Dinking is an important part of high caliber pickleball. After spending an hour or more bending and squatting at the NVZ you need to perform these pickleball stretches.
Your hip flexors are actually several muscles whose role is to lift your knee toward your body and to allow you to bend at the waist. These include:
- the iliacus and psoas major muscles, also known as your iliopsoas
- the rectus femoris, which is part of your quadriceps
These muscles and the tendons that connect them to the bone can be strained by overuse. The repetitive movement required by effective dinking can easily strain these muscles, causing tenderness or pain. If you experience pain you would be wise to ice the area after play and rest your body for a few days. No one wants to give up playing, but a few days is better than a few months if you persist and fall victim to a tear or more serious injury.
We would all be advised to perform some pickleball stretches before we play. But stretching between games or matches on tournament day is very helpful. The following video discusses posture (one of my favorite topics) and exercises to stretch your hip flexors.