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Hello and welcome to Pickleball Therapy,

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the podcast dedicated to your Pickleball improvement.

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Hope you're doing well out there.

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This is a special episode of the podcast.

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In this episode,

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we're gonna talk about physical injury.

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I'm gonna share with you our personal story,

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and then we're gonna talk about some concepts involving taking care

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of our body and preventing or reducing the chance that we're

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gonna get injured,

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potentially get injured in the future.

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As we get into the podcast,

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wanna let you know that one of the most important things

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that you can do to take care of your body is

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wear the right shoes,

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shoes that are designed for the sport.

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Listen, if you're wearing tennis shoes,

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racketball shoes,

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something like that,

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you know,

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a, a shoe that's designed for lateral movement,

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that's probably gonna be fine.

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But if you're not sure whether the shoes you're wearing are

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right for the sport you're playing,

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we wear this.

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We wear a shoe that's designed specifically for Pickleball.

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It's a company that only makes Pickleball shoes.

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They're all in on Pickleball.

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It's the tie roll shoe,

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and we're big fans of it.

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So if you wanna check out tie roll shoes,

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you can use the Code BP as in Better Pickleball,

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BP 10 at checkout.

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So check those out at tyro and you can always go

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to better Pickleball dot com and click on the resources tab

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and you'll see everything that we use.

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If it's on there,

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it's something that we use or have used and can vet,

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can vet,

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right? Can say we,

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we stand behind that.

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So Tyro is a company that we are really happy to

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be associated with.

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Alright, let's lemme tell you my story and then we can

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go from there.

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So I have been,

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I have been boxing for a little bit now,

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right? For like three weeks or so.

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And I,

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I went to the,

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near my house.

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They had a,

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a, a,

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a class that you could join and check it out.

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And I had done it a little bit before,

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just executive boxing,

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like, you know,

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against the bag and,

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and more for actually all for conditioning.

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I'm not,

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not currently planning on getting into the ring and getting my

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bell rung or ringing anybody's bell,

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but for exercise and do something different and focus and things

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like that.

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And, and I've,

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I've found a lot of benefit in boxing.

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I enjoy the activity,

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I enjoy the mental part of it,

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the focus.

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And, you know,

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I've, I'm learning something new,

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so it's,

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that's always fun.

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But I went in on whatever day it was a few

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days ago,

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and I,

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I have now,

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I have the straps.

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I go around my hands so I can punch a little

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bit harder.

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I have gloves so I can punch a little bit harder.

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And I got a little carried away and doing some of

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the, some hooks,

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which are,

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you know,

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it's, it's a not a,

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it's not a motion that I'm com that I'm used to

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doing, right?

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It's something new for me.

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And we're gonna talk about that in a second.

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'cause that's really important to understand whenever you're getting into some

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activity or learning some new way of doing something.

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So I was,

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I was doing hooks and I was really,

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I was going hard at the back and I started feeling

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a little bit sore afterwards,

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but I didn't think much of it.

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And then on Friday morning I was gonna go play Pickleball

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with some friends and we needed some footage for video.

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So CG asked me to film some footage on some surfs.

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And so I hadn't warmed up yet.

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It was seven in the morning,

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we're playing at seven 30,

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and I started doing these serves.

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And then I did a kind of a crazy serve as

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a B roll for one of the things.

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And I was like,

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oh man,

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that hurt.

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So now I have an injured shoulder,

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good news is my right shoulder,

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left shoulder's pretty good,

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but the right shoulder is,

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is kind of a little bit outta whack.

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So now I gotta go into,

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you know,

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taking care of it,

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you know,

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rest it,

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things like that.

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So let's talk about,

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you know,

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it made me think about injury,

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right? I'm doing a new activity,

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new movements,

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new techniques,

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and I'm not used to using muscles that I haven't probably

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used in that way in a long time.

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Not probably,

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I know I haven't used so that way in a long

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time. So I want,

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it got me think about injury and,

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and you know,

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I know that,

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that y'all reach out about injuries that you've sustained from time

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to time.

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And so I thought,

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well, let's talk about injury and,

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and you know,

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and, and kind of what can happen to us as Pickleball

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players that causes us to suffer injury.

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And then maybe some ways that we can avoid that.

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So one,

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one area that's that's really common,

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we see injuries is when we're using muscles that we don't

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regularly use.

