The Weekend Pickleball Warrior

“Play hard or go home.”

It’s funny how one of my go-to catch-phrases has taken on a new life since my becoming a Chiropractic Physician, especially after working with so many athletes of all ages over the last 20 years. 

So. Many. Avoidable. Injuries. 

This year alone it is estimated that Pickleball injuries will account for $377 million in healthcare costs, with a projected 67,000 emergency room visits, 366,000 outpatient visits, and 9,000 surgeries directly linked to pickleball.

Now “play hard AND go home” seems more appropriate!


Bottom Line:

Millions of people engage in weekend sports to stay active and connected with friends.

And while the likelihood of sustaining an injury increases as the years go on, you shouldn’t let that stop you from enjoying your favorite activities! 

As the leading sports injury prevention team in Columbus, we want to share some proactive health habits for weekend sports that can help you stay in the game.

Why it Matters:

To prevent injuries, it’s essential to be proactive about your health, and your weekday habits directly impact your weekend performance. 

It’s vital to stretch, strengthen and move through your entire range of motion daily.

Proactive Health Habits for The Pickleball Weekend Warrior

1) Regular exercise during the week can help reduce the risk of injury on the weekends.

  • According to Harvard Health Publishing, weekend warriors have a 40% lower risk of experiencing an adverse health event related to cardiovascular disease.
  • Engaging in at least 75 minutes of vigorous exercise each week can help reduce the risk of heart disease, diabetes, and other chronic illnesses.
  • Regular exercise can also help improve your overall fitness level, making it easier to participate in weekend sports activities without getting tired or winded.

2) Strength training is another crucial factor in injury prevention. 

  • Building strength can help improve your body’s support, stability, and balance.
  • Focus on different muscle groups, including your core, upper body, and lower body.
  • Resistance training exercises such as lunges, squats, push-ups, and planks can help improve your overall strength.

3) Regular movement is also essential for injury prevention. 

  • Extended periods of sitting can cause stiffness and reduce your body’s flexibility, leading to an increased risk of injury.
  • Therefore, move throughout the day, even if it’s only for a few minutes.
  • Using a smartwatch or a health app to remind you to get up and move your body can be an effective way to maintain a balance of strength and flexibility.

Next Steps:

Remember, being proactive is crucial for injury prevention and staying in the game. 

Start with the short list of proactive health habits for weekend sports we just shared. 

Incorporating stretching, strength training, and movement into your daily routine can help reduce the risk of injury and improve your overall fitness level. 

And as the leading sports injury prevention team in Columbus, we’re here to help you stay healthy and injury-free. 

If you’re looking for a team to ensure you can play hard and recover well for years to come, don’t hesitate to schedule a visit with us today!

Science Sources: 

The Underappreciated Health Benefits of Being a Weekend Warrior. Harvard Health Publishing. 2017.