Feel that chill in the air? The season is right for paddle tennis! Here’s how to support your paddle tennis game from the ground up, especially when playing in the cold.
Strengthen Supporting Muscles
- Wrist and forearm strengthening with light weights or resistance bands
- Shoulder stabilizer training (scapular control and rotator cuff work for overhead shots)
- Core engagement to improve spinal stability and rotation power
- Lower body strengthening for explosive movement and quick pivots on a small court
Stretch What’s Tight
- Gentle stretching of the wrists, forearms, and shoulders before and after play
- Hip flexor and hamstring stretches to counteract sitting and improve agility
- Thoracic spine mobility work to support trunk rotation and shot accuracy
Warm Up Like You Mean It (Especially in the Cold)
Cold weather makes tissues less pliable, increasing injury risk. Spend at least 10 minutes on dynamic warm-ups:
- Arm circles, light jogging in place, trunk rotations, and side lunges
- Quick footwork drills to prepare ankles and knees for fast court movement
- Layer clothing so muscles stay warm and remove layers as you heat up
Mind Your Mechanics
- Learn efficient technique for swinging, serving, and pivoting on the gritty paddle surface
- Keep your wrist firm and neutral. Your paddle should feel like an extension of your arm
- Avoid over-gripping the paddle; use a relaxed hand for better control
- Generate power with your shoulders, trunk, and legs, not just your wrist or elbow
- If you experience elbow pain, a counter-force strap may provide support
Cross-Train for Balance and Cold-Weather Safety
The raised paddle court and icy surroundings increase fall risk. Strength and balance are your best defense:
- Cross-train with Yoga, Tai Chi, or single-leg balance drills
- Practice heel-to-toe walking and ankle mobility work to reduce stumbles
- Strong ankles, hips, and core muscles help you pivot quickly and recover from slips safely
Recover Like an Athlete
- Use ice or gentle compression for post-play inflammation
- Take recovery days between matches to prevent overuse
- Use splints or taping if returning from an injury, and gradually build tolerance with shorter play sessions
- Never push through pain as cold weather can mask strain until it worsens
How Occupational Therapy Can Help
Occupational therapy focuses on functional movement, body mechanics, and injury prevention within the context of meaningful daily activity. If you’re feeling stiffness, recovering from an injury, or want to avoid setbacks, occupational therapy offers:
- Activity analysis of your swing, grip, and footwork to identify strain points
- Customized home exercise programs for strengthening, stability, and mobility
- Manual therapy to release tight tissues and improve joint motion
- Education on adaptive gear, pacing strategies, and ergonomic paddle grips
Stay in the Game, Even in the Cold
Paddle tennis is more than a sport. It’s camaraderie, fresh air, and resilience against winter’s chill. You shouldn’t have to miss a match because of preventable pain or injury.
At Katherine Jackson Occupational Therapy, PLLC, we’ll help you keep playing strong with personalized strategies that fit your game.
Love paddle tennis? Protect your swing, stay warm and agile, and take care of the joints that power every point.
If you live near Evanston, IL, contact us today to learn how occupational therapy can keep you on the court all season long.
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