Preventing Pickleball Injuries: A Know how

Pickleball injuries can be prevented with proper training, cautious approaches and careful body movements.

Pickleball, a sport that has captivated the interest of many due to its simplicity and low-impact nature, has seen a remarkable rise in popularity. Originating from a blend of tennis, badminton, and table tennis, this sport was conceived in 1965 by Joel Pritchard and a friend. With its easy-to-follow rules and the use of lightweight equipment such as wooden paddles and a perforated plastic ball, it’s no surprise that pickleball has found a dedicated following, particularly among older adults seeking an enjoyable way to stay active. The name “Pickleball” itself is subject to charming lore, with one account attributing it to Pritchard’s dog, Pickles, and another to a nautical term referenced by Pritchard’s wife, likening the sport to a pickle boat crew made up from the remnants of other boats.

The appeal of pickleball lies in its accessibility. The scoring system is straightforward, the Wiffle ball used doesn’t spin excessively, making its bounce predictable, and the paddle is forgiving for newcomers. These aspects make it an attractive option for those not typically engaged in racket sports, allowing for a quick adaptation to the game. Dr. Song, a sports medicine physician, notes the inclusivity of pickleball as a double-edged sword, pointing out that its broad appeal also contributes to a higher incidence of Pickleball injuries. The sport invites players of all ages and abilities to participate without necessarily being prepared for the physical demands it entails.

When it comes to injuries, pickleball does not have unique issues but shares commonalities with other racket sports. The range of possible injuries includes but is not limited to Achilles tendon injuries, ankle sprains, hamstring strains, flare-ups of knee arthritis, knee injuries including meniscus tears, lumbar disc herniation, medial and lateral collateral ligament strains, plantar fasciitis, rotator cuff and labral tears in the shoulder and hip, as well as calf, elbow, and wrist tendon issues. These injuries can stem from the acute and chronic impacts associated with the sport’s physical requirements.

To mitigate the risk of injuries, it is crucial for players to adopt preventive measures. Proper warm-up exercises that increase heart rate and stretch the major muscle groups are essential before engaging in play. This preparation helps in reducing the risk of muscle strains and joint injuries. Additionally, wearing appropriate footwear can significantly decrease the chance of ankle and knee injuries by providing adequate support and traction.

Strength and conditioning exercises tailored to enhance core stability, leg strength, and balance can also prevent falls and injuries. For those new to the sport or returning from a hiatus, gradually increasing the intensity and duration of play allows the body to adapt without being overwhelmed, reducing the risk of overuse injuries.

Moreover, understanding and adhering to the rules of the game can prevent accidents. For instance, being aware of the non-volley zone, or ‘kitchen,’ can help avoid collisions. Finally, listening to one’s body and resting when necessary is vital to prevent overexertion and injury. By taking these precautions, players can enjoy the numerous benefits of pickleball while minimizing the risks.