Pickleball, an exhilarating blend of tennis, badminton, and ping-pong, has surged in popularity across age groups. Its fast pace and accessibility make it a favorite, but like any sport, it comes with its share of injuries. As a physical therapist, understanding these common injuries and how to prevent them is crucial for keeping players on the court and out of the clinic.
Common Pickleball Injuries
Ankle Sprains
Cause: Rapid lateral movements and sudden direction changes.
Prevention: Strengthening exercises for the ankle, wearing supportive footwear, and using ankle braces if necessary.
Tennis Elbow (Lateral Epicondylitis)
Cause: Overuse of the forearm muscles, especially with improper technique.
Prevention: Proper warm-up and stretching, using a racket with appropriate grip size, and strengthening the forearm muscles.
Rotator Cuff Injuries
Cause: Repetitive overhead motions and improper serving technique.
Prevention: Shoulder strengthening exercises, proper serving techniques, and avoiding overuse by taking regular breaks.
Knee Strains and Sprains
Cause: Sudden stops and starts, and twisting motions.
Prevention: Strengthening the quadriceps and hamstrings, wearing supportive shoes, and using knee braces if needed.
Achilles Tendonitis
Cause: Overuse and sudden increases in activity levels.
Prevention: Gradual increase in activity intensity, proper warm-up and cool-down routines, and calf strengthening exercises.
Prevention and Treatment Tips
Warm-Up and Cool-Down
Always begin with a proper warm-up to increase blood flow and flexibility. Dynamic stretches like leg swings, arm circles, and light jogging are effective.
Cool down with static stretching to help muscles recover and maintain flexibility.
Strength and Conditioning
Incorporate exercises that target the specific muscles used in pickleball. Focus on the shoulders, forearms, core, and legs.
Balance exercises like single-leg stands can improve stability and prevent falls.
Technique and Equipment
Ensure you are using the right equipment, such as a racket with the correct grip size and well-fitting, supportive shoes.
Consider taking lessons to learn proper techniques and reduce the risk of injury caused by poor form.
Listen to Your Body
Pay attention to any signs of discomfort or pain. Early intervention can prevent minor issues from becoming serious injuries.
Don’t push through pain. Rest and seek professional advice if needed.
Cross-Training
Engage in activities that complement pickleball, such as swimming, cycling, or yoga. This helps maintain overall fitness and reduces the risk of overuse injuries.
Rehabilitation
If you do sustain an injury, working with a physical therapist can accelerate your recovery. A tailored rehabilitation program will focus on:
Reducing Pain and Inflammation: Through modalities like ice, heat, and ultrasound therapy.
Restoring Range of Motion and Strength: With specific exercises and manual therapy.
Preventing Future Injuries: By addressing underlying issues such as muscle imbalances or poor biomechanics.
Conclusion
Pickleball is a fantastic way to stay active and social, but it’s essential to be mindful of the potential for injuries. By following preventive measures and seeking appropriate treatment when necessary, you can enjoy the game while minimizing the risk of injury. Remember, the goal is to stay on the court, not the sidelines!
Feel free to reach out if you have any questions or need personalized advice on injury prevention and treatment related to pickleball. Stay active and play safe!
-Dr.Lilly Koh, PT, DPT, OCS, CSCS
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