Common Pickleball injuries and how to avoid them
Pickleball is a fast and exciting game that people of all ages love!, Pickleball, a sport that combines the best of tennis, badminton, and ping-pong, has taken the recreational world by storm. But, like any sport, there’s a chance you could get hurt. Some common injuries can really mess up your game. To stay safe while playing, it’s important to know what these injuries are and how to avoid them.
In this guide, we’ll talk about the main reasons players get hurt in pickleball. We’ll also share some easy tips to help keep you safe on the court. Whether you’re a pro or just starting out, read on to learn more about pickleball injuries and how to prevent them!
Strains and sprains
Strains and sprains are common injuries in pickleball. They can happen to your muscles, tendons, or ligaments. A sprain happens when a ligament gets stretched or torn. A strain is when a muscle or tendon gets hurt the same way. Strain or overuse injuries are likely to be the most common among pickleball players.
These injuries often come from overdoing it, using bad technique, or sudden movements. To stay safe, always stretch before and after you play. Use good form when hitting the ball. Try to avoid quick, jerky moves and take breaks when needed.
This will help keep those strains and sprains away. This is another injury for which physical therapy can help an athlete return to their level of play. Physical therapists create tailored programs that focus on hamstring flexibility and strength.
Tennis elbow in pickleball
Tennis elbow is a common injury for pickleball players. It happens from hitting the ball over and over. This can strain the muscles and tendons in your elbow, causing pain and weakness.
You can prevent tennis elbow by using the right grip and technique when you play. Don’t hold your racquet too tightly keep a relaxed grip instead. Remember to take breaks often and stretch your arms. This helps reduce tiredness in your muscles and keeps your elbows safe.
Ankle sprains are the most common pickleball injury
Ankle sprains are common for pickleball players. They can happen when you twist your ankle while moving on the court. This usually occurs when you turn quickly or change direction.
To avoid ankle sprains, wear shoes that support your feet well. Choose shoes with flat, non-marking soles for good grip and balance. Be careful where you step on the court. Watch out for uneven surfaces to keep your ankles safe.
Knee injuries
Pickleball can sometimes hurt your knees, leading to issues like runner’s knee. This usually happens from all the quick side movements you make during the game.
To keep your knees safe, use good technique when you hit the ball. Try not to bend or twist too much. It’s also important to take breaks and stretch often. This helps your muscles stay fresh and lowers your chance of getting hurt. Knee injuries are common in pickleball, so be sure to take care of yourself.
Dehydration
Dehydration is a big deal in pickleball, especially when it’s hot and sticky outside. To keep your energy up, make sure to drink lots of water before, during, and after your game.
Wearing light clothes helps you stay cool too! And don’t forget to bring a water bottle with you on the court. Staying hydrated means more fun while you play.
Sunburn
Playing pickleball outside is a blast, but the sun can be tough! If you’re out there too long, you might get sunburned. To protect yourself, always wear sunscreen. Don’t forget your hat and sunglasses too! Stay safe while having fun in the sun.
Head injuries
Pickleball is fun and easy on your body. But watch out! You can still get hurt if you fall or bump into someone. A head injury can be serious. If you feel dizzy, sick, or faint, tell someone right away. It’s important to get help! Stay safe and enjoy the game.
You may like 8 Best Pickleball Sunglasses for Men and Women
Injury to the Rotator Cuff
Rotator cuff injuries are common and really hurt for pickleball players. The rotator cuff is made of four muscles that connect your shoulder to your arm. If these muscles get hurt or swollen, it can be very painful and make it hard to move. An overuse injury of the Achilles tendon, which connects the calf muscles to the heel bone.
To help prevent this injury, stretch before you play. Don’t overdo it or make sudden moves during the game. Use good techniques when you throw or hit the ball. Also, wear shoes with good grip to avoid slipping. This way, you can stay safe and keep having fun on the court.
Low Back Pain
Low back pain is a common problem for pickleball players. It often happens when you do a lot of overhead moves, like serving and hitting the ball. Using poor technique or playing too much can also cause this pain. Weak core muscles might not support your back well during these actions.
The good news is you can prevent low back injuries! Try special stretches and exercises to strengthen your core. Stretching your hamstrings can help ease pressure on your spine and give you better balance during games. Also, remember to take breaks between points or games so your muscles can relax.
To stay safe while playing pickleball, always warm up first, use good form, and take time to stretch and rest. Happy playing.
How to Prevent Pickleball Injuries
There are serval ways to prevent injuries’ in pickleball.
Proper Equipment
To stay safe while playing pickleball, using the right gear is key! Dr. Lambert says, “Wearing good shoes and knowing your playing surface is very important.” Make sure to choose athletic shoes that have great traction and support your ankles. This helps you avoid slips and falls.
Good shoes can lower your chances of getting foot, ankle, or leg injuries like strains or sprains. They should fit well and give you the support you need. If you play often, think about getting court shoes made for tennis or pickleball.
Also, don’t forget about your racket! A lightweight, high-quality racket can help absorb impact and reduce strain on your forearm muscles. With the right equipment, you’ll enjoy pickleball safely!
You may like 9 Best Pickleball Paddles Under $100 for Beginners to Pros
Exercise Regularly
Regular exercise and a healthy diet are awesome for your body! They can also help keep you safe from injuries. To stay strong, it’s important to do exercises that work all your muscles.
Try leg exercises like squats, lunges, and calf raises. These moves will build strength in your legs and make you more stable on the court. So, get moving and stay healthy!
Stretching
Warming up and stretching before your game is super important! It helps keep you safe from injuries and stops muscle strains. Plus, warming up lets your body move better.
Just a quick 5-minute walk followed by some arm and leg stretches can make a big difference. This will help relax your muscles and get you ready to play!
Hydrate
Staying hydrated is super important when you play! Drinking water before, during, and after your matches keeps you safe, especially in the heat. If you don’t drink enough, your body can’t cool down. So, grab your water bottle and keep sipping! Stay healthy and ready to have fun on the court!
Conclusion
Pickleball is a fun way to stay active and fit! But, like any sport, it has some risks. To enjoy the game and avoid injuries, players need to know what can go wrong and how to prevent it.
To stay safe, always use good technique and be aware of other players around you. Don’t forget to take breaks when you need them! It’s super important to warm up before playing and cool down afterward. Stretching helps keep your muscles happy.
With these tips, you can have a blast playing pickleball without getting hurt. Plus, it’s a low-impact sport that brings many health benefits. So grab your paddle and enjoy the game! It’s a sport with a relatively small learning curve,” says Dr. Bobby Song, a sports medicine physician at Houston Methodist and frequent pickleball player. Players learn about injury prevention strategies, such as proper footwear, adequate hydration, and listening to their bodies to avoid overexertion.
FAQs
Is Pickleball injuries are rather common.?
Pickleball is a low-impact activity in general, therefore injuries are uncommon. Most pickleball injuries are mild and may be managed with rest, ice, and over-the-counter pain relievers.
How are pickleball injuries dangerous?
Pickleball injuries can be dangerous if they are not treated appropriately or are allowed to progress without being addressed. Some pickleball injuries, such as tennis elbow or ankle sprains, can be excruciatingly painful and incapacitating, but they usually heal with rest, ice, and appropriate treatment.
What are the most hazardous pickleball injuries?
All injuries in sports have the potential to be harmful if not treated properly. Some pickleball injuries, however, may be more serious or potentially fatal than others. Tendon tears, shoulder impingement, and fractures are among the most dangerous pickleball injuries.
