Pickleball has taken the nation by storm, bringing together players of all ages for a sport that blends the best of tennis, badminton, and ping-pong. While it’s an excellent way to stay active and social, pickleball’s quick movements and repetitive motions can lead to injuries if you’re not careful.
Whether you’re new to the game or a seasoned "pickler," this guide will help you stay injury-free and enjoy pickleball for years to come.
Common Pickleball Injuries
Pickleball injuries are often similar to those seen in other racquet sports. However, older players, who make up a large portion of the pickleball community, may be particularly susceptible due to prior injuries, reduced flexibility, and changes in balance.
Here are the most common injuries to watch for:
Pickleball Elbow: Overuse of the arm and wrist, often from poor gripping techniques, can lead to this condition, similar to tennis elbow.
Ankle Sprains: Quick side-to-side movements can result in rolled ankles.
Knee Sprains: Frequent pivoting and repetitive movements may cause strain or injuries like meniscus tears.
Shoulder Strains: Overhead shots and repetitive swinging motions can stress the shoulder, leading to rotator cuff injuries.
Achilles Tendonitis: The stop-and-go nature of pickleball can inflame the Achilles tendon, resulting in pain and stiffness.
Wrist Fractures: Falls or repetitive impacts can strain or injure the wrists.
Injury Prevention Tips
Preventing injuries starts with proper preparation, technique, and self-care.
Here’s how to stay safe while enjoying the game:
Warm Up and Cool Down
Begin with a dynamic warm-up to increase blood flow to your muscles. Try light jogging, arm circles, and lunges.
After your game, cool down with static stretches to promote recovery.
Stretch Regularly
Focus on areas prone to injury, such as your shoulders, calves, hamstrings, quads, wrists, and neck.
Strength Training
Incorporate strength training to build resilience in your joints and muscles. Exercises targeting your legs, core, and shoulders are particularly beneficial.
Stay Hydrated
Dehydration increases the risk of muscle cramps and fatigue. Drink water before, during, and after your game.
Use Proper Gear
Wear supportive, cushioned footwear designed for court sports.
Consider braces or supports if you have a history of joint injuries.
Focus on Technique
Use proper form, particularly when gripping the paddle and pivoting during play.
Rotate your hips and shoulders when hitting the ball to reduce stress on your joints.
Listen to Your Body
Pay attention to discomfort or pain. Stop playing if something doesn’t feel right, especially after an injury.
When to Seek Help
Sometimes, despite your best efforts, injuries happen. If you experience persistent pain, swelling, or limited mobility, it’s time to consult a physical therapist. Early intervention can prevent minor issues from becoming long-term problems.
Enjoy Pickleball for Years to Come
Pickleball is more than just a sport—it’s a fun and social way to stay active. By taking care of your body, you can continue to enjoy the game while minimizing the risk of injury.
If you find yourself in a "pickle" with pain or discomfort, our team of physical therapists is here to help. Schedule an appointment today to keep you on the court and at the top of your game!
Make an appointment today with a physical therapist. We have in-person and telehealth appointments available.
A physical therapist can help you Restore Your Body!
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