Congratulations, you have just received a new body part or parts: hip replacement, knee replacement(s), shoulder or toe joint replacement. Now that Humpty Dumpty is back together again it’s time to protect your new parts. The doctors are good at replacement but not so good at telling you how to protect and strengthen the new you. This information will give you a general picture of what is necessary for you to make a dynamic comeback on the pickleball court.With a hip replacement you need to strengthen your buns. Lie on your back with knees bent. Do a bridge or hip lift while squeezing your buns and pretending you are holding a hundred dollar bill. Do this exercise often.
For a shoulder replacement or rotator cuff surgery place your shoulder back behind your ears — think military posture while standing up very straight. Use the muscles between your wings not your neck muscles.
With a knee replacement take a look at your feet. If they roll inward, this movement places great stress on your knees. An off-the-shelf arch lift can work or you can see a podiatrist for a clinical evaluation. Check your pickleball shoes; they don’t last two years. They may look fine but they break down after six months or less. Get good tennis shoes, not running or cross training shoes; they don’t protect your knees with good support.
Find a low table or chair and do sit-to-stand exercises without using your hands. Most people don’t realize they cannot get out of a chair without the assistance of their hands. Once you’ve mastered sit-to-stand then hover over a bench or table and sit or stand veeery slooowly, with control.
Wishing you a speedy recovery and many more happy pickleball days.