Pickleball, a sport that’s rapidly gaining popularity in the United States with over 36.5 million players nationwide, is a blend of tennis, badminton, and table tennis. It’s not just a game, it’s a fun and engaging way to stay active. However, like any sport, pickleball injuries can occur if players aren’t careful. At Excel Health, we want you to enjoy your time on the court while staying safe and injury-free.
Why Do Pickleball Injuries Happen?
Playing pickleball can be exhilarating, but it can also be tough on your body. Here’s a closer look at some common injuries and how they occur in this fast-paced sport.
Sprains and Strains
Sprains and strains are common in pickleball, often affecting the ankles, knees, and wrists. These injuries usually occur when players make sudden changes in direction, jump for the ball, or stretch too far to make a shot. Quick lateral movements can twist joints beyond their normal range, leading to sprains, while overstretching muscles and tendons can result in strains.
Tennis Elbow
Tennis elbow, or lateral epicondylitis, is a condition characterized by pain and inflammation in the elbow due to repetitive motions. In pickleball, this injury typically arises from the repetitive swinging of the paddle, especially with improper technique or gripping the paddle too tightly.
Rotator Cuff Injuries
Your rotator cuff is essential for shoulder stability and movement. In pickleball, rotator cuff injuries often occur from repetitive overhead movements and powerful swings. Over time, these motions can cause wear and tear on the tendons, leading to pain and limited shoulder function.
Achilles Tendonitis
Achilles tendonitis is a common overuse injury among pickleball players. It involves pain and stiffness in the Achilles tendon, which connects the calf muscles to the heel bone. Frequent, sudden starts and stops, along with jumping movements, can stress this tendon, leading to inflammation and pain.
Lower Back Pain
Lower back pain in pickleball players often results from the twisting movements and sudden changes in direction inherent to the game. These actions can strain the muscles and ligaments in the lower back, leading to pain and stiffness.
5 Tips to Prevent Pickleball Injuries
1. Warm-up Properly
Before you step onto the pickleball court, it’s crucial to invest at least 10-15 minutes in a proper warm-up. This simple yet essential step can significantly reduce the risk of injuries. Here’s what your warm-up routine should include:
- Stretch: Focus on the muscles you’ll be using, such as your legs, shoulders, and arms.
- Light Cardio: Activities like jogging or jumping jacks can get your blood flowing and muscles ready.
- Dynamic Movements: Incorporate lunges, leg swings, and arm circles to enhance flexibility and range of motion.
2. Gear Up Properly
Investing in the right gear is a significant step in reducing your risk of pickleball injuries:
- Shoes: Invest in good quality, non-slip court shoes that provide ample support and cushioning.
- Paddles: Choose a paddle that suits your playing style and provides a comfortable grip to prevent wrist and elbow strain. Click here to learn how to choose the right pickleball paddle.
- Supportive Gear: Consider using braces or supports for knees, elbows, or ankles if you have a history of injuries in those areas.
3. Master the Basics
Mastering the basics of pickleball is not just about improving your game but also about preventing injuries. Here’s what you should know about proper technique:
- Footwork: Good footwork reduces the risk of sprains and strains. Focus on staying light on your feet and using small, quick steps.
- Swing Mechanics: Use the correct form when swinging the paddle. This not only improves your game but also minimizes the risk of shoulder and elbow injuries.
- Body Position: Keep your body low and use your legs for power, reducing strain on your back and upper body.
Click here to explore the basics of pickleball on the USA Pickleball website.
4. Listen to Your Body: Know When to Rest
Playing smart means knowing your limits and not pushing your body beyond its capabilities:
- Hydrate: Keep hydrated to maintain your performance and prevent muscle cramps.
- Take Breaks: Listen to your body and take breaks when needed to avoid overuse injuries.
- Conditioning: Maintain overall fitness with regular strength training and flexibility exercises to keep your body resilient against injuries.
5. Cool Down and Prioritize Post-game Recovery
Taking care of your body after playing is just as important:
- Cool Down: Spend a few minutes cooling down with light stretching to help reduce muscle stiffness.
- Ice: If you feel any pain or swelling, apply ice to the affected area to reduce inflammation.
- Rest: Give your body adequate time to recover, especially if you feel sore or fatigued.
Excel Health is Here for Your Pickleball Injuries
If, despite your best efforts, you experience any discomfort or injury while playing pickleball, remember that you’re not alone. At Excel Health, our team of specialists is dedicated to providing comprehensive care and personalized treatment plans tailored to your needs. Whether you’re dealing with a minor sprain or a more serious injury, we’re here to help you recover and get back on the court.
Contact Us Today
Don’t let injuries keep you from enjoying the sport you love. Contact Excel Health today to schedule a consultation. Our expert team is ready to assist you with the care and support you need to stay active.