In recent years, Pickleball has been growing in popularity, which means injuries from Pickleball have also increased. It is one of the fastest-growing sports in America due to the fact that it is easy to learn and provides a great form of low-impact exercise. If you are one of the few who haven’t heard of Pickleball or want to learn more, you can read more about the history of Pickleball and the rules. If you are a new or seasoned player, here are a few of the most common Pickleball injuries and how to prevent them.
Pickleball Elbow
Did you know Pickleball elbow was a thing? It is more commonly referred to as “tennis elbow.” Pickleball elbow is caused by overuse and is most common in racket or paddle sports. The injury generally occurs from repetitive motions like swinging. The overuse then causes micro-tears in your tendons which causes inflammation and pain.
Pickleball Elbow Prevention
Invest in high-quality gear. Using a quality paddle that will help absorb some impact of your hits can help avoid putting the full impact of each hit on your elbow. Using a lightweight paddle and proper grip size can help avoid unnecessary strain on your tendons. Specific exercises and stretches can help strengthen and stretch your tendons.
Fractures
Falling is a concern of most sports, and Pickleball is no exception. During a Pickleball game, you will change directions quickly and need to rely on your balance. Taking a fall could lead to a wrist or even hip fracture. If you recently took a tumble on the Pickleball court and think you fractured a bone, don’t hesitate to make an appointment today.
Prevent Fractures
Preventing fractures starts at home. Work on your balance. Participating in activities like yoga can help improve strength, balance, and flexibility. Start slow and listen to your body.
Rotator Cuff Injury
Rotator cuff injuries are most common for players playing at a high intensity and for more extended periods of time. Poor form can also lead to rotator cuff injuries. Your rotator cuff is a group of muscles and tendons attached to the shoulder blade that is responsible for keeping your arm in the shoulder socket. Injuries to the rotator cuff happen when the muscles or tendons are strained or torn. This will cause pain and limited range of motion in the shoulder. During Pickleball, this can happen from the repetitive swiping at the ball. If you are experiencing pain, weakness, limited range of motion, or a stiff shoulder, call us today to schedule an appointment.
Prevent a Rotator Cuff Injury
Always warm up and stretch. No matter what activity you participate in, a good rule of thumb is to warm up for at least 5 minutes. Stretching can be incorporated into a pre-workout warm-up and done separately after a Pickleball game; both can help prevent injuries! Dynamic stretches before physical activities have been shown to prepare your muscles for movement. Without flexibility and range of movement, you are at risk for joint pain, various strains, and possible muscle damage. Stretching before and after a workout can help with soreness and prevent Pickleball injuries.
Hopefully, these tips will keep you pain-free while playing Pickleball! If you have suffered one of these common Pickleball injuries, make an appointment! We’d love to get you back to a full range of motion and pain-free living!