What's going on guys tony maritado here licensed physical therapist and i had a couple questions come in from the total knee replacement support group for kind people on facebook asking specifically about pickleball drills to get ready to go back to playing the game and so while i am certainly no pickleball expert there's a.

Couple things that i want to share with you kind of my four favorite drills to get you ready really to build confidence to make sure that your knees your your new knee can handle the agility that you need so what's nice about pickleball is when you're going back to playing the sport once you've been cleared by your surgeon.

And your physical therapist it's a relatively small court you're playing two people on a side there's not a lot of ground to cover so we want to talk about deceleration controlling your deceleration we want to talk about reactive training and we just want to build confidence in moving around so on.

The floor you can see this little duct tape agility ladder it's a great little tool if you have tiles in your kitchen if you have any kind of lines to indicate you know forward back side to side oftentimes you can even use the lines on the pickleball court to kind of help you with this but basically what we want to do is we want.

To look at controlled lateral movement before you get back to moving around on the court so real simply i stand outside of the line i step into the box or over the line and i come back this is a slow controlled motion what i'm doing is i'm making sure that the knee replacement has the lateral stability to control the action of this motion i like to.

Recommend my clients start with this comfortable step side to back then what we might do is we might do a crossover step side to back we can go in front of the surgical leg we can go behind the surgical leg and then usually i'm going to have my clients turn around.

So now the surgical leg is the one stepping across the surgical leg is the one stepping behind and what we're doing with this is we're exposing the joint to the same kind of stresses that you're going to have when you're playing pickleball so first one is that lateral lunge it's a slow controlled motion if.

You're not comfortable doing it on your own absolutely do it with your physical therapist before you're discharged from physical therapy another version of this is what i call a deceleration or a step down so if i'm going to face forward one of the things that i want to be able to do is step and decelerate control.

That motion and then come on back you can think of this as a lunge but we're focused on the front leg the front leg first will be the surgical leg i like to try three positions for this so first is straight forward and back and i want to control that deceleration then i'll step out and back i start to.

Create this v i know it's a little hard from your perspective to see it and then i go across and back but it's a forward motion across and back and if i do it with my surgical leg i do the same thing with my non-surgical leg because the surgical leg is going to be in my support leg and i want to make sure that i can control.

The deceleration decelerating your body weight is an important component in any athletic activity the next one that we're looking at is just basic strength fundamental strength and so while we don't typically have to do a deep squat on the pickle ball court we want to make sure that we kind of get down comfortably into that crouch.

Position and a lot of times what i try to have my clients do in the clinic before discharge is i want them to understand the relationship between the foot the ankle and the ground because what happens is you guys are watching me right now you see me get into this crouched position so i can move either side to side front.

And back what i'm actually doing is when i go down my feet can pull in so i can activate the inner thighs i can activate the musculature that kind of it's almost like if i was on ice you would see my feet slide together but because there's friction they don't slide they don't.

Move but i'm generating this tension on the inner thighs i can do the same thing in the opposite direction so when i go into this athletic stance i can push out so that my lateral thighs are working my gluteus my glute meads my glute man is working my tfl and everything is kind of engaged so.

That if i did need to step quickly if i did need to go right or left i'm already in a position that allows me to do that and then of course finally just basic balance so every human should be able to stand on one leg control the motion eyes open and then eventually you would close your eyes we have some standards of about 20 to 30.

Seconds that we would want you to be able to maintain this position on the surgical leg on the non-surgical leg these are some fundamental core basic exercises that i believe you should be able to do in a controlled environment like a physical therapy clinic or like a home gym.

Before you start to go out onto the pickleball court so guys if you have questions specifically about a sport about an activity whether you want to talk about golf you want to talk about i don't know tennis anything like that let me know in the comments down below i hope this video.

Pickleball footwork drills are a great way to improve your ability to move around the court. These are some of the drills we use in my clinic after knee surgery for a total knee replacement, meniscus repair, and generalized knee arthritis pain.

About the author:
Hi, my name is Anthony (Tony) Maritato, PT. I am a licensed physical therapist and owner of Total Therapy Solutions. I have specialized in helping clients recover from total knee replacement surgery since 2002 and have created this video to help YOU. I am new to the world of Pickleball and would love to join you on this journey.

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