Prevent Pickleball Injuries
This blog is written by our PT partner, Athletico Physical Therapy.
Pickleball is a great, low-impact sport for people of all ages. However, injuries can still occur in a low-impact sport. To keep you on the court and playing for many more years, let’s look at some ways to prevent injuries.
The most common pickleball injuries are sprains and strains. Sprains are injuries to a ligament, such as an ankle sprain, where you roll your ankle. Strains are injuries to a muscle, such as a calf strain. Here are some ways to prevent injuries while playing pickleball:
- Warm up before playing to prepare your muscles and joints for activity
- Use proper technique when hitting the ball
- Pay attention to how long and how many days you play to avoid overuse injuries
- Wear appropriate footwear for good support and traction
- Stay hydrated
- Take breaks as needed
- Pay attention to your body and stop playing if you experience pain
- Cool down after you play
Dynamic Warm-Up Stretches
A dynamic warm-up is an effective way to help prepare the muscles and joints to play pickleball. A warm-up should be approximately 5-10 minutes, targeting the muscles used during the upcoming activity. Some examples of warm-up exercises for pickleball players include:
- Side shuffles
- Hamstring kicks
- Butt kickers and high knees
- Shoulder/arm swings and circles
- Core twists and side leans
- Wrist circles
- Forward and side lunges
Injury Prevention
Regular cardiovascular exercise can assist in reducing fatigue when playing pickleball. The CDC recommends moderate-intensity aerobic activity each week, which is 150 minutes for adults. This amount of physical activity can lead to a healthy lifestyle and possibly reduce the risk of injury. Suggested activities to improve overall activity and health include biking, walking, swimming, or elliptical training. These cardiovascular workouts can also help to strengthen leg muscles, which are important for balance and stability during pickleball.
Proper footwear for pickleball can also assist in injury prevention. Regular tennis shoes may not have enough support on the sides of the shoe, which is important for all the side-to-side movements of pickleball. There are cross-training shoes or court shoes that offer more overall support and may be better for foot stability during pickleball.
Treating Injuries
If injury does occur, here are some recommendations:
- The RICE method (Rest, ice, compression, elevation) is recommended for minor injuries such as tennis elbow or slight knee pain.
- For more severe injuries, such as a dislocation, meniscus tear, or Achilles rupture, it is recommended to seek professional medical attention.
Don't let aches and pains keep you off the court. Schedule a free assessment and let Athletico help you stay active and injury-free. You'll have the chance to sit down with a licensed healthcare professional who will assess your current condition and recommend the best treatment option for your goals. Free assessments are available in-clinic and virtually through our telehealth platform. Click here to request your free assessment.
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