Groin strains of the hip can be a common injury when playing pickleball. Groin Strains, aka groin pulls, is the tearing of muscle tissue. Typically the cause is from a quick stretch. This can occur when getting low for a dig or lunging out for a quick hit to the ball. To minimize this injury appropriate warm up, mobility and strengthening is important.
*If you have already suffered a hip or groin injury seek professional help. Depending on the current stage of your injury and healing timeline these exercises may not be appropriate*
MOBILITY
½ Kneel Dynamic Adductor Stretch
Kneeling on one leg with the other leg extended out to the side
Shift weight backward until a stretch is felt along the inner thigh
Return to starting position and repeat
Frogger
While on hands and knees, bring both legs out to the side so that inside of the knees are in contact with the ground and feet rotated outward
Shift weight backward toward buttocks until a stretch is felt
Return to starting position and repeat
World’s Greatest Stretch
While in high plank bring one foot forward in line with hands
Lift the arm of the same side foot you just brought forward rotating the arm up toward the ceiling.
Bring lifted arm down and thread threw the opposite side.
Repeat rotational movement then switch sides
STRENGTH
Lunging Clock
Starting with the LEFT leg, step to the side at the “9 o’clock position, then return to middle.
You can repeat stepping with the LEFT leg on diagonal to the 10 and then forward to the 12 o'clock positions.
Try keeping knee bending knee inline with shin bone.
Upon returning to the Middle switch the Right leg, stepping to the 9, 10 and 12 positions of the clock.
Modified Copenhagen
Utilizing a bench, place one leg on top and the other underneath.
The bottom arms elbow will be bent and align with the shoulder
Lift self up onto the elbow bringing bottom leg up to the bench
Lower and repeat.
Hip Mobility is a huge component to getting low and lunging for the ball. So is strength and movement control to reduce your risk of injury. Give these exercises a try to help in the prevention of hip and groin injuries when playing pickleball.
If you are currently suffering from a groin strain or hip pain make sure to consult a movement specialist such as a Physical Therapist.
Renascent PT specializes in movement and strength analysis. We provide a thorough evaluation to give you an accurate diagnosis and individualized treatment plan appropriate for your injury.