The Backyard Athlete: Preventing Injuries in Pickleball, Cornhole, and Spikeball
July is the peak season for backyard BBQs, family reunions, and outdoor tournaments. It’s also the time of year we see a massive spike in “weekend warrior” injuries in the clinic.
Whether you are reaching for a cross-court pickleball shot, diving in Spikeball, or launching a heavy cornhole bag, your body is being subjected to sudden, explosive movements. Here is how to keep your spine healthy so you can keep your winning streak alive.
The Danger of Sudden Twisting
The primary culprit behind yard game injuries is rapid rotation. Believe it or not, your lumbar spine (your lower back) is designed primarily for stability, not for extreme twisting. When you plant your feet and violently twist your torso to reach a ball, you put immense shear force on your spinal discs and the surrounding muscles.
Interactive: Injury-Free Yard Games Checklist
Check these off to commit to safer movements before your next tournament!
Stretch of the Month: Standing Trunk Rotation
Stand with your feet slightly wider than shoulder-width apart and a slight bend in your knees. Bring your hands up to chest height. Keeping your hips facing forward, gently and slowly twist your shoulders to the left, hold for 2 seconds, and then twist to the right. Repeat 10 times per side.
This stretch gently introduces rotation to your thoracic spine (mid-back) while keeping your vulnerable lower back stable. It lubricates the joints before you start playing at full speed!
When to Seek Care
A little muscle fatigue in your legs or shoulders is a sign of a good game. However, if you feel a sharp “pop” in your back, experience muscle spasms that make it difficult to stand up straight, or feel pain radiating into your glutes or legs, it’s time to call the clinic.
Have an upcoming tournament?
If you want us to check your mobility before your next big summer tournament, let us know at your next visit!
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