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So let's say you don't come from a racket sports background

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or a paddle sports background,

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and you,

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you're playing Pickleball six days a week,

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right? You know,

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you have the,

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the muscles are mu you're using muscles in ways that you

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probably have never used them.

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And so,

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you know,

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you're going to put attacks on those muscles if you're gonna

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be playing all the time and you're using small muscles,

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the, the forearm muscles,

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even though our for don't look that small relatively speaking com,

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you know,

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relative to other muscles in our body,

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like our,

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you know,

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our, our,

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our thigh muscles,

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our shoulder muscles,

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our biceps and triceps,

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our forearm muscles are pretty small.

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So if you're not used to racket sport and all of

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a sudden you're just,

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you know,

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going out there and banging balls around for,

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you know,

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2, 3,

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4 hours at a time,

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that is going to put a toll on your,

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on your arms,

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on and on your muscles.

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So just be aware of that.

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Same thing with your legs,

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you know,

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if you're not used to lateral movement,

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for instance,

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you know who moves laterally around their house.

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Nobody does.

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And so you're on a Pickleball court,

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all of a sudden you're having to move laterally,

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shuffle, step,

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shuffle, step,

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step, you know,

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get your balance,

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things like that,

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that can put a lot of,

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a lot of wear and tear on your muscles,

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but also on your joints,

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right? On your,

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on your knees,

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on your ankles,

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on your hips.

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And so,

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you know,

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understand that that's a possibility.

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Related to that is,

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you know,

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if you have issues with your technique,

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right? So say that you're really swinging that paddle around,

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that paddle's flying all over the place when you're playing,

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you are probably putting extra torque,

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extra burden on your muscles,

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just like I did in box it,

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right? So in boxing,

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a hook is a,

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is a,

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is a punch where you take your elbow and you flare

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it out to the side,

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and then you come from the side into the back,

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puts a lot of,

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a lot of burden on your shoulder because you're coming at

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it from a really kind of a weak shoulder position compared

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to like a normal punch where you just punch straight away

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the shoulder's more,

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you know,

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it's, it's more protected there.

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And so a hook is a technique that I don't have

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ma I haven't mastered yet.

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I'm using it is both of 'em,

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right? It's a,

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it's a double whammy.

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It's, I'm using muscles that I haven't used in that way,

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you know,

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bringing like a roundhouse around with my,

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my fist.

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And I,

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you know,

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I'm probably not that versed in the technique yet,

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right? In terms of bracing my shoulder as I make contact

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with the bag.

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So those two things combined resulted in me now being sidelined

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from boxing for a couple of weeks.

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Fortunately, I guess in timing wise,

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Jill and I are gonna be outta town for a week.

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So, you know,

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it's not gonna affect my training that much.

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But nonetheless,

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my shoulder,

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you know,

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my shoulders are being impacted by straining muscles that I haven't

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used, plus improper technique.

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So if you're feeling pain in any part of your body,

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consider you ask yourself,

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is this a muscle or an area that I haven't really

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used that much?

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And maybe that's part of it.

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And then secondly,

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maybe I need to check my technique.

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You can video yourself.

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You know,

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I've recommended to several folks who've reached out about mostly it's

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shoulder and elbow injury,

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a pain that they're having to film themselves and take it

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to their local,

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you know,

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physical therapist or their physician,

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you know,

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healthcare provider who's local,

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who can watch and take your paddle with you,

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right? Go see them,

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show them the video of what you're doing,

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simulate the,

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the, the motion with them.

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And they may have an idea as to how that's impacting

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your elbow,

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your wrist,

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your shoulder or even your,

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your, your legs or your,

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your ankles and knees on your footwork.

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So that's a good technique to kind of figure that out.

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So let's talk about a couple few things that you can

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do to minimize the chances of injury.

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Number one,

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and this is,

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it is patently obvious,

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right? But I know we don't do it enough.

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And frankly,

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I I was guilty of it on Friday,

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right when I went in,

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even though I wasn't playing yet,

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I, I was using my body aggressively without having warmed it

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up. So the first thing you gotta do is just take

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a min,

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take a few minutes,

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2, 3,

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4 minutes,

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warm your body up.

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And that literally means,

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I know we use the term warm up all the time,

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but that's literally what you're doing is you're bringing your muscles

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up to temperature,

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right? Just bringing 'em up to like a temperature that they're

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more pliable,

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they're more ready to do your,

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do what you want 'em to do.

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A, a,

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a sign of being warmed up is just a,

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a slight sweat.

