Kinesiology THURSDAY – Pickleball v Picklefall

Pickleball is the number one growing sport in the country, attracting a large number of senior participants. A recent study cited 63% of injuries were due to slips/trips/falls/dives with 90% of the injuries occurring in players over the age of 50. Sprains and strains made up 33% of the injuries, primarily to the ankle and lower leg and more common in men. Fractures to the ankle and wrist were more common in women, making up 28% of injuries.
The sport that is so good for keeping seniors motivated to move is also sending a lot of them to the emergency room. So, I thought it would be worth it to discuss the kinesiology of balance, or better yet, how to train your body to slip, trip and fall without getting hurt.
Normal fall reaction patterns include two major things:
- The ability to cross step. If someone pushes you from behind, or if you trip, the normal balance reaction will be to cross your foot in front or behind. As we age, we tend to walk with a wider base of support, making crossing midline a bit more of a foreign move. Practicing cross stepping as a warm-up will improve your reaction time in making this crucial move when going for a ball. Here’s a fun video to get you started. And then to make it a bit more athletic, try this crossover step drill. Performing six repetitions of this movement prior to playing is an excellent way to warm up and prevent fall related injuries in pickleball.
- The ability to cross reach. This cross reach pattern is most evident when you are doing a backhand stroke, but it is also the way we would grab something to prevent a fall. Try this drill to improve your ability to cross reach.Â
The ability to cross midline quickly, with your hands and your feet, drastically reduces your chances of falling. Performing a few repetitions of the drill above will remind (or teach) your body how to cross midline effectively. Through movement training, your body will be strengthened in the proper patterns specific to your sport and that training can begin to occur in as little as six repetitions.
Giving your body the experience of proper fall reaction patterns will not only keep you safe and playing for years to come, it might also add some sting to your stroke.
If someone you love plays pickleball, share this blog with them. It just might save them a trip to the ER.
Because nobody has time to be in pain.
Until next time…
Kind Regards,
MoveWell Academy
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