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Pickleball Frenzy!

Pickleball is a sport played on a court one fourth the size of a tennis court using a paddle and whiffelball. This multi-generational game was invented sixty years ago by three dads and was played in a driveway. When a family member’s dog named “Pickle” kept stealing the ball, they appropriately named this game “pickleball.

Today pickleball is one of the fastest growing sports in the country. Looking at numbers, the estimation is that by the year 2018, 18 million people in the United States will be playing pickleball. The governing agency of pickleball, the USA Pickleball Association, reports that over 200 new facilities are being added monthly. The appeal of this fast-paced game is multi-fold. Pickle ball is a quick study. One can be taught the rules, scoring, and stroke mechanics in less than an hour. Games are short- to eleven points. Rotating teams in and out of games means that you are getting a great workout while meeting new friends. Rallies last a longer time than tennis because the ball is a light sized whiffelball. Many seniors are attracted to pickleball because it is played on a small court and is low-impact. It does not require the kind of joint strain and vigorous bending that tennis does. Pickle ball is extremely aerobic and great for working on balance and agility.

In 2015 the USAPA integrated the sport of pickleball with the acceptance of wheelchair rules. In staying true to the mission of inclusion and accessibility, the sport was opened up to all permanent physical disabilities with the advent of Para-Pickleball.

Local venues for playing pickleball can be found by googling the USAPA and clicking on “where to play” or the interactive map. Also, this website lists local ambassadors that will help both newcomers and those from out of town find groups, lessons, and courts. In addition to recreational play, there are local, state, and national tournaments for those people who are competitive.

 

Guest Blogger: Barb Adams & Diane Easley
Ambassadors, Carlisle PA

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Don't forget to hydrate in warm weather!

The key to keep yourself safe and avoid heat exhaustion or heatstroke is to plan ahead.  Make sure you choose the cooler parts of the day in which to exercise - either early morning or evening, or stay inside an air conditioned building.  If you want or need to exercise outside, remember to dress appropriately, wear sunscreen and stay hydrated.

 

Wearing sunscreen will protect you from the harmful UVA and UVB rays of the sun and should be applied liberally.  Sunglasses will protect your eyes from the sun too. Clothing should be moisture-wicking and non-binding.  Lighter colors do not absorb as much heat as dark colors, nor are they as likely to attract ticks.

 

Proper hydration involves planning ahead and knowing your body.  Individuals with certain medical conditions such as hypotension, diabetes and cystic fibrosis require additional fluids.  You should drink water prior to your activity, during your activity and after you are finished, replenish the fluids lost through sweating .  The American College of Sports Medicine (ACSM) recommends you drink 16-20 ounces of water or sports beverage 4 hours before exercise and 8-12 ounces of water 10-15 minutes prior to your exercise session.  During exercise lasting less than an hour, drink 3-8 ounces every 15-20 minutes, and for exercising longer than an hour, drink 3-8 ounces of a sports beverage every 15-20 minutes.  The ACSM also recommends drinking no more than a quart of liquid per hour during exercise.  Following your exercise session, the ACSM recommends drinking 20-24 ounces of fluid for every pound lost during the exercise session.  The weight loss should be replenished within 2 hours following the exercise.  Should your urine remain dark and/or urinate less frequently than every 3-5 hours, you are most likely dehydrated and should continue hydration.  Check out our prior blog on hydration for additional details.

 

We hope that this blog was informative. If you have any questions on this topic or any others in which you are interested, feel free to leave any questions, comments, or suggestions. Thank you for reading and stay active.

 

References:

https://www.acsm.org/.../selecting-and-effectively-using-hydration-for-fitness .pdf

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Is my pain normal or does it indicate an injury?

There are many benefits to exercise, including the potential for improved physical and mental wellbeing. Sometimes there may also be some discomfort that occurs with these activities due to the stresses placed on the body.

It is important to understand the difference between exercise-related muscular soreness and pain. Muscular soreness is a healthy and sometimes expected result of exercise. Pain is an abnormal response. Experiencing pain may be indicative of injury.  

To maximize your exercise gains and minimize injury risk, it is important to be realistic about your activity and to be able to tell the difference between moderate muscle soreness and pain.

Muscle soreness typically peaks 24-72 hours after exercise. You might be tender to touch and stiff and achy in your muscles.  Movement may initially feel uncomfortable but should ease with light stretching and easy activity.

Pain, on the other hand, might occur during or after exercise. It may be experienced as sharp pain in the muscles or joints. Injury pain may linger and not fully resolve, even with adequate rest.  If you feel your pain is severe and isn't resolved after 7-10 days, you may have an injury and may need to seek medical attention.

We hope that this blog was informative. If you have any questions on this topic or any others in which you are interested, feel free to leave any questions, comments, or suggestions. Thank you for reading and stay active.

 

Stephany Primrose, PT

Advanced Physical Therapy and Fitness, Mechanicsburg, PA

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Disclaimer:  The information in this medical library is intended for informational and educational purposes only and in no way should be taken to be the provision or practice of physical therapy, medical, or professional healthcare advice or services. The information should not be considered complete or exhaustive and should not be used for diagnostic or treatment purposes without first consulting with your physical therapist, physician or other healthcare provider. The owners of this website accept no responsibility for the misuse of information contained within this website.