Pickleball has advanced to superstar status and is no longer just a scrappy sport on the rise. Low entry barriers are among the sport’s most alluring features, say the so-called picklers who enjoy hitting the 20/44 foot courts in pairs of doubles. Pickleball has fewer rules, a slower ball, and a smaller court than other racquet sports like tennis, which makes it easier for novices and those of us who don’t think of ourselves as exceptionally athletic to pick up and stay up.
Pickleball is not as violent as the sport at Challengers, but that doesn’t mean you can’t get harmed playing it. Similar to tennis, pickleball has a history of injuries that can force players to stop playing or, in severe situations, even visit the hospital. Knowing how to avoid them is crucial if you want to continue playing into your twilight years, as many people do these days. Here’s what professionals advise.
Which injuries occur frequently in pickleball?
Dr. James B. Chen, an orthopedic surgeon and sports medicine specialist at DISC Sports and Spine Center, tells fitbulk that pickleball players run the risk of problems connected to misuse of specific joints and muscles because the game is one that many individuals can play every day if they so want. Sprained ankles, tennis elbow, tendinitis around the knees, elbows, and shoulders, and overuse of the elbow that results in inflammation of the tendons on the outside of the elbow are among these injuries.
Major injuries including fractures and tears in ligaments are “far less common,” according to Chen. They can, nevertheless, happen and are usually the consequence of “a fall or misstep during a time of overexertion.” Dr. Hallie Zwibel, a sports medicine physician, emphasizes that “the activity involves agility and rapid directional shifts,” and that these motions frequently “catch participants off guard,” resulting in unanticipated injury.
According to Zwingl, “a combination of smart playing habits and proper preparation can prevent pickleball injuries.” “Regular stretching can increase flexibility and lower the risk of strains, especially when it comes to the shoulders, hips, and legs.”
Strength and conditioning workouts can also help to “improve your general stability and endurance, making you less prone to injury,” the speaker continues. Additionally, warming up before a game can significantly reduce your chance of injury.
But it’s equally crucial to stretch after playing. “To assist reduce muscular stiffness and enhance flexibility, perform static stretches for all main muscle groups,” advises Steerforth. In order to “enable for deeper stretches than you might attain on your own, promoting flexibility in muscles and joints,” he also suggests aided stretches.
Moreover, resistance training can help pickleball players stay injury-free. Consider exercising a few days a week with weights or resistance band squats.
The correct footwear might also help you prevent injuries.
“Choosing the right shoes is crucial for pickleball safety.” “Court shoes with sufficient lateral support and a non-marking sole are appropriate for indoor play in order to provide the grip and stability required on indoor surfaces.”
Zwibel suggests shoes with stronger traction and a more resilient sole for outdoor play so that they can “manage different and often slippery conditions.” But he thinks it’s crucial to wear shoes with adequate ankle support and cushioning regardless of the environment.
Recognize the heat
If you enjoy playing pickleball outside, keep in mind that the sun can also be a source of problems. This is especially true in really hot weather.
Chen advises keeping in mind that “exercise, fresh air, and social components that come with the sport— so get out there and have fun!” after reading all of these suggestions.
How can we avoid getting hurt playing pickleball?
Jumping jacks, running, and “dynamic stretches like arm circles and leg swings” might assist enhance blood flow and flexibility before you enter the game, says Sean Steerforth, a master flexologist with StretchLab.
What simple stretches does Steerforth advise pickleball players to do? “To stretch the forearm muscles on a regular basis, extend your arm with the palm facing down and slowly bring the fingers back with the other hand,” he advises. “This reduces the likelihood of gripping and backhand pickleball strokes, among other repetitive motions, causing pain and irritability.” He goes on, “You can perform this stretch before or after playing.”
Are you searching the store for the ideal pair of shoes? Jewels Busenberg, senior buyer at Zappos for running and cycling shoes, advises choosing shoes with “a big and high toe box,” which is often equivalent to “half an inch between your longest toe and the front of the shoe,” to prevent toe bruising.
Chen states that playing pickleball outside increases the chance of dehydration, sunburns, and heat-related disorders such heat exhaustion and heatstroke. Make careful to wear protective clothes, drink plenty of water, and use sunscreen. If you or anybody else on the court exhibits signs of heat exhaustion, such as a rash, headache, nausea, or dizziness, cease playing right away and get to a cool, shaded area.
As a seasoned content writer specialized in the fitness and health niche, Arun Bhagat has always wanted to promote wellness. After gaining proper certification as a gym trainer with in-depth knowledge of virtually all the information related to it, he exercised his flair for writing interesting, informative content to advise readers on their healthier lifestyle. His topics range from workout routines, nutrition, and mental health to strategies on how to be more fit in general. His writing is informative but inspiring for people to achieve their wellness goals as well. Arun is committed to equipping those he reaches with the insights and knowledge gained through fitness.