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!

Other Blogs

Choose The Right Running Shoe

Choose The Right Running Shoe

As running continues to grow in popularity, so does the market for running shoes. With so many options available, it can be overwhelming to choose the right pair of running shoes for your specific needs. It’s important to get yourself in the proper footwear before...

Common Injuries Runners Face

Common Injuries Runners Face

Continuing on with the runner series and following up from the previous message - running is NOT bad for your knees. To be clear, we understand that there is inherent risk with all activities, and running is no different. And although running can be very beneficial,...

Stress Can Increase Pain

Stress Can Increase Pain

Stress is a common human experience, and it’s not always a bad thing. The stress you feel when giving a big speech, or when being chased by a lion, is there by design. It’s there to help you succeed. However, chronic levels of stress can be problematic. Research has...

Deadlift – The Greatest Functional Lift?

Deadlift – The Greatest Functional Lift?

When it comes to functional exercises, there are few that can rival the deadlift in terms of its benefits. In fact, many experts consider the deadlift to be the best functional exercise out there, and for good reason. The deadlift is a compound exercise that targets...

Joint Manipulation 

Joint Manipulation 

Joint manipulation is a hands-on technique used in physical therapy to relieve pain and improve mobility. This is achieved by applying a quick, controlled force to a specific joint or group of joints in the body. The purpose is to provide a temporary alleviation of...

Ankle Sprain

Ankle Sprain

High Versus Low Ankle Sprain This week we witnessed an amazing performance by the Kansas City Chiefs in Super Bowl LVII, and one of the top story lines was the ankle injury that our franchise quarterback was battling for nearly 1 month!  Since the injury occurred,...

Ice vs Heat

Ice vs Heat

Should you ice or heat? The question has been posed on many occasions.. “Should I use ice or heat on it?” Well, that depends on what “it” is, and what the goal is. If temporary pain reduction is the goal, then both ice and heat will work in a similar manner - by...

Why Are You Foam Rolling?

Why Are You Foam Rolling?

We’ve all heard about or tried foam rolling. But why should we do it, and what is it actually doing? It may not be doing what you think it is.  Many believe that by rolling on their “tight” muscles and fascia (connective tissue that surrounds muscles) will help...

Blood Flow Restriction Training (BFRT)

Blood Flow Restriction Training (BFRT)

What is it? Blood flow restriction training is a brief and intermittent restriction of arterial and venous blood flow in the arm or leg by means of a tourniquet. This restriction in blood flow to the limb results in physiological changes that mimic high intensity...

Bending Your Back is Okay

Bending Your Back is Okay

Last week we reviewed the hip-hinge movement pattern. If you missed it, read it here. But what if you need to bend your back while lifting or doing anything else for that matter? Is bending your back bad?  It absolutely isn’t. The spine is designed to bend, twist,...