✏️ Updated: October 26, 2024
Love pickleball? Want to keep playing for years to come? While pickleball might seem less intense than tennis or squash, it still carries a risk of injury. This blog will empower you with the knowledge to prevent common pickleball injuries, so you can enjoy this popular sport without limitations.”
The Rise of Pickleball Injuries
According to a recent study by the respected medical journal Cureus, pickleball injuries have increased. The research found that 90% of the patients treated for pickleball injuries were over 50. The most common injuries reported were strains and sprains, followed by fractures. While older players are more susceptible, the younger players are by no means immune to pickleball injuries. You should take injury prevention seriously, whether you are a beginner or an experienced player.
Understanding Pickleball Injuries
Pickleball involves quick movements, lateral stretches, sudden stops and starts, and changes in direction, exposing pickleball players to various injuries. Some of the most common pickleball injuries include ankle sprains, elbow tendinitis, wrist sprains, shoulder injuries, knee injuries, rotator cuff strains, and falls.
Prevention Over Cure
The best way to avoid pickleball injuries is to prevent them from happening in the first place. Here are some tips to help you stay injury-free on the pickleball court:
Wear proper shoes
Pickleball requires a lot of lateral movement. It is essential to wear shoes that provide good support and traction. Ensure your shoes are in good condition and replace them when they wear out. You can learn more about pickleball shoes here.
Not all non-marking shoes are suitable for pickleball, which can be an issue for folks who play different sports. While a pair of basketball shoes may come with non-marking soles, it may not be ideal for pickleball. The rapid movements on the pickleball court require lightweight and purpose-built shoes. Wrong or loosely worn shoes may not provide the necessary ankle support and lead to sprains and other leg-related injuries.
Warm up before playing
Warming up for any sport should be a no-brainer. Cold starts are one of the leading causes of pickleball injuries. Take a few minutes to warm up your muscles before you start playing. The sprains and hyperextensions aside, going from a cold start to a super high heart rate quickly could have other health implications. A five-minute warm-up routine with some light cardio and a few stretches before your game would go a long way in loosening up your muscles and avoiding a cold start.
Balance playtime and breaks
If you play seven days a week and have multiple sessions on the same day, you are probably overdoing it. Playing too much can lead to overuse injuries. Take breaks between your game days to rest and recover. While the desire to improve by playing a lot is understandable, it would make sense to listen to your body and give it the rest it needs.
Know the court surroundings
One of the most important strategies for avoiding injuries on the pickleball court is to be aware of your surroundings. Indoor courts often have walls, viewing benches, and court dividers that players can run into. Be mindful of your surroundings and avoid collisions with walls and other objects that can lead to severe injuries.
Avoid playing while injured
If you experience an injury while playing pickleball, it’s important to manage it properly. Take time off from playing to allow the injury to heal. Playing while injured can make the injury worse and lead to long-term damage. Painkillers and muscle relaxants are temporary solutions and not substitutes for rehab and recovery.
Consider wearing protective eyewear
Getting hit with a pickleball is never fun. Pickleball is a fast game. As the level of play rises, quick reflexes become essential. Getting hit with the ball is not uncommon when your opponent speeds up a loose dink or strategically aims for your dominant shoulder or hip. However, losing the point may be the least of your concerns if an overhead smash of a loose pop-up hits your face or eye.
Know when to back off. If you or your partner popped up a ball for your opponents to smash, backing up is prudent. Not only does it give you a better chance to return the shot, but it also ensures that your body doesn’t stop the ball. If you have had some close calls, consider wearing non-fog protective eyewear.
Avoid the death grip
In pickleball, a “death grip” refers to holding the paddle too tightly, which can affect performance and cause injuries. Many wrist, arm, and shoulder injuries stem from players gripping the paddle too tightly during play. A relaxed and controlled grip while playing your strokes helps to enhance performance and prevent potential injuries.
Leverage athletic accessories
Professional tennis players, high-profile basketball players, and other prominent athletes with kinesiology tapes crisscrossing their bodies have become a familiar sight on sports channels. Athletic tape and support braces can help prevent and manage pickleball injuries by providing support and stability to injury-prone areas like the knee, ankle, and shoulder, thus increasing strength in the affected areas. Accessories such as kinesiology tape and compression socks can provide extra support for common pickleball injuries such as strains and aches.
Mixing competitiveness and safety on the pickleball court is a delicate balance. Beginners and intermediate players are likelier to take risks on the pickleball court than they probably should not. While injuries are part of sports, taking common-sense steps will help you spend more time on the pickleball court than off it. It’s important to remember that the strength, endurance, and stability required to stay uninjured can only be developed off the court, not on it.
