The Pickleball PT

11/19/2023

Just sharing my pickleball active warm-up again since I’m seeing a lot of patients for injuries that could have been prevented with a warm-up routine like this one. Happy Holidays to you all! 🏓

08/07/2023

Pickleball injuries are rising just as quickly as the popularity of the sport is! If you're a pickleball player in Sarasota, FL or the surrounding areas and would be willing to share this post with your pickleball friends I would so greatly appreciate it!

A visit to his in-laws' home in Ohio and an up-close look at pickleball being played convinced Dr. Frank Allen to switch up his career focus

04/19/2023

𝐓𝐡𝐞 𝐏𝐢𝐜𝐤𝐥𝐞𝐛𝐚𝐥𝐥𝐞𝐫’𝐬 𝐆𝐮𝐢𝐝𝐞 𝐭𝐨 𝐏𝐥𝐚𝐲𝐢𝐧𝐠 𝐁𝐞𝐭𝐭𝐞𝐫 & 𝐇𝐮𝐫𝐭𝐢𝐧𝐠 𝐋𝐞𝐬𝐬⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
𝘗𝘢𝘳𝘵 𝟷: 🔥𝘈𝘤𝘵𝘪𝘷𝘦 𝘞𝘢𝘳𝘮-𝘜𝘱🔥⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
𝘚𝘦𝘤𝘵𝘪𝘰𝘯 𝟺: 𝘖𝘷𝘦𝘳𝘩𝘦𝘢𝘥 𝘛𝘳𝘶𝘯𝘬 𝘙𝘰𝘵𝘢𝘵𝘪𝘰𝘯𝘴⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣
⁣⁣One of the top reasons I see players for injuries of the shoulders, abdominal tissues or lower back is due to shots requiring an extended reach combined with rotation of their spine. This overhead trunk rotation movement directly prepares the body to perform those movements with greater speed and reduced injury risk. Performing 15-20 reps of this movement improves mobility of the joints through the neck, thoracic spine, lower back, hips and shoulders and it feels REALLY good to do even if you’re not about to play.⁣
⁣⁣⁣
I recommend to start off slowly and build up your speed and rotation. The idea is to warm up the joints and tissues responsible for this type of movement in efforts to reduce injury risk and improve performance when you have to move similarly during play or drilling.⁣
⁣⁣⁣
Feel free to share, comment with questions or PM me if you’d rather interact in a more private setting. I’m always happy to help a pickleball player to play better and hurt less!⁣
⁣

04/17/2023

𝐓𝐡𝐞 𝐏𝐢𝐜𝐤𝐥𝐞𝐛𝐚𝐥𝐥𝐞𝐫’𝐬 𝐆𝐮𝐢𝐝𝐞 𝐭𝐨 𝐏𝐥𝐚𝐲𝐢𝐧𝐠 𝐁𝐞𝐭𝐭𝐞𝐫 & 𝐇𝐮𝐫𝐭𝐢𝐧𝐠 𝐋𝐞𝐬𝐬⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
𝘗𝘢𝘳𝘵 𝟷: 🔥𝘈𝘤𝘵𝘪𝘷𝘦 𝘞𝘢𝘳𝘮-𝘜𝘱🔥⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
𝘚𝘦𝘤𝘵𝘪𝘰𝘯 𝟹: 𝘜𝘱𝘱𝘦𝘳 𝘉𝘰𝘥𝘺 𝘛𝘳𝘶𝘯𝘬 𝘙𝘰𝘵𝘢𝘵𝘪𝘰𝘯𝘴⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣
Performing 15-20 reps of this movement improves mobility of the joints through the neck, thoracic spine, lower back, hips and shoulders in a way that translates directly into improved mobility and reduced risk of injury on the courts.⁣
⁣
I recommend to start off slowly and build up in terms of speed and distance you are rotating. The idea is to warm up the joints and tissues responsible for this movement in efforts to reduce injury risk and improve performance.⁣
⁣
Feel free to share, comment with questions or PM me if you'd rather interact in a more private setting. I'm always happy to help a pickleball player to play better and hurt less! Keep an eye out for future installments of this content series where I'll go over other active warm-up ideas for you to try out.