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You don't have to be like tripping,

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but you know,

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you have a light little sheen on your,

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on your skin.

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That means that your body is warmed up and you're probably

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going to,

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you're, you're,

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you're better ready to do what you want to do physically,

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and you're reducing the chances that you're going to have a

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potential injury.

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And then the other,

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the second thing is listen to your body.

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You know,

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listen to small things.

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Don't wait until you're sidelined.

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You know,

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if you're,

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if you're playing and all of a sudden something doesn't feel

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right, that's your body saying,

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Hey, maybe you gotta check,

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check yourself on that.

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And so maybe stop doing that thing that you're doing,

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right? Whether it's using your wrist to hit,

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you know,

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to swing the paddle or the way you're moving,

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whatever it is,

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you know,

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check yourself on that and listen to your body sooner rather

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Than later before you get injured.

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And then the last thing is,

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you know,

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you, it really behooves us to spend some time strengthening those,

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strengthening those parts of your,

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you know,

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strengthening those parts of your body that you're want to use

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to play Pickleball,

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right? That you want to use to move around the court

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that you want to use to swing the paddle.

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Spending some time off court,

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strengthening them,

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stretching them,

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you know,

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working them right?

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Getting them ready to do the job is going to plea

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dividends because you reduce a chance of injury.

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But the other thing too is you're gonna play better,

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right? You're gonna be in better shape in terms of your

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paddle movement,

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your physical movement of your body with your feet and your,

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and your legs.

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And so spend some time off court.

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Strengthening is a really way to do it.

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If you're a member of the Pickleball system,

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you have an athletic pillar that includes a lot of good

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information in there that you can use that's Pickleball specific that

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you can use to get your body in,

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in a better shape if you're not a member of the

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Pickleball system,

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or even if you're a member of the Pickleball system and

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you just want something very focused for the next eight weeks,

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and you can do it longer,

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but it's an eight week challenge.

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There's an eight week challenge that we have.

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You can go to better Pickleball,

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look at the classes,

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find CJ's eight week challenge in there.

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It's all very Pickleball specific.

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I can tell you that the members of our team who

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have been doing a team challenge with that have really benefited

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from the course.

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I think they were pleasantly surprised at how,

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in a good way,

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how challenging it was for them,

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right? How it was,

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it, it,

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it made them work differently than what they've used to have

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been doing.

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And these are folks who regularly do other things,

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you know,

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whether it's Pilates and things like that.

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But this program is designed around Pickleball.

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So check that out.

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And it might be a good resource for you if you're

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not in the system and don't wanna the eight week challenge.

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You can always surf YouTube and,

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and, and find some stuff that might help you out.

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But key is this.

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Try and do something,

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right? Even if it's,

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you know,

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two minutes a day,

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that's fine.

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00:10:48,850 --> 00:10:49,250
I I,

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I heard a content creator who was talking about pushups,

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and it was interesting the way he talked about it.

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00:10:55,250 --> 00:10:55,570
'cause he,

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00:10:55,830 --> 00:10:56,410
he was saying,

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00:10:56,510 --> 00:10:56,810
you know,

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00:10:56,810 --> 00:10:57,410
like if you do,

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00:10:57,410 --> 00:10:58,530
and I'm not telling you to do pushups,

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00:10:58,530 --> 00:11:00,530
right? But just the idea that if you,

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00:11:01,430 --> 00:11:03,450
if you did 10 pushups,

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00:11:03,450 --> 00:11:05,650
right, you would think 10 pushups,

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00:11:05,910 --> 00:11:06,850
eh, what's the point of that,

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00:11:06,850 --> 00:11:07,970
right? But then he's like,

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00:11:07,970 --> 00:11:09,730
well, let's say you do 10 pushups today and 10 pushups

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00:11:09,930 --> 00:11:11,090
tomorrow and 10 pushups the next day,

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00:11:11,230 --> 00:11:11,890
at the end of the,

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00:11:12,110 --> 00:11:12,970
at the end of the year,

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00:11:12,970 --> 00:11:13,970
you've done 3,600

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00:11:13,970 --> 00:11:14,810
roughly pushups,

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00:11:14,810 --> 00:11:17,130
right? That's a lot of pushups better than zero.

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And so think about that in terms of your,

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00:11:20,080 --> 00:11:20,810
your body,

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00:11:20,990 --> 00:11:21,250
you know,

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00:11:21,250 --> 00:11:23,370
maybe it's squat 10 times,

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00:11:23,710 --> 00:11:24,010
you know,

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00:11:24,030 --> 00:11:25,690
get or get stand up and down.

