Pickleball, a fast-growing sport enjoyed by people of all ages, combines a unique blend of elements from tennis, badminton, and table tennis.
It’s easy to pick up, fun to play, and can be as competitive or relaxed as you like. No wonder it’s exploded in popularity in recent years!
However, as with any physical activity, pickleball comes with its own set of injury risks.
Whether you’re a seasoned player or just getting started, understanding the most common pickleball injuries and how to prevent them is crucial to enjoying the game safely.
Common Pickleball Injuries
Ankle Sprains
According to a study on pickleball injury statistics, ankle sprains are one of the most frequent injuries in pickleball.
The sport involves quick lateral movements, sudden stops, and direction changes, all of which put a significant strain on the ankles.
A sprain occurs when the ligaments supporting the ankle are stretched or torn, often due to rolling the ankle during a quick pivot or an awkward landing after a jump.
Rotator Cuff Injuries
The rotator cuff is a group of muscles and tendons surrounding the shoulder joint, providing stability and allowing for a wide range of arm movements.
Repetitive overhead motions, like those used in pickleball serves and smashes, can lead to rotator cuff injuries.
These injuries range from inflammation (tendinitis) to more severe issues like tears.
Tennis Elbow (Lateral Epicondylitis)
Despite the name, tennis elbow can be equally common among pickleball players.
This condition occurs when the tendons in the elbow become inflamed due to repetitive motions, such as gripping the paddle and striking the ball.
Over time, this repetitive strain can cause pain and tenderness on the outer part of the elbow.
Knee Injuries
The quick movements, abrupt stops, and jumps required in pickleball can put a lot of stress on the knees.
Common knee injuries include sprains, meniscus tears, and patellar tendinitis (often referred to as “jumper’s knee”).
These injuries are often the result of overuse or improper footwork.
Wrist Strains
Wrist injuries in pickleball typically occur from repetitive strain or improper technique, such as overusing the wrist during shots that should involve more of the arm and shoulder.
The wrist is a small, intricate joint, and excessive force or incorrect movements can lead to strains and sprains.
How to Prevent Pickleball Injuries
Proper Warm-Up and Stretching
Warming up before playing pickleball is crucial for injury prevention.
A proper warm-up increases blood flow to the muscles, improves flexibility, and prepares your body for the physical demands of the game.
Spend at least 5-10 minutes performing dynamic stretches (such as leg swings and arm circles) and light aerobic exercises like jogging or jumping jacks.
Strengthening Exercises
Building strength, particularly in the muscles surrounding your joints, can significantly reduce the risk of injury.
Focus on exercises that strengthen the ankles, shoulders, knees, and core.
For example, calf raises and ankle circles can help prevent ankle sprains, while shoulder presses and resistance band exercises can strengthen the rotator cuff.
Use Proper Technique
Using the correct technique is essential not only for improving your game, but also for preventing injuries.
Pay attention to how you grip your paddle, and avoid using your wrist excessively during shots.
Focus on using your entire body for power, particularly in overhead shots, to reduce strain on your shoulder and elbow.
Consider taking lessons or watching instructional videos to ensure you’re using the correct techniques.
Wear the Right Footwear
Wearing appropriate shoes can play a surprisingly important role in preventing pickleball injuries.
Choose court shoes that provide good lateral support and have a non-slip sole.
These shoes are designed to handle the quick movements and direction changes common in sports like pickleball.
Avoid running shoes, as they lack the necessary side-to-side support, and can increase the risk of ankle sprains.
Stay Hydrated and Listen to Your Body
Dehydration can lead to muscle cramps and fatigue, increasing the likelihood of injury.
Ensure you drink plenty of water before, during, and after playing pickleball, especially in hot weather.
Additionally, pay attention to your body’s signals. If you start feeling pain or discomfort, stop playing and address the issue.
Pushing through pain can turn a minor issue into a serious injury.
Gradual Progression
If you’re new to pickleball or returning after a break, gradually increase the intensity and duration of your play.
Jumping into intense matches without proper conditioning can lead to overuse injuries. Allow your body time to adapt to the demands of the sport.
Cooling Down
Just as warming up is important, so is cooling down after a game.
Take 5-10 minutes to perform gentle stretching exercises when you’re done playing, focusing on the muscles used during play.
This helps reduce muscle stiffness, aid in recovery, and minimize the risk of injury.
Pickleball is an enjoyable and accessible sport, but, like any physical activity, it carries a risk of injury.
By understanding the common injury risks associated with the game before you start playing, and taking proactive steps to prevent them, you can enjoy pickleball while staying safe and healthy.
Whether you’re playing casually with friends or competing in a tournament, prioritize your well-being by warming up, using proper techniques, and listening to your body.