Like pickleball? Who doesn’t! Here are 12 pickleball injury prevention tips that you can start using now so you can keep playing.
Warm-Up and Cool down routines
Footwear
Mastering Technique
Staying Hydrated
Balance,Strength, Flexibility
Listen to your body
Maintain proper nutrition
Inspecting Equipment
Cross-Train
Muscle Recovery and Rest
Sun Protection
Observe Courts
By prioritizing proper prevention, you’re poised to embark on a journey of injury-free pickleball enjoyment.
CBS news recently reported that the love of the new popular sport of pickleball can also come with pain. While United-Healthcare estimates almost $500 million in medical costs could be the result of Pickleball in 2023.
“Pickleball participation has skyrocketed in the past five years, so of course the number of injuries from the sport was bound to increase,” Sariban notes. “Plus, the average age of pickleball players is much older than other sports.”
Injury Prevention Tips
1. Warm Up and Cool Down
: Dedicate a few minutes to gentle stretching, such as arm circles, leg swings, and hip rotations. This prepares your muscles for the dynamic movements involved in pickleball. Similarly, after your game, devote time to cooling down and static stretching. This will aid in reducing muscle soreness and preventing stiffness.
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2. Proper Footwear:
Fashion and functionality harmonize when it comes to footwear. Opt for court-specific shoes that provide adequate support, cushioning, and traction. These attributes not only enhance your performance on the pickleball court but also minimize the risk of slips and falls, especially when traveling to play in different locations or on uneven or broken courts. Proper court shoes are a
must with pickleball; running sneakers do not provide adequate non sagittal plane motion support because these are
sneakers designed for linear movements.
3. Technique Mastery:
Ensure that you receive proper coaching to learn correct strokes, serves, and footwork. Maintaining proper form not only enhances your skill level but also reduces strain on your joints, minimizing the likelihood of overuse injuries.
4. Stay Hydrated:
Whether you’re sporting the latest pickleball fashion trends or engaging in a high-intensity match, staying hydrated is non-negotiable.
Dehydration can lead to cramps, fatigue, and decreased focus, all of which can increase the risk of injury. Prioritize hydration before, during, and after your games, and consider incorporating electrolyte-rich beverages for optimal results.
Without proper hydration players can succumb to muscle strains, tightness, and dehydration.
5. Balancing Strength and Flexibility:
Achieving the perfect balance is key. Similarly, your body should maintain a balance between strength and flexibility.
Engage in regular strength training exercises to fortify the muscles that support your joints, and complement this with flexibility exercises such as yoga or dynamic stretching to keep your body agile and injury-resistant.
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6. Listen to Your Body:
Pay heed to your body’s cues. If you experience persistent discomfort or pain, it’s crucial to address it promptly. Ignoring discomfort can exacerbate injuries. Consult a healthcare professional to identify the issue and receive appropriate guidance for recovery and prevention.
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7. Proper Nutrition:
Wellness and nutrition are intertwined. A balanced diet rich in nutrients supports your body’s overall health, including muscle recovery and injury prevention. Incorporate a variety of fruits, vegetables, lean proteins, and whole grains into your diet to provide your body with the essential fuel it needs to thrive on and off the pickleball court.
8. Equipment Check:
Regularly inspect your equipment. Ensure that your paddle, pickleballs, and other gear are in good condition and appropriate for your skill level.
Using worn-out equipment can compromise your gameplay and potentially lead to injuries. For example, athletes consider starting with the continental neutral grip on the paddle rather than Eastern or Western grips and adjust as skill level increases to avoid wrist injuries.
Pickleball elbow
Many novice picklers grip the paddle too tightly and risk epicondylitis “tennis elbow” flares (“pickleball elbow” among picklers).
Many novice players also tend to choose a heavier paddle than what they should be using and get pickle elbow this way (even with seemingly small changes such as an 8.5 oz paddle vs a lighter 7.2 oz).
9. Cross-Training:
Engaging in cross-training activities, such as swimming, cycling, or walking, can help prevent overuse injuries by giving specific muscle groups a break while still maintaining your overall fitness level.
10. Recovery and Rest:
The pursuit of pickleball greatness requires adequate rest and recovery. Ensure you’re getting enough sleep to facilitate muscle repair and overall rejuvenation. Incorporate rest days into your schedule to prevent burnout and allow your body to recover fully.
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11. Sun Protection:
It is worth it to note that many games are played on outdoor courts, and appropriate sun protection also is essential including sunscreen, lip balm, sunglasses, and hat or sports visor.
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12. Observe Courts:
Observe usual outdoor precautions, such as games on wet courts after rain, and being attentive of bare spots or cracks in the playing surface.
Pre-habilitation
Also, the concept of “prehabilitation” is gaining strength in recent years as a way to possibly prevent sports injury and is a worthy topic to discuss with older adult athlete populations.
Prehabilitation is an exercise conditioning program designed to improve both fitness and function prior to engaging in a high injury risk sport or in those deconditioned in attempt to reduce injury.
Here are five warm up exercises for pickleball from the Cleveland Clinic.
We hope that you now have more awareness about some Pickleball injury prevention tips.
Always remember to warm up and cool down and enjoy your time at pickleball!
Pickleball Injury Resources
Happy People Pickleball
Happy People Pickleball is a Pickleball and lifestyle trends blog.
Follow us for ideas and trends in Pickleball clothes, beauty, jewelry, parties, gifting, equipment, fitness, health & wellness, and travel.
After a successful professional decade in a sales and marketing career, Brigette transitioned into the role of a dedicated stay-at-home mom and a passionate community volunteer, supporting local educational foundations and non-profit organizations for the benefit of children and the community.
You can mostly catch Brigette driving her kids to school or walking her Boston Terrier, CC and always trying to play her next game of Pickleball. Connect with her on Facebook and Pinterest!
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