04/13/2023

𝐓𝐡𝐞 𝐏𝐢𝐜𝐤𝐥𝐞𝐛𝐚𝐥𝐥𝐞𝐫’𝐬 𝐆𝐮𝐢𝐝𝐞 𝐭𝐨 𝐏𝐥𝐚𝐲𝐢𝐧𝐠 𝐁𝐞𝐭𝐭𝐞𝐫 & 𝐇𝐮𝐫𝐭𝐢𝐧𝐠 𝐋𝐞𝐬𝐬⁣⁣⁣: By Dr. Frank Allen - The Pickleball PT
⁣
𝘗𝘢𝘳𝘵 𝟷: 🔥𝘈𝘤𝘵𝘪𝘷𝘦 𝘞𝘢𝘳𝘮-𝘜𝘱🔥⁣⁣⁣⁣⁣⁣⁣
𝘚𝘦𝘤𝘵𝘪𝘰𝘯 2: 𝘞𝘩𝘺 𝘐𝘴 𝘐𝘵 𝘐𝘮𝘱𝘰𝘳𝘵𝘢𝘯𝘵?⁣⁣⁣ 🤔⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
Taking 5-10 minutes before you play for a proper active warm-up will reduce your risk for pickleball-related injuries & improve your performance on the court.⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
𝐇𝐨𝐰 𝐰𝐢𝐥𝐥 𝐢𝐭 𝐢𝐦𝐩𝐫𝐨𝐯𝐞 𝐩𝐞𝐫𝐟𝐨𝐫𝐦𝐚𝐧𝐜𝐞?⁣⁣ 🤔⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
1. 𝐈𝐧𝐜𝐫𝐞𝐚𝐬𝐞𝐝 𝐁𝐨𝐝𝐲 𝐓𝐞𝐦𝐩: Increasing your body temp helps make sure you're ready to go right from 0-0-2. A rise in body temperature enhances explosive muscle performance by improving metabolic & contractile function, nerve conduction & muscle activation.⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
2. 𝐈𝐧𝐜𝐫𝐞𝐚𝐬𝐞𝐝 𝐁𝐥𝐨𝐨𝐝 𝐅𝐥𝐨𝐰 𝐚𝐧𝐝 𝐎𝐱𝐲𝐠𝐞𝐧𝐚𝐭𝐢𝐨𝐧: Your tissues run on blood & nutrients (oxygen included) that it brings to them. Increasing blood flow & oxygenation before play ensures your body will perform at its best & fatigue slower.⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
3. 𝐈𝐦𝐩𝐫𝐨𝐯𝐞𝐝 𝐓𝐢𝐬𝐬𝐮𝐞/𝐉𝐨𝐢𝐧𝐭 𝐌𝐨𝐛𝐢𝐥𝐢𝐭𝐲: When joints & soft-tissue are moving better - your body moves much easier & you expend less energy to move. You'll be able to reach shots & react to shots better.⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
4. 𝐈𝐦𝐩𝐫𝐨𝐯𝐞𝐝 𝐂𝐨𝐦𝐦𝐮𝐧𝐢𝐜𝐚𝐭𝐢𝐨𝐧 𝐁𝐞𝐭𝐰𝐞𝐞𝐧 𝐘𝐨𝐮𝐫 𝐁𝐫𝐚𝐢𝐧 𝐚𝐧𝐝 𝐓𝐢𝐬𝐬𝐮𝐞𝐬: This enhances your coordination & reaction time so you can win those firefights.⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
𝐇𝐨𝐰 𝐰𝐢𝐥𝐥 𝐢𝐭 𝐫𝐞𝐝𝐮𝐜𝐞 𝐢𝐧𝐣𝐮𝐫𝐲 𝐫𝐢𝐬𝐤?⁣⁣⁣ 🤔⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
1. 𝐈𝐦𝐩𝐫𝐨𝐯𝐞𝐝 𝐓𝐢𝐬𝐬𝐮𝐞/𝐉𝐨𝐢𝐧𝐭 𝐌𝐨𝐛𝐢𝐥𝐢𝐭𝐲: When your tissues & joints are moving better they are less likely to suffer strains/pulls, sprains, tears, etc.⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
2. 𝐈𝐦𝐩𝐫𝐨𝐯𝐞𝐝 𝐏𝐫𝐨𝐩𝐫𝐢𝐨𝐜𝐞𝐩𝐭𝐢𝐯𝐞 𝐅𝐞𝐞𝐝𝐛𝐚𝐜𝐤: This is your body's ability to recognize how it is moving in space. When these proprioceptive mechanisms are stimulated, your movements are much more in line with what you 𝘪𝘯𝘵𝘦𝘯𝘥𝘦𝘥 to do & accidents like tripping will be greatly reduced.⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
3. 𝐈𝐦𝐩𝐫𝐨𝐯𝐞𝐝 𝐁𝐨𝐝𝐲 𝐓𝐞𝐦𝐩 & 𝐁𝐥𝐨𝐨𝐝 𝐅𝐥𝐨𝐰: Risks associated with cold/tight tissue, insufficient oxygen delivery or lack of endurance is reduced by improving this prior to playing.⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣Please share with friends & follow my page to see future posts in this content series. Up next are a variety of examples of upper/lower body pickleball active warm-up movements. 🙌

