Pickleball 101: The Most Common Injuries Every Player Should Be Aware Of
Introduction
Pickleball, a fast-paced and highly engaging sport, has been gaining immense popularity among people of all ages and skill levels.
With its combination of elements from tennis, badminton, and table tennis, pickleball provides players with an exciting and competitive experience on the court.
However, as with any physical activity, there is always a risk of injuries. Whether you're a seasoned player or just starting, I think you will find it beneficial to gain an understanding of the most common injuries that can occur in pickleball.
By recognizing these common injuries, you can take proactive measures to prevent them and better protect yourself during playing.
In this article, I will discuss various injuries that may occur playing pickleball, their causes, symptoms, and available treatment options.
Additionally, you will learn practical injury prevention strategies and first-aid treatments you can do yourself.
I am hoping that armed with this knowledge, you can have a safer and more enjoyable experience on the pickleball court and stay healthy, active, and injury-free.
Understanding Common Injuries in Pickleball
A. Definition and Classification of Common Injuries
So what ARE the common injuries in pickleball?
Before we get into the specific injuries that frequently affect pickleball players, let’s define what constitutes a common injury in this sport.
Common injuries refer to the traumas and conditions that occur frequently among pickleball players as a result of
repetitive motions
sudden movements
high-intensity nature of the game
These injuries can affect various parts of the body, including
ankles
wrists
shoulders
knees
elbows
lower back
They range from acute injuries, such as sprains and fractures, to overuse injuries like tendinitis and strains.
Why should YOU care about the classification and types of these injuries?
Because understanding what these injuries are and how they happen will help you not only address them correctly and speedily but also take specific steps to prevent them.
B. Factors Contributing to Injuries in Pickleball
1. Intense Physical Demands
2. Repetitive Motions
3. Improper Technique
4. Inadequate Warm-up and Conditioning
This is a big one. Insufficient warm-up exercises, lack of flexibility, and inadequate physical conditioning can make you more susceptible to injuries.
5. Aging and Pre-existing Conditions
As much as we don’t want to admit it, there are negative consequences of aging when it comes to playing sports.
The hard reality is that as we age our muscles lose elasticity and strength and our joints wear out.
Age-related factors, such as reduced muscle strength and flexibility, combined with pre-existing conditions like arthritis, can make players more prone to injuries.
This does not mean that we can’t play. It does mean that we have to account for these handicaps by
1) being aware of these limiting factors
2) taking our time to prepare (warm-up, cross-training for better conditioning, stretching regularly)
3) paying attention to what our bodies tell us: it’s ok to be a little sore from an intense workout; it is NOT ok to play through pain or injury
By recognizing the factors that contribute to injuries in pickleball, you can take proactive steps to minimize the risks of these injuries, potentially avoid surgeries, and prolong your active life on the court.
The Most Common Pickleball Injuries
A. Sprained Ankle
One of the most prevalent injuries in pickleball is a sprained ankle.
It occurs when the ligaments (tough bands of connective tissue connecting bones) surrounding the ankle joint are stretched or torn due to sudden twists, turns, or awkward landings.
Symptoms:
Pain
Swelling
Bruising
Difficulty bearing weight on the affected ankle
Treatment:
Rest
Ice
Compression
Elevation
Immobilization using a brace or splint.
"Getting Back On Your Feet: Part 1"
"Getting Back On Your Feet: Part 2"
Unravel the mysteries of ankle injuries and equip yourself with proven, effective at-home strategies to speed up your recovery.
B. Tennis Elbow
Tennis elbow is an overuse injury that can affect pickleball players. It involves inflammation of the tendons (tough bands of connective tissue that attach muscles to bones) on the outer side of the elbow, leading to pain and tenderness. The repetitive gripping and swinging motions involved in pickleball can contribute to the development of this condition.
Symptoms:
Pain on the outer side of the elbow
Weak grip strength
Discomfort during wrist movements
Treatment:
Rest
Ice therapy (cold packs or ice massage)
Specific exercises
Special braces or straps
"The Ultimate Guide to Tennis Elbow"
Find out the causes and symptoms of tennis elbow and get a comprehensive, do-it-at-home program that will help you heal this condition fast and prevent it from recurring in the future.
C. Shoulder Injuries (Rotator Cuff Strain/Sprain, Impingement)
Shoulder injuries, particularly shoulder impingement and rotator cuff strains/sprains, are also common in pickleball.
DEFINITION
The rotator cuff is a group of muscles and tendons that attach the shoulder blade to the upper arm bone.
The overhead swings and repetitive arm motions involved in serving and volleying can place stress on the rotator cuff tendons and lead to inflammation or tears.
Symptoms of rotator cuff injuries
Shoulder pain
Arm weakness
Decreased range of motion
Difficulty lifting objects
Treatment
rest
ice
specific exercises to strengthen the rotator cuff and shoulder blade muscles
Depending on the severity of the injury, some cases may require corticosteroid injections or even surgery.
Shoulder Impingement occurs when the rotator cuff tendons get compressed or pinched between the bones of the shoulder joint.
Symptoms
pain when reaching overhead
weakness
difficulty with certain movements, such as reaching behind the back or across the body
Treatment
rest
ice
physical therapy
anti-inflammatory medication
possibly steroid injections
in severe cases, (or if left untreated) surgery
In my Guide "Overcoming Shoulder Impingement" I lay out a step-by-step program for getting rid of your shoulder pain caused by shoulder impingement and share an easy-to-follow at-home program that will help relieve your symptoms and improve your shoulder stability and mobility.