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00:11:25,750 --> 00:11:26,010
You know,

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00:11:26,010 --> 00:11:27,770
stand up and sit down in a chair from a chair

427
00:11:27,830 --> 00:11:28,210
10 times,

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00:11:28,680 --> 00:11:31,970
okay? Better than doing nothing in terms of getting your body

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00:11:32,420 --> 00:11:35,050
ready. And the more you strengthen your body and get it

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00:11:35,050 --> 00:11:38,610
ready, the more resistant it is to injuries.

431
00:11:39,110 --> 00:11:40,850
And so that's the,

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00:11:40,850 --> 00:11:43,690
that's the advice and that's coming from the heart for me

433
00:11:43,690 --> 00:11:44,010
this week,

434
00:11:44,010 --> 00:11:45,170
because I am currently,

435
00:11:45,170 --> 00:11:45,610
like I said,

436
00:11:47,130 --> 00:11:51,370
a little bit injured and look forward to recovering my shoulder

437
00:11:51,370 --> 00:11:53,270
completely over the next Week or so,

438
00:11:53,270 --> 00:11:54,310
hopefully, or a couple of weeks,

439
00:11:54,850 --> 00:11:56,610
even though these injuries can last a little bit longer.

440
00:11:56,750 --> 00:11:58,130
But a little bit,

441
00:11:58,330 --> 00:11:59,130
a little of what the,

442
00:11:59,130 --> 00:11:59,610
the old saying,

443
00:11:59,630 --> 00:12:02,570
an ounce of prevention is worth a pound of cure definitely

444
00:12:02,570 --> 00:12:04,090
applies to our Pickleball.

445
00:12:04,940 --> 00:12:07,250
Let's make sure that we protect our bodies so that we

446
00:12:07,250 --> 00:12:10,690
can play Pickleball as long as we want to,

447
00:12:11,190 --> 00:12:15,930
and play as frequently and as many hours as possible by

448
00:12:15,930 --> 00:12:18,130
protecting our body on the front end.

449
00:12:18,710 --> 00:12:19,410
Before we go,

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00:12:19,470 --> 00:12:22,850
I'd be remiss not to mention that we have our upcoming

451
00:12:23,080 --> 00:12:25,650
Winmore series workshop in March.

452
00:12:26,290 --> 00:12:27,250
If you're on our email list,

453
00:12:27,250 --> 00:12:30,850
you've already probably received a notification by the time this episode

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00:12:30,880 --> 00:12:31,490
goes live.

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00:12:32,350 --> 00:12:32,970
But if you're,

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00:12:33,110 --> 00:12:34,010
if you're on the email list,

457
00:12:34,010 --> 00:12:35,490
you're gonna get invited to the workshop.

458
00:12:35,760 --> 00:12:38,290
It's a really good opportunity for you to learn more about

459
00:12:38,290 --> 00:12:39,210
Pickleball, about,

460
00:12:39,670 --> 00:12:39,970
you know,

461
00:12:39,970 --> 00:12:40,770
how to win more games,

462
00:12:40,770 --> 00:12:42,650
certainly, and also about the Pickleball system,

463
00:12:43,230 --> 00:12:46,330
so that if you're interested in taking that big next step

464
00:12:46,510 --> 00:12:47,730
in your Pickleball journey,

465
00:12:48,030 --> 00:12:51,210
you can join CJME inside the Pickleball system.

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00:12:51,830 --> 00:12:52,250
As always,

467
00:12:52,270 --> 00:12:53,370
if you enjoyed this week's podcast,

468
00:12:53,470 --> 00:12:54,650
please share it with your friends.

469
00:12:55,170 --> 00:12:56,050
Remember, if you enjoyed the podcast,

470
00:12:56,240 --> 00:12:57,050
they probably will too.

471
00:12:57,050 --> 00:13:00,250
Particularly if you have a friend who's going through an injury.

472
00:13:00,520 --> 00:13:02,970
This podcast might make them feel a little bit better about

473
00:13:02,970 --> 00:13:05,170
theirs, knowing that I myself have one too.

474
00:13:05,760 --> 00:13:06,090
I'll be,

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00:13:06,090 --> 00:13:08,170
have a great week and we'll see you for our regular

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00:13:08,170 --> 00:13:09,690
podcast this Friday.