AVOIDING INJURIES IN PICKLEBALL
Pickleball has become one of the fastest growing sports in the United States.
While pickleball is a safe sport, there are some common injuries that can be prevented with proper preparation and training
Common Injuries
The potential injuries that can occur in the legs or lower back include:
Calf strains and tears
Ankle sprain
Flares of knee or shoulder arthritis
Low back pain, lumbar strain, disc injuries
Meniscus tears (knee)
MCL and LCL strains
Plantar fasciitis
Hamstring strains
Achilles injuries
Because pickleball involves swinging paddles, the shoulders, wrists, and elbows are prone to injuries. Those injuries may include:
Pickle elbow (tendinitis involving the forearm muscles)
Wrist tendinitis
Rotator cuff strain, tendinitis and tears
Shoulder labral tear
While the shoulder complex is vulnerable to injury, one advantage of pickleball compared to tennis or other racket sports is that the serve is underhand, rather than overhand. This results in less overhead motions which can lead to pain and injury. This also makes the sport more tolerable to people who already have existing shoulder injuries.
Tips for Injury Prevention
Wear Proper Footwear
Shoes can offer protection when playing sports. Court shoes are made especially for pickleball or tennis court surfaces. They have rubber soles with good grip and a patterned tread that allows for quick, side-to-side movements.
Pick the right paddle
There are a variety of pickleball paddles from which to choose. Two features to consider for preventing injuries include weight of the paddle and the grip size.
A heavier paddle offers more power, and a lighter paddle delivers more control. However, if you have pickle elbow or wrist injuries, you should choose a medium-weight paddle. This is because a heavier paddle puts more strain on your joints, and a lighter paddle requires a harder swing.
Finding a paddle with the appropriate grip size can reduce wrist pain and injury. Make sure you work with your instructor or pro to determine proper fit.
Stay in Shape
When playing pickleball, it is beneficial to be physically prepared. This well improve your performance as well as decrease your risk of injury.
Suggestions include:
Walking, swimming or biking for cardiovascular fitness
Strength training for shoulder, leg and core muscles
Yoga or tai chi for balance
Stretching for improved range of motion, flexibility, and mobility
Warm Up Properly
It’s important to warm up properly before playing or practicing pickleball to.
Proper stretching and dynamic drills to increase blood flow can be key to avoiding injury.
Stay Hydrated
It is important to avoid dehydration. Drinking adequate amounts of water and drinks with electrolytes before, during and after matches can help keep you stay hydrated.
Allow Proper Recovery Time
Allow time between games or practice to allow your body to recover. You should stay active with other sports or exercise. Engage in light to moderate physical activities on rest days, such as walking, swimming, biking, and stretching. These activities help increase blood flow, promote muscle recovery, and reduce muscle and joint stiffness and soreness.
What to Do if Your Pain Persists
If you are experiencing pain that hasn’t resolved within a reasonable amount of time, consider speaking with our physical therapist. Your physical therapist will perform a thorough assessment to establish the source of pain and/or dysfunction and provide you with targeted exercises and treatment to restore function and relieve pain.
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