache.
It is downtime for me from pickleball.
Right now, focusing on recovery, I am doing exercises that target the lower back and the hip, namely bridges, cat-cow, child’s pose, hip extension and abduction.
Prior to the injuries, my usual exercise regimen consists of a weekly 1-hour full-body workout with dumbbells — when I am working out with a bunch of seniors at the active ageing centre as a volunteer.
At least thrice weekly, before a pickleball session, I will spend about 10 to 20 minutes at home doing some stretching and strength training — the usual leg stretches, squats, bicep and shoulder workouts.
Then, at the court, before the start of the session, I will work on my legs — leg stretches, hamstring stretches, as well as some warm-up for the arms.
On reflection and in hindsight, I have pretty much neglected my back and hips.
Moving forward, I need also to focus on these two areas as well. Perhaps, at least twice a week, to factor these exercises into my workout routines.