Pickleball has been exploding in popularity over the past few years- from competitive athletes to weekend warriors, people of all ages are jumping into this fun and fast paced sport. With this surge in popularity has come a surprising uptick in injuries, especially to the shoulders, elbows, knees and wrists. Whether you are brand new or playing multiple times a week, here is how to keep your body healthy- and stay on the court.
Common Pickleball Injuries (and why they happen)
- Tennis elbow (lateral epicondylitis)
Despite its name, tennis elbow is very common in pickleball. Repetitive paddle strokes and gripping can overload the forearm tendons and cause pain on the outside of the elbow. To avoid this, focus on keeping your wrist neutral when hitting the ball, and using your entire trunk to generate power behind the paddle- not just your wrist and elbow. - Achilles tendinopathy
Pickleball requires lots of fast bursts, lunges, and quick stops and pivots- often on hard surfaces. If not properly warmed up first, this can irritate and in severe cases, tear the achilles tendon. - Rotator cuff strain
Overhead shots and serves can put repeated strain on the shoulder, especially if you’re not using proper body mechanics or lack mobility in your back. - Knee and ankle injuries
Ankle sprains, meniscus strains and pain at the front of the knees are common in pickleball due to the quick side to side movements and changes in direction involved in the game.
Prevention tips
☑️ Warm up with purpose – ditch the static quad stretch. A good warm up should be dynamic, meaning that you are moving your body into different positions like leg and arm swings, walking lunges, and high knees to name a few. Dynamic warm ups take muscles and joints through their full ranges of motion, preparing them for action, improving your overall performance and decreasing your risk for injuries.
☑️Strengthen – in addition to playing pickleball, it is important to strength train a few days each week to strengthen the muscles that you use in a pickleball match.
Specifically, focus on strengthening your
- Forearms
- Shoulders- specifically the rotator cuff muscles
- Glutes
- Core
☑️Mobilize – try to incorporate general mobility into your daily routine. Focus on the ankles, thoracic spine (upper to middle back), hips and shoulders.
☑️Gradually build up your playing time – if you haven’t played in months (or ever), ease into it. Gradually build up how long you play for as well as the intensity with which you play. Start with a few matches and build up from there. Listen to your body- pay attention to how you are feeling, take breaks and be aware of your technique. If you notice your technique is getting worse or you are compensating in any way, it might be time to take a break.
When to see a physiotherapist
At MyLife Rehab & Wellness, we are happy to assess and treat you at any point- but consider booking an assessment if:
- You have pain that lingers for more than 48 hours after play
- You notice weakness or reduced grip strength
- There is swelling in/around a joint
- You are recovering from an injury and want advice on how to return to play safely
At MyLife Rehab & Wellness, we can help identify movement patterns that might be contributing to your injury, address underlying weaknesses, and create an individualized plan to get you back onto the court stronger than before.