The growth and popularity of pickleball has skyrocketed over the past 5-10 years – currently the fastest growing sport. Although the game was developed in 1965, pickleball has gained immense popularity in recent years, captivating players of all ages and skill levels. As with any sport, it’s important to prioritize injury prevention to maximize performance and long-term wellness. Some of the most common injuries we see with pickleball are ligament sprains in the ankles & knees, muscle strains in the legs and back, and “tennis” elbow. Here are some tips to help you stay on top of your game and avoid common pickleball injuries:
Properly Warm Up:
Prior to hitting the court, make sure to warm up your muscles and joints with dynamic stretches and light aerobic movements. This prepares your body for the demands of the game and helps prevent strains and sprains. Be sure to incorporate agility, balance, and quick changes in direction to prep your system and be ready for the game.
Build Strength and Endurance:
A well-rounded fitness routine can significantly reduce your risk of injury. Focus on strengthening your lower body, core, and upper body to enhance stability and improve overall performance on the court. Like with the other racquet sports, developing adequate strength and endurance with gripping is very important. Elbow pain is a common overuse injury associated with heavy gripping demands, hence the names “tennis elbow” & “golfer’s elbow”. Consult with a physical therapist to develop a personalized exercise program tailored to your specific needs.
Rest and Recovery:
Allow your body adequate time to rest and recover between games and training sessions. Incorporate recovery days into your schedule and engage in activities that promote active recovery, such as yoga, walking or biking.
Seek Professional Help:
If you have a history of injuries or persistent pain, don’t hesitate to consult with a physical therapist who specializes in sports-related injuries. We can assess your movement patterns, identify potential imbalances, and develop a customized plan to address any issues and optimize your performance. If you experience pain, discomfort, or notice any irregularities during or after play, take them seriously. Ignoring minor discomfort can lead to more severe injuries in the long run.
Remember that injury prevention is a continuous effort that should be prioritized throughout your pickleball journey. By following these guidelines and taking care of your body, you can reduce the likelihood of injuries, stay active, and enjoy the game for years to come.
Wishing you a safe and thrilling pickleball season!
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