Hey there, pickleball enthusiasts! Are you ready to keep the ball rolling while staying injury-free? We’ve got some important news to share about pickleball injuries, so let’s dive right in and learn how to protect ourselves on the court!
Pickleball’s Popularity and the Injury Concerns
Pickleball has taken the recreational sports scene by storm, rapidly becoming America’s fastest-growing sport since 2019. It’s a unique blend of tennis, badminton, and table tennis, offering players of all ages an exciting and social way to stay active.
However, with popularity comes a need for caution. Recent studies and news reports have shed light on the potential risks and injuries associated with pickleball, particularly for players over 40 years old.
The Numbers Don’t Lie
A study conducted in 2023 revealed that pickleball injuries are most common among older individuals, with a staggering 86% of emergency department visits for pickleball-related injuries occurring in people over 60 years old between 2010 and 20191.
News reports estimate that pickleball injuries could cost Americans $377 million in healthcare expenses this year, accounting for a significant portion of unexpected medical costs2.
Common Pickleball Injuries
Before we get into prevention strategies, it’s important to be aware of the most common injuries seen in pickleball:
- Extremity Injuries: The repetitive nature of pickleball can lead to overuse injuries in the upper extremities, while lower extremity injuries may occur as players maneuver on the court.
- Low Back Strains: Quick movements and rotations put stress on the lower back, making it susceptible to strains.
- Muscular Strains: Sudden bursts of speed or aggressive shots can strain muscles, causing discomfort and limiting your playtime.
- Ankle Sprains: Sharp turns and sudden stops can put stress on your ankles, leading to sprains.
- Pickleball Elbow: Lateral epicondylitis, commonly known as tennis elbow, has now become pickleball elbow. The repetitive motions and gripping of the paddle can strain the tendons of the forearm, causing pain and limited mobility.
Prevention is the Key
Don’t fret! By taking a few preventive measures, you can significantly reduce your risk of pickleball injuries and keep enjoying the game you love. Here are some tips to keep you on the court:
- Warm-Up and Stretch: Before every match, spend a few minutes warming up with light exercises and stretches. Focus on your upper and lower body, paying extra attention to your wrists, shoulders, and ankles.
- Strengthen Your Body: Engage in regular strength and conditioning exercises to build a solid foundation. Strengthening your core, upper and lower body muscles, and improving your flexibility can enhance your performance and reduce the risk of injuries. [Get the Guide To Strengthening for Pickleball Players Here]
- Practice Good Technique: Learn and use proper pickleball techniques, including using the correct grip, employing proper footwork, and maintaining proper body mechanics during shots and movements. Seek guidance from experienced players or consider taking lessons to improve your technique.
- Listen to Your Body: Don’t ignore pain or discomfort. If something doesn’t feel right, take a break, rest, and seek medical attention if needed. Pushing through pain can exacerbate injuries and prolong your recovery.
- Stay Hydrated and Take Breaks: Remember to drink plenty of water and take regular breaks during play. Fatigue can increase the risk of injuries, so listen to your body’s signals and give yourself time to rest and recharge.
- Maintain Tissue Pliability: As you age you often lose tissue pliability in muscles, tendons, and fascia. This can contribute to common overuse injuries and muscle strains. Self MyoFascial release methods and professional manual therapy can make a difference.
Conclusion
Pickleball is an exciting and inclusive sport, but it’s important to be mindful of the risks involved, especially as players over 40.
By implementing preventive strategies, such as warming up, strengthening your body, maintaining muscle pliability, practicing good technique, and listening to your body, you can minimize the risk of pickleball injuries and continue enjoying the game for years to come.
Stay safe, stay active, and keep pickleballing!
