Common Pickleball Injuries & How to Prevent Them

Common Pickleball Injuries and Prevention

While pickleball is generally considered a low-impact sport, players can still experience various injuries. Understanding these common injuries and how to prevent them is crucial for long-term enjoyment of the game. This guide will help you identify potential risks and provide strategies to keep you safe on the court.

Common Pickleball Injuries

Tennis Elbow (Lateral Epicondylitis)

Cause: Repetitive wrist and arm motions, especially during backhand shots.

Prevention:

• Use proper technique for backhand shots
• Strengthen forearm muscles
• Use a paddle with the right grip size
• Consider using an elbow brace for added support

Rotator Cuff Injuries

Cause: Overhead shots and serves that strain the shoulder.

Prevention:

• Develop proper serving and smashing techniques
• Incorporate shoulder-strengthening exercises in your routine
• Avoid overuse by mixing up your shots

Knee Injuries

Cause: Quick stops, starts, and changes in direction.

Prevention:

• Wear proper court shoes with good lateral support
• Strengthen leg muscles, especially quadriceps and hamstrings
• Practice proper footwork and avoid sudden, jerky movements

Achilles Tendinitis

Cause: Sudden increases in activity or overuse.

Prevention:

• Gradually increase playing time and intensity
• Regularly stretch calf muscles
• Wear supportive shoes with good heel cushioning

Wrist Sprains

Cause: Falling on an outstretched hand or overextension during shots.

Prevention:

• Strengthen wrist and forearm muscles
• Use proper technique for all shots
• Consider wrist supports for added stability

Lower Back Strain

Cause: Bending, twisting, and quick directional changes.

Prevention:

• Strengthen core muscles
• Maintain flexibility through regular stretching
• Use proper form, especially during serves and overhead shots

General Injury Prevention Strategies:

• Warm-Up Properly: Always spend 5-10 minutes warming up before play. Include dynamic stretches and light cardio.
• Use Correct Technique: Take lessons or watch instructional videos to ensure you're using proper form.
• Progress Gradually: Increase playing time, frequency, and intensity gradually to allow your body to adapt.
• Cross-Train: Engage in other forms of exercise to build overall fitness and reduce overuse injuries.
• Listen to Your Body: If you feel pain, stop playing and assess. Don't push through sharp or persistent pain.
• Stay Hydrated and Fueled: Proper hydration and nutrition can help prevent fatigue-related injuries.
• Use Appropriate Equipment: Ensure your paddle, shoes, and other gear are suitable for your playing style and level.

Want to learn more about choosing the right equipment? Check out our Pickleball Equipment Guide.

Pro Tip: Regular physical check-ups and consultations with a sports medicine professional can help identify potential issues before they become serious injuries.

Conclusion

By understanding common pickleball injuries and implementing these prevention strategies, you can significantly reduce your risk of getting sidelined. Remember, a little prevention goes a long way in ensuring you can enjoy pickleball for years to come.

Ready to take the next step in injury prevention? Explore our guide on Proper Warm-Up and Cool-Down Techniques!