04/11/2023

𝐓𝐡𝐞 𝐏𝐢𝐜𝐤𝐥𝐞𝐛𝐚𝐥𝐥𝐞𝐫'𝐬 𝐆𝐮𝐢𝐝𝐞 𝐭𝐨 𝐏𝐥𝐚𝐲𝐢𝐧𝐠 𝐁𝐞𝐭𝐭𝐞𝐫 & 𝐇𝐮𝐫𝐭𝐢𝐧𝐠 𝐋𝐞𝐬𝐬⁣
⁣
𝘗𝘢𝘳𝘵 𝟷: 𝘈𝘤𝘵𝘪𝘷𝘦 𝘞𝘢𝘳𝘮-𝘜𝘱 ⁣
𝘚𝘦𝘤𝘵𝘪𝘰𝘯 𝟷: 𝘞𝘩𝘢𝘵 𝘐𝘴 𝘐𝘵?⁣
⁣
As a doctor of physical therapy who specializes my practice in helping pickleball players avoid injury and perform better -- the TOP piece of advice I can recommend to any player, regardless of skill level, is to take the 5-10 minutes before any training or competition to complete a comprehensive active warm-up.⁣
⁣
What is a pickleball active warm-up?

It's performing movements (without a ball in play) that you perform while playing pickleball but at a much lower intensity compared to game speed and at a very high repetition count (20-30 repetitions for each movement). This literally warms the body up for the stresses you are about to place on it and, in doing so, makes your body much more capable of performing these movements without higher risks of injury or limitations associated with stiffness, weakness or lack of control.⁣ If you think it's a silly thing to waste time on then you've never suffered a severe injury that prevented you from playing for weeks to months that could have been prevented by taking the time to warm-up properly.
⁣
Please feel free to share with your pickleball friends and stay tuned for follow-up posts in my new content series "𝐓𝐡𝐞 𝐏𝐢𝐜𝐤𝐥𝐞𝐛𝐚𝐥𝐥𝐞𝐫'𝐬 𝐆𝐮𝐢𝐝𝐞 𝐭𝐨 𝐏𝐥𝐚𝐲𝐢𝐧𝐠 𝐁𝐞𝐭𝐭𝐞𝐫 & 𝐇𝐮𝐫𝐭𝐢𝐧𝐠 𝐋𝐞𝐬𝐬". I have a ton of content I'll be sharing specific to everything I've used over the last few years to help my clients feel their best and perform at their highest potential from a physical and functional standpoint.

Cheers!

03/30/2023

There’s a lot of helpful information that I share personally with my clients in Sarasota that I know would help any pickleball player. I’ve reconsidered the best way to organize/present this information and I intend to begin recreating and sharing it with all of you soon. This game is much more fun when you’re playing better and hurting less!

09/02/2022

Working full time while being the father to an 11 month old baby girl and husband to a wife who deserves the world can keep my schedule tight. Fitting in pickleball when I can is hard enough! Taking time to create and share pickleball injury prevention content like I do has become increasingly more challenging but it’s messages like this that motivate me to keep going. THIS is why I created my page. ❤️

07/25/2022

"𝐇𝐨𝐰 𝐬𝐡𝐨𝐮𝐥𝐝 𝐈 𝐛𝐞 𝐮𝐬𝐢𝐧𝐠 𝐦𝐲 𝐦𝐚𝐬𝐬𝐚𝐠𝐞 𝐠𝐮𝐧?"⁣⁣ 🤔
⁣⁣
This is a question I get from time to time so I thought I should address it with this video. Massage guns are great tools to use pre/post play and particularly on tournament days when you’re playing multiple times within a single day. Knowing how to use them properly can help you out a lot!
⁣⁣
The keys to properly using a massage gun include:⁣⁣
⁣⁣
🔑 Staying away from direct contact with bony prominences.⁣ They are meant for areas of the body with more tissue to mobilize.⁣

🔑 Moving the gun slowly and, sometimes, not moving the gun at all for periods of 30-45 seconds in order to accomplish full release of tight tissue.⁣⁣

🔑 Using the gun regularly to manage tissue tightness more effectively.⁣⁣
⁣⁣
Massage gun sessions should last between 5 (single muscle group) and 20 (multiple muscle groups) minutes and should not be something that is rushed. You are using these tools for a purpose and achieving that purpose takes some time and commitment. ⁣⁣
⁣⁣
Refer to my video for specific instructions of how to properly use your massage gun to improve performance and reduce risk of injury related to pickleball.⁣⁣
⁣⁣
As usual, if you have any questions about anything injury-related specific to pickleball please don't hesitate to reach out! I'm always open to helping pickleballers play better and hurt less. Cheers!

07/11/2022

Friendly reminder. ❤️