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Are you getting a little foot pain while you're playing pickleball? You know what
they say an ounce of prevention is worth a pound of cure. Stay tuned.
Hey Everybody it's CJ Johnson. If there's one thing that I've learned throughout my athletic
career preventing an injury is way easier than curing an injury. And there
are simple ways to do that and normally we just don't do them. I don't know about
you sometimes I feel like I have, I know I have, a 50 year old body but I have a
16 year old mind. Somebody who gets out there and jumps right in without taking
a little bit of time to do the very simple things that I know in the long
run are better for my body. If you're starting to feel some foot pain there
are some simple things that you can do to stave off a very serious injury and
that's what we're gonna talk about today.
Number one do not skimp on the shoes.
A few weeks ago I did a blog post about court shoes, why they're important and I
even gave you a resource guide. If you haven't seen that make sure you click on
the link that's coming up above and get yourself a good pair of shoes.
Good shoes alone can really prevent injury
Now that you have a good pair of court shoes you
don't want to wear them to and from the court that's going to take
the life out of them. So when you get to the court and you're changing into your
shoes you're going to have an opportunity to spend just a moment or two stretching
your feet and getting ready to play. Here are a couple things that you can do.
I''m simply going to bend my toes underneath me and very gently move the foot to a
position where I feel a stretch in the front of the foot. Make sure you repeat
this on the other side. Find something that you can put your foot against put
your toes up with your heels still on the ground.
Very gently move your leg, your calf, forward towards the object that you're
stretching against until you feel a stretch. Just hold it there for a couple
seconds. As you get ready to put your shoes on sit down on a bench put your
foot forward and let's do a few ankle rolls. One side then to the other.
Then flex point, flex point, flex point. Now that it's time to put on your shoe.
Let's make sure that you put it on securely and tie correctly. I know
you're probably saying CJ, I know how to tie a shoe. You might be surprised at how
many people don't realize what this second eyelet on the back of the shoe
towards the tongue is for. It's there to keep your foot securely in place on the
shoe. As you lace it take and put the lace
through the second eyelet of the shoe then what's left over in the lace
actually will go on top the shoe and through that same loop that you have
created on the other side. Start by making the shoe more snug from the top
towards the back of your foot. At the very end those laces are now put through
that loop, I'm going to pull that up so you can see that loop. See how it's
through the loop on both sides. When I do that I pull from each side and then tie
it snugly.
This is another one of my favorite stretches I do it after pickleball, I do
it this one I'm sitting around. I put my foot up and then I put my hand just
below my ankle around the back of my foot. I put my other hand so that my
fingers are just under the ball of my foot. I do two things, I push down with
the heel and I pull gently pull up with the fingers underneath the ball of the foot.
I feel the stretch in two places here
one is back here in the Achilles. The other one is in the ball of the foot. If
I'm really tight I can relax this just a little bit and get in here and do a
little self massage on the foot. The next thing that I do and I love to do this
this is just simply a frozen bottle of water. Put it down under the foot and
just very slowly just roll the foot back and forth. For some people this might be
too cold especially if you're not used to it. In that case wear you're sock.
A couple of other things that you can roll the foot out with. If you happen to have a
golf ball or a tennis ball. In my case I have a ball from trigger point therapy.
The golf ball is a little firm for my foot, the tennis ball is a little soft
and kind of like, isn't that Goldilocks and the three bears,
the ball from trigger point therapy seems to be just right. I roll the ball
on my foot. This is also from trigger point therapy it's called their
footballer and that's specifically what it's designed to do is to roll the foot.
I can easily get the front of the foot, the side of the foot and just by doing a
little rolling and putting a little bit of ice on it my feet feel better.
Do you do stretches before or after you play pickleball? Put a yes
or a no in the comments down below. If you wouldn't mind share this video with your
pickleball playing friends because don't you want to keep them on the court with you?
Together we can Train Smart, Live Bold, Age Well
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