Did you know pickleball Injuries are even more common than tennis injuries? Many in the country have caught pickleball fever making it a fast growing sport.
While the game can look like a laid-back hybrid of tennis and ping-pong, swift responses, sudden lateral moves, and power movements are still required; those can put a world of strain on the body if care is not taken.
Physiotherapy is, however, the glue that holds together both pickleball injury recovery and, in some conditions, prevention.
We will look at the common pickleball injuries, how to prevent them, and how physiotherapy can help you get stronger and faster into the game.
How Pickleball Originated
It started back in the summer of 1965 at Bainbridge Island, Washington.
Joel Pritchard, Bill Bell, and Barney McCallum were searching for something to do to keep the kids happy.
They did not have good equipment for playing badminton, and so they improvised; ping-pong paddles were used to hit a perforated plastic ball with the badminton net lowered.
The game was called “pickleball” with origins to which there are two stories: One is that it was named after the Pritchards’ dog, Pickles, who loved to chase the ball; and the other refers to the term in rowing, “pickle boat,” which stands for the crew made from leftover rowers-just as the sport is a mixture of other sports.
Most Common Pickleball Injuries
Being non-contact and thus low impact, pickleball requires sudden starts, stops, and quick changes in direction. This kind of movement imposes stress on joints, tendons, and muscles-if their bodies are inadequately conditioned. Common injuries in pickleball include:
- Ankle Sprains: The quick lateral movement on a hard surface may end up rolling your ankle with overstretching of ligaments.
- Achilles Tendinitis: Repeated jumping or pushing off motions, have the potential of causing inflammation or even rupture-In particular for older players.
- Shoulder Strain or Rotator Cuff Injury: Tendonitis and rotator cuff tear of the shoulder appear commonly among the players who do not warm up well or apply the wrong technique.
- Tennis Elbow (Lateral Epicondylitis): Microtears in the tendons are created due to repetitive movement of the forearm, causing pain to establish on the outside of one’s elbow.
- Knee Injuries: Issues ranging from patellar tendinitis to meniscus tears and general knee pains from overuse may be common.
- Lower Back Pain: Rapid bends, twists, and lateral rotations form the perfect combination for a muscle strain or aggravation of already existing conditions in the lower back, which may be disc herniations or sciatica.
- Wrist Injuries: Wrist injuries include sprains, fractures, and over time might even evolve into carpal tunnel syndrome.
How To Prevent Pickleball Injuries
Prevention is better than cure—especially when you mean staying pain-free on the court. Whether playing for recreation or competition, here are the preventive steps for injuries:
1. Warm Up Before You Play
Five to ten minutes of light aerobic activity like brisk walking or jogging will ensure the blood is moving. Dynamic stretches should then be performed, targeting the shoulders, hips, knees, and ankles.
2. Strength Training
A strong body is more resilient to stress. Incorporate strength exercises that target your:
- Core (planks, bridges)
- Legs (lunges, squats)
- Shoulders (rotator cuff exercises)
- Forearms and wrists (resistance bands or grip trainers)
3. Improve Your Flexibility
To improve your joints working through full ranges of motion safely, remember to keep stretching regularly and on mobility.
4. Use Proper Footwear
Court shoes with proper grip insulating the heel area and ankle support should always be used in a court setting. Do not use running shoes, as they do not support lateral movement and thus set you up for sprains.
5. Focus on Technique
Pay attention to right serving, swinging, and footwork. Bad techniques form major avenues of stress-related injuries.
6. Stay Hydrated and Rested
Weariness and dehydration affect coordinates, causing sneaky injuries to the surface. Try to sleep well in between games; also remember to take breaks.
7. Cross-Train
Do not play pickleball every day. Asphalt with other low-impact activities will do well: swimming, cycling, walking, and so on. This will provide your joints some time to recover.
How To Avoid Pickleball Injuries Long-Term
Avoiding injuries over time means building a body that can handle the physical demands of pickleball consistently. Here’s a long-term strategy:
1. Get a Functional Movement Assessment
Physiotherapists can offer you insight into muscle imbalance, postural problems, or joint restrictions that put you at risk.
Obviously, the therapist will perform their tailored assessment to determine if you need to improve strength, mobility, or control in specific areas.
2. Focus on Recovery
Make time for recovery after your game:
- Foam rolling tight muscles
- Ice therapy for inflamed areas
- Rest days to let your body repair
3. Listen to Your Body
Don’t push through sharp or persistent pain. Mild soreness is normal, but recurring pain indicates something deeper. Early physiotherapy intervention can stop a minor issue from becoming a major one.
4. Periodize Your Training
Vary the intensity and frequency of your training and matches. Periodization helps your body adapt gradually rather than burning out from overuse.
5. Address Existing Conditions
If arthritis already sets in, with prior injuries or any other chronic issue, a person is at the greater risk of sustaining a pickleball injury. Collaborate with your physiotherapist to develop safe, individualised solutions.
How Physiotherapy Helps You Recover From Pickleball Injuries
Physiotherapy treats existing injuries and aids in efficient recovery. Here are the ways it works:
1. Accurate Diagnosis
A physiotherapist might be able to diagnose the cause of your pain: is there muscle weakness, joint instability, or biomechanical imbalances?
2. Pain Management
Manual therapy will induce soft tissue release or joint mobilization, while modalities such as ultrasound or TENS will further mitigate inflammation and discomfort.
3. Customized Rehabilitation Plan
Your physiotherapist will then put together a step-by-step rehabilitation program suited to your injury, sport, and goals. It typically includes:
- Range-of-motion exercises
- Strengthening routines
- Balance and proprioception work
- Gradual return-to-play protocols
4. Rebuild Strength and Endurance
Impairments may sometimes result in pain and mucus weakness following pickleball injuries, whereas a deterioration in coordination may also be felt subsequent to the injury.
Physiotherapy builds the muscle strength and joint stability that has been impaired with an injury so as to restore full function.
5. Prevent Re-Injury
Arguably, the most important role of physiotherapy is prevention of recurrence. To fix the person’s movement faults and improve overall physical resilience so that the person can achieve success into the future.
When To See a Physiotherapist for Pickleball Pain
You should book an appointment if you experience:
- Persistent joint or muscle pain that lasts more than a few days
- Swelling or bruising after a game
- Pain that limits your range of motion or performance
- Numbness, tingling, or weakness in the arms or legs
- Recurrent injuries that seem to come back every time you play
Early intervention leads to faster recovery and fewer complications. Visit the best physiotherapist clinic near you.
Conclusion
Fearing pickleball injuries will only stop you from engaging in pickleball, keeping you from being active and socializing; If you understand the types of injuries commonly seen and commit to its prevention, you will enjoy a long time of playing pickleball without pain.
Physiotherapists are the best healthcare providers to get you in great shape fast and safely.
Be that on the way to recovery or just preparing to stay away from the worst pickleball injuries, an excellent physiotherapist will be your best chance to get on a plan that will keep you playing while making you stronger than you’ve ever been before.
Frequently Asked Questions (FAQs)
Here are some frequently asked questions about pickleball injuries and how an expert physiotherapist can help you recover:
Q1. What is the most common injury in pickleball?
Ankle sprains, knee injuries, lower back pains, etc., are the most common injuries in pickleball.
Q2. Does pickleball cause injuries?
Yes, pickleball injuries may include strains, sprains, or overuse.
Q3. How to avoid pickleball injuries?
Warm up before playing, wear supportive court shoes, gain strength, stretch, use good technique, and do not overplay without proper rest.
Q4. Why is pickleball so injury prone?
Pickleball uses fast movements, quick reflexes, and repetitive motions all of which can tire the joints and muscles, especially in older or unfit players.
Q5. Is pickleball a high risk sport?
Not so much; pickleball is low impact when compared to contact sports. Having said so, it carries a decent risk of injury caused by abrupt changes in direction and overuse.
Q6. What is the hardest part of pickleball?
Moving on the court and placing shots in response to the opponent’s movement proves to be the most difficult.
