How To Prevent Pickleball Injuries

Pickleball is the sport that has taken over the recreational and professional scene. According to the Sports & Fitness Industry Association (SFIA), pickleball was the fastest-growing sport in the U.S. from 2017 to 2020. It continues to be popular, proving it’s more than just a trend.

Players can throw down at one of the more than 38,000 courts found at recreation centers, schools, parks, and facilities across the U.S.

Pickleball Health Benefits

Pickleball is a low-impact exercise that is easy on the joints. It’s a great workout for the elderly or those who are new to regular physical fitness routines and looking for something fun. Still, it’s a great full-body workout that helps boost heart health, agility, coordination, and balance. Players really work up a sweat, and there are even professional tournaments that bring out the top players. It also has many mental health benefits such as reducing stress and providing social connections.

Photo by Aleksander Saks on Unsplash

Common Pickleball Injuries

Like any sport, there is a risk of injury when playing pickleball. The most common include:

• Ankle Sprains
• Wrist Strains
• Shoulder Injuries 
• Tennis Elbow
• Knee Injuries
• Back Pain
• Plantar Fasciitis 

These pickleball injuries occur because of various factors such as an individual’s fitness level. It’s common for twisting motions or bending to cause back injuries when playing pickleball. Sudden stomps and changes in directions put stress on knees and ankles. Improper footwear can cause plantar fasciitis, and the repetitive movement in the wrist can cause injury there. 

How to Prevent Pickleball Injuries

Always Warm Up

Pickleball is a game that requires repetitive arm motions, quick movements, bending, and sudden stops. While this might increase the risk of injury in some, there best way to prevent a pickleball injury is to properly warm up. The best type of warm-up includes dynamic not static stretches to really get the muscles ready for work. This includes walking lunges, butt kicks, squats, and jumping jacks. Walk for 5 minutes to get the blood pumping, which is a great idea when playing at a park. 

Always Cool Down

When the game is over it’s tempting to just throw in the towel and be done with the workout. But having a cool down is important to be able to bring the heart rate down, loosen the muscles, and in turn improve flexibility. Cooling down does help in muscle recovery so it’s a great way to be proactive about preventing pickleball injuries. 

Wear Proper Sneakers

Players shouldn’t show up to the court in sandals. Proper sneakers that provide support and cushion are ideal for pickleball. Make sure sneakers have a good fit to provide the stability needed for ankles. 

Invest In Other Equipment

There are other pickleball gear worth looking into to help prevent injury. This includes compression sleeves to prevent tennis elbow, ankle or knee sleeves, compression socks, or a back brace. These are not required but may help players who tend to be injury-prone when playing sports.

Proper Nutrition, Hydration, And Sleep

To keep the body healthy, pickleball players should make sure they consume a well-balanced diet with ample protein to fuel the muscles. Quality nutrition aids in muscle repair and anti-inflammation so opt for fruits and vegetables and not fast food after playing pickleball. Because it’s a fast-moving game, make sure to drink enough water before, during, and after playing. Always make sure to get enough sleep at night to allow the body the time it needs to rest and recover.

Cross Train

No sport should be the sole physical activity a person engages in. Cross training by strength training is a great way to increase muscle strength, keep the joints and bones healthy, and condition on days pickleball isn’t played. Activities like yoga or Pilates are great low-impact workouts for flexibility to support the joints and increase flexibility and core strength. Walking, running, cycling, or playing other sports will help keep you physically fit and in good shape to play pickleball and prevent injuries.