How to Avoid Common Pickleball Injuries
Part of the appeal of pickleball as an activity is how accessible, inclusive, and easy to learn and play. Compared to a sport like tennis, it isn’t as high-impact, and doesn’t require you to be ultra-athletic. The sport is gaining popularity for people of all ages, and while the number of new players is sky-rocketing, unfortunately, so have the number of injuries.
Despite being considered an accessible activity, pickleball can still take a toll on the body. Pickleball players will often change direction quickly, which can be hard on the ankles, knees, and hips. The repetitive swinging of the paddle can add significant stress on the shoulder and elbow over time.
Here’s everything pickleball players of all levels should know about avoiding common injuries.
First, What Are the Most Common Pickleball Injuries?
Like any sport, injuries are a part of pickleball. Changing directions and swinging a paddle can cause certain injuries. Here are typical injuries that pickleball players may experience at one point or another:
Sprained ankle
Tennis elbow
Wrist strains
Shoulder injuries
Rotator Cuff Tear
Achilles tendonitis
Knee strains
In addition to these injuries, falling is another way many players get injured. Players may lose their footing or balance when changing directions. It’s important to know your physical limitations when playing.
5 Things You Can Do To Avoid Injury Playing Pickleball
If you’re playing pickleball but are experiencing aches and pains, there are things you can do to remain healthy. Here are a few tips pickleball players should keep in mind to avoid injuries.
1. Make Time to Warm Up
Before jumping into playing pickleball, take some time to warm up. Move around for 5–10 minutes to increase blood flow and loosen joints. You can try dynamic stretches like lunges, knee lifts, or arm circles, or do a short jog or jumping jacks. We have a video linked below that goes over a dynamic warm up we use with many of our patients.
https://youtu.be/lARyd5sFXsA?si=svQfgPVNXUpF96Bj
2. Choose The Right Shoes
The right shoes can make a difference in reducing your chances of sustaining an injury. Shoes should have little to no foam, be flexible, and wide so your feet and toes can grip the ground! This helps provide the stability and mobility you need to avoid injury.
3. Don’t Skip The Cool-Down
Naturally, you may be inclined to skip post-game stretching to talk with your opponents/friends. However, making some time to do some cool down stretches after the game is very important for avoiding injuries.
So, after the game ends, you should take 5-10 minutes to stretch. This will loosen the muscles and recover more quickly, so you can return to the court fresh and ready for your next match.
4. Strength Training
Building strength is an important part of playing pickleball and remaining injury-free. By following a strength training program, you will help you become a quicker and more agile player on the court, while focusing on injury prevention.
5. Do Both Static and Dynamic Stretching
When you stretch before and after your games you should incorporate both static and dynamic stretching into your pre- and post-game routine. These stretches should target the important muscles used while playing pickleball, which include your arms, shoulders, quads, calves. Big rule of thumb is this, static stretching is typically done after working out and dynamic stretching is typically done beforehand.
Best Stretches and Exercises for Pickleball
Here are a few easy-to-do exercises you can do on your own to make sure you remain injury-free.
Stretches
Big Toe Press Downs
Calf raises
Side lunges
Hamstring curls
Trunk twists
Shoulder Rows
Hip Circles and Swings
Shoulder circles
Strength Training
Side Lunges for Inner Thighs and Hips
Split Squats
Lawnmower Rows
Goblet Squats
Barbell Front Squat
Bent Over Row
Playing Your Best Pickleball Starts With Staying Injury-Free
Remaining injury-free is important to staying on the pickleball court and playing the game you love. Be sure to follow the tips listed above and incorporate them into your routine.
If you want to ensure you remain injury-free, physical therapy can help! You don’t need to have an injury to go to physical therapy. We can do strength and mobility training to make sure you play your best and remain injury free playing pickleball.
