By Rebecca Metz, physical therapist, Mayfield Physical Therapy
It seems like the whole world is playing pickleball these days. Stretching and exercises can help you prevent back pain or other injuries you may not have experienced before. For those who are returning from lumbar spine surgery, you don’t have to miss out on the fun and exercise. Getting out on the court too quickly or launching into full-speed competition can lead to injuries or even risk further damage to your spine. In either case, if you are having trouble with exercises or you’re unsure of how to get started, reach out to a physical therapist. We can help you create your own personalized home exercise program. Our advice: stay smart and listen to your body. Here are a few tips to help out.
Take it slow
You can start simple exercises about two weeks after your surgery. If you’ve had a laminectomy or discectomy procedure, you could return to the pickleball court after 6-8 weeks. If you’ve had a fusion surgery, it might take 10-14 weeks before you get out there again. Your patience will pay off in the long term.
Stretching and strengthening
Stretching both before and after your game is the best way to prevent injury. After we exert ourselves, the muscles shorten and become tight. That puts you at risk for joint pain, strains and muscle damage. Some easy stretches of your hamstrings, quadriceps, hips and calves can go a long way in preventing minor sprains or strains. Make sure to hold each stretch for 20-30 seconds, and do 2-3 stretches of each major muscle group. You also could schedule short walks during the day to keep your muscles active.
Simple volleys, then partial swings, then full swings
When you return to the court, start with simple volleys without a lot of running or changing direction. After a week, you can start swinging, but try not to twist your back more than halfway. Take another week and then start your full swing. This will get you on a sustainable path to recovery without setbacks that will keep you off the court.
Avoid injuries
As you start playing pickleball again, you need to respect the healing process – don’t try to do too much, too soon. Warm up before starting a game, avoiding too much cutting, twisting or bending. You could start by playing shorter games and only one game at a time. When you pick up a ball on the ground, use your legs in a “golfer’s lift.” And after you play, take a few minutes to put ice on your lower back to reduce inflammation.
Have fun!
Don’t let recovery from surgery spoil your good time on the pickleball court. Back pain is not fun. By sticking to an exercise program and slowly returning to full activity, you’ll reduce the chances of further injury and more pain. At Mayfield Physical Therapy, we are here to help you on your journey back to full health. Before you know it, you’ll be swinging away!