Stay on the Court: Pickleball Injury Prevention for Every Level
What Is Pickleball?
If you’ve been looking for a new hobby to keep you active, you’ve probably come across pickleball on the internet, or maybe all your friends have picked up this new activity and have you wondering what it is. Pickleball is currently the fastest-growing sport in America and has been for the past three years. A mix of tennis, badminton, and ping pong, this sport is played in singles or doubles on a badminton-sized court with paddles and a perforated plastic ball. The rules of the game are similar to tennis, although there are some significant differences; however, we won’t get into the details of the game here. Instead, we will focus on the best injury prevention practices for the sport and common injuries that can occur in pickleball players.
Easing into Pickleball to Avoid Injury
For starters, although this new activity may be insanely fun and make you want to keep playing all weekend long, it is essential to remember that, like any form of exercise, it’s important to ease into it gradually. Jumping into a full day’s worth of pickleball may seem fun, but the overuse on your body may be something that your muscles and joints aren’t necessarily prepared for. It’s also important to recognize that it’s normal to feel some residual soreness the day after taking up this new activity. The change in activity and potentially new movements could lead to increased soreness in some of your muscles. As long as the soreness is not excessive and resolves in a timely manner, there is nothing to worry about.
Stretching: Dynamic and Static Exercises
Stretching before starting a game of pickleball is a great way to get your muscles warmed up and ready to go. Stretching helps to increase blood flow to the area to get your muscles and joints ready for activity. It’s ideal to focus on more dynamic stretches prior to activity, meaning stretches with movement. You could try arm circles to get the shoulders moving, standing marches to warm up your hips, lunges to get the full leg involved, or even just jogging in place to prepare your whole body. After completing your game, it’s best to incorporate more static stretches, the ones people typically associate with stretching. This can include a cross-body arm stretch, calf stretch, quad stretch, hamstring stretch—whatever feels right for your body!
Listening to Your Body and Avoiding Overuse
Another important way to avoid injuries with pickleball is to make sure you stay in tune with your body every time you play. If you feel like you’re experiencing excessive soreness that lasts beyond a few days after playing, it’s best to take some extra days to rest before jumping back into activity. This is the best way to prevent a potential overuse injury.
Common Injuries in Pickleball Players
Pickleball Elbow (Lateral Epicondylitis)
Now let’s discuss some of the injuries commonly seen in pickleball. Known as “tennis elbow,” some may want to start referring to this condition as “pickleball elbow.” Medically known as lateral epicondylitis, this condition affects the arm at the elbow and is common with repetitive motions in racket sports such as tennis or pickleball. This condition is an inflammation of the tendons that pull your hand back, also known as your wrist extensors. Common symptoms of lateral epicondylitis include pain or a burning sensation around the outer portion of the elbow (potentially extending down the forearm to the wrist), decreased grip strength, and even pain that wakes you up at night. The good news is that this condition tends to be highly manageable without surgical intervention, and physical therapy is a great place to start for treatment!
Low Back Strains and Injuries
Another common injury seen with the rise of pickleball’s popularity is low back injuries or strains. A sport like pickleball requires you to twist your torso forcefully in ways that your body may not be adjusted to. While letting the strained muscles of your back heal, this is another great opportunity to seek physical therapy treatment
. Your physical therapist will work to alleviate pain and decrease muscle tension in the low back, while also preparing you for a return to your sport or activity. They will work with you to develop a strengthening program that involves your core, back, and legs to ensure well-rounded strength and stability. They will also help improve your low back mobility to ensure you’re able to handle the dynamic demands that pickleball might require.
Final Tips: Caring for Your Body While Playing Pickleball
It’s important to be aware of your body mechanics and take good care of yourself when beginning any new activity or sport. With a sport like pickleball surging in popularity, it’s essential to be mindful of the demands this sport may place on your body. And always remember, your physical therapist is here to help you along the way as you begin your journey into the pickleball world!