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Stay out of the kitchen...well, in Pickleball!

Stay out of the kitchen!

Ok...not your own kitchen. See that white line on either side of the net in the picture above? Beyond the white line is the kitchen (A.k.a. the non-volley zone). That tan area extends 7 feet on either side of the pickleball net and volleying is prohibited in this zone. There is more to know regarding this rule and others, but forget about the rules and just think about all of the fun and exercise you can get by playing this fast-growing and exciting sport. Pickleball is a fun, accessible sport that not only allows you to keep your body moving, but also gives you the opportunity to connect with others and share a common passion for the love of the game. Here at OMPT we believe in a well rounded approach to your health. And, this sports checks the boxes!



We agree, pickleball is a pretty funny name, but it's an amazing game! We are introducing it to those of you who haven't played and we hope to inspire those of you who do play to enhance your game even more! At OMPT, we want you to live your best life! If you are here in Bend, we know that being active is part of the lifestyle we enjoy. While our main job is to provide you with physical therapy services, we also want to equip you with the tools you need to be successful and healthy in your everyday adventures. That means helping you to complement your current activities with training elements AND introducing you to new activities you haven't tried. Today, that activity is pickleball!

USA Pickleball, gives us a brief description of the basics of this popular game!

  1. A fun sport that combines many elements of tennis, badminton, and ping-pong.

  2. Played both indoors or outdoors on a badminton-sized court and a slightly modified tennis net.

  3. Played with a paddle and a plastic ball with holes.

  4. Played as doubles or singles.

  5. Can be enjoyed by all ages and skill levels

Whether you are an avid player, a novice, or you are considering trying it out for the first time, it is imperative to include pre-game warm-ups and post-game cool-downs as a part of your routine. Why you ask? Because pickleball is a full-body workout. While there is an emphasis on your arms, your legs do plenty of the heavy lifting. The power and finesse of many shots come from the legs and you will find yourself getting quite a nice cardiovascular workout in the process of moving about the court. Warm-ups, cool-downs, and a dedicated strength workout will help you to maximize your gameplay AND will aid in preventing injuries. When you are not accustomed to swinging a paddle repetitively, you can develop strains and/or overuse injuries if you circumvent these workouts. Being proactive and preparing yourself for activity helps the body immensely.

  • First, you are preparing your body for the very specific movements it will be executing during your activity.

  • Second, you are strengthening targeted areas of your body in order to effectively and efficiently perform those movements.

  • Third, you are becoming more familiar with your body and learning to assess asymmetries or other areas in need of extra attention.

So, what are you waiting for? Check out the WOW (workout of the week) below and get started today. There is so much fun to be had!

Interested in learning more about pickleball? Here is a little history on the game from USA Pickleball. Spoiler alert...pickles have nothing to do with the game, but a politician and a dog may just have something to do with it! And, if you want to see pickleball in action, check out this video!



Click HERE to view the workout in action and learn more!



Looking for adventure and community?

Check out these trusted resources and friends!


Interested in watching some incredible pickleball? Or, maybe you are interseted in registering? Mark your calendars for 5 days of non-stop play hosted by Bend Pickleball Club. The event takes place at Pine Nursery Park here in Bend, Oregon! This is a great opportunity to see the game in action.



We hope this workout becomes a part of your pickleball routine! And, if you want more workouts specific to your activity, reach out to us for a customized plan. The summer season allows us the opportunity to engage in a variety of activities and we would love to be a part of your journey. Remember, physical therapy doesn't need to be something you do only when you're injured. Proactive treatment & strengthening are a big part of what we do!

You may just become a pickleball star...DILL with it 😁,

Nicole and the OMPT team Is there a particular sport or activity you'd like us to highlight? If so, please click here to give us your ideas!

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