SHAPE clinicians are specialists in therapy management strategy for Pickleball injuries & injury prevention training.
Knowing what to watch out for is crucial in injury prevention. Although injuries in pickleball are rare, they can still happen due to seemingly benign factors, such as skipping warm-ups, not engaging in the right strength and conditioning exercises or being in shape to player or using improper gear. By taking proactive steps to prevent injuries, you can enjoy a long and healthy pickleball career.
Common Injuries
1. Pickleball Elbow:
Lateral epicondylitis, commonly known as tennis elbow, is an overuse injury affecting the elbow's tendons. Repetitive swinging and hitting motions can lead to micro-tears in the forearm muscles, causing inflammation and pain. If experiencing pain, take a break from pickleball and consult a doctor or physical therapist for a rehab plan. Icing, gentle massages, and anti-inflammatories can aid in healing.
Prevention: Invest in a high-quality paddle to absorb impact, and consider using a lighter one to reduce strain on your forearm muscles.
Lateral epicondylitis, commonly known as tennis elbow, is an overuse injury affecting the elbow's tendons. Repetitive swinging and hitting motions can lead to micro-tears in the forearm muscles, causing inflammation and pain. If experiencing pain, take a break from pickleball and consult a doctor or physical therapist for a rehab plan. Icing, gentle massages, and anti-inflammatories can aid in healing.
Prevention: Invest in a high-quality paddle to absorb impact, and consider using a lighter one to reduce strain on your forearm muscles.
2. Wrist or Hip Fractures:
Falling on the hard pickleball court can result in wrist or hip fractures. Seek immediate medical attention if you suspect a fracture and avoid playing until cleared by a healthcare professional.
Prevention: Improve balance and reaction time through exercises like standing heel-to-toe or on one foot. Practice on a soft surface or with eyes closed to increase the challenge.
Falling on the hard pickleball court can result in wrist or hip fractures. Seek immediate medical attention if you suspect a fracture and avoid playing until cleared by a healthcare professional.
Prevention: Improve balance and reaction time through exercises like standing heel-to-toe or on one foot. Practice on a soft surface or with eyes closed to increase the challenge.
3. Rotator Cuff Injury:
While pickleball involves underhand serving, swinging the paddle can strain the rotator cuff muscles. Overworking and poor technique contribute to injuries, such as tendonitis or tears. Rest and over-the-counter anti-inflammatories can help in healing.
Prevention: Adjust your technique to generate power from your hips and trunk, reducing stress on the shoulders. Incorporate gentle rotational stretches and shoulder muscle stretches.
While pickleball involves underhand serving, swinging the paddle can strain the rotator cuff muscles. Overworking and poor technique contribute to injuries, such as tendonitis or tears. Rest and over-the-counter anti-inflammatories can help in healing.
Prevention: Adjust your technique to generate power from your hips and trunk, reducing stress on the shoulders. Incorporate gentle rotational stretches and shoulder muscle stretches.
4. MCL Strain:
Quick and agile movements in pickleball can stress the MCL (medial collateral ligament) in the knee. Use the RICE method (rest, ice, compression, elevation) for immediate relief and consult a physical therapist for a personalized treatment plan.
Prevention: Strengthen the muscles around the knee with exercises like squats, lunges, and calf raises, and work on balance exercises and stretches.
Quick and agile movements in pickleball can stress the MCL (medial collateral ligament) in the knee. Use the RICE method (rest, ice, compression, elevation) for immediate relief and consult a physical therapist for a personalized treatment plan.
Prevention: Strengthen the muscles around the knee with exercises like squats, lunges, and calf raises, and work on balance exercises and stretches.
5. Achilles Tendon Injuries:
The Achilles tendon is susceptible to injury when pushing off your toes or landing from a jump during pickleball. Seek medical attention for symptoms like swelling, soreness, and bruising.
The Achilles tendon is susceptible to injury when pushing off your toes or landing from a jump during pickleball. Seek medical attention for symptoms like swelling, soreness, and bruising.
Prevention:
Don't wait for an injury to convince you to take care of your body. Warm up properly before playing, strengthen the Achilles tendon off the court, and wear proper footwear for stability and impact absorption.
Incorporate stretching, strengthening, and balance exercises into your routine to prevent injuries and keep enjoying the game of pickleball.
Choosing the right gear, such as a suitable paddle, can also make a significant difference in preventing injuries to your elbow or shoulder.