D. Knee Injuries (Patellar Tendinitis, Meniscus Tears)
Pickleball with its rapid starts and stops, sudden turns, and pivots can place significant stress on the knees and contribute to knee injuries.
Overuse and muscle imbalance can contribute to patellar tendinitis, also known as jumper's knee. This condition involves inflammation of the tendon that connects the kneecap (patella) to the shinbone (tibia).
Symptoms of patellar tendonitis include:
Pain below the kneecap particularly during activities that involve jumping, running, or squatting
Tenderness to touch
Swelling
Treatment
rest
ice (cold pack or ice massage)
knee strap
modifications to activity levels (meaning, "run less, rest more")
specific exercise program
Meniscus tears can occur due to sudden twisting or pivoting movements, causing damage to the cartilage in the knee joint.
Frequently, meniscal tears are accompanied by sprains involving knee ligaments.
Meniscus tears may cause pain, swelling, stiffness, and a locking sensation in the knee joint.
Treatment options depend on the severity of the tear.
In severe cases, meniscal tears may require surgical repair or removal of the damaged meniscus.
"Cracking the Code of Knee Pain: Part 1"
Learn more about the causes and symptoms of common knee injuries in the
"Cracking the Code of Knee Pain: Part 2"
Equip yourself with a comprehensive exercise program combined with injury-specific solutions to knee pain.
E. Wrist Injuries (Fractures, Tendinitis)
Wrist injuries, such as fractures and tendinitis, can occur in pickleball due to falls, collisions, or repetitive stress on the wrist joint.
Fractures may involve the carpal (wrist) bones or the radius, the larger bone in the forearm.
Symptoms of a wrist fracture include
Severe pain
Swelling
Deformity
Difficulty moving the wrist or gripping objects.
Treatment involves immobilization with a cast or splint, pain management, and in some cases, surgical intervention to realign and stabilize the fractured bones.
!!! IF YOU SUSTAIN AN INJURY LIKE THIS, SEEK MEDICAL ATTENTION ASAP !!!
Wrist tendinitis, and one of its common forms, de Quervain's tenosynovitis, involves inflammation of the tendons in the wrist, causing pain and discomfort.
Symptoms
Pain along the thumb side of the wrist
Swelling
Difficulty with gripping or twisting motions.
Frequently, wrist tendinitis and tennis elbow happen together.
Treatment
Rest
Ice
A wrist brace or a splint
Anti-inflammatory medication
Physical therapy exercises to improve flexibility and strength.
F. Lower Back Injuries (Strains and Sprains, Herniated or Bulging Discs)
Pickleball players can be susceptible to lower back strains and sprains due to repetitive bending, twisting, and quick movements involved in the game.
What is the difference between strains and sprains?
STRAINS involve the MUSCLES
VS
SPRAINS involve the LIGAMENTS of the back
STRAINS typically occur because of OVERUSE
VS
SPRAINS commonly happen because of a SUDDEN IMPACT such as a fall
Symptoms of back strains and sprains
Localized pain
Muscle stiffness
Difficulty with certain movements or postures
Treatment
rest
applying heat or cold therapy
Over-the-counter pain meds
Gentle stretching exercises
Core Strengthening exercises
Disk issues, such as herniated or bulging disks, can occur due to excessive pressure on the spinal disks during gameplay.
Symptoms
Lower back pain
Radiating pain to the buttocks and legs
Numbness or tingling in legs/feet
Leg/ankle weakness
Treatment options depend on the severity and may include
Rest
Physical therapy
Pain medication
Epidural injections
Surgical intervention
G. Hamstring Strains
Mechanism of Injury:
Hamstring strains (the tearing or overstretching of the muscles at the back of the thigh) can occur in pickleball due to sudden acceleration or deceleration.
Contributing Factors:
Lack of flexibility, and not doing enough warm-up stretches can certainly contribute to this injury.
Symptoms include
sharp pain at the back of the thigh
swelling
difficulty with leg movements.
Treatment:
Rest
Ice
Compression
Elevation
Electrical Stimulation
Once the pain subsides, physical therapy exercises focusing on stretching and strengthening the hamstring muscles and other hip and knee muscles are crucial for recovery and prevention of future strains.
H. Calf Strains
Mechanism of Injury:
Calf strains, involving the tearing or overstretching of the calf muscles and tendons, can happen during quick changes in direction or intense bursts of acceleration in pickleball.
Symptoms include
Sudden pain in the calf
Swelling
Difficulty with walking or pushing off the affected leg
In severe cases, a rupture of the Achilles Tendon can occur.
Treatment:
Rest
Ice
Compression
Elevation
I. Contusions and Bruises
Contusions and bruises, although not specific to pickleball, can occur as a result of collisions, falls, or accidental contact with paddles or the ball.
These injuries involve damage to the blood vessels and tissues beneath the skin, causing discoloration, tenderness, and swelling.
Treatment for contusions and bruises involves rest, applying ice or cold packs to reduce swelling and over-the-counter pain medication for relief. Gentle massage and warm compresses can also aid in the healing process.
Prevention of Pickleball Injuries
A. Warm-up and Stretching Exercises
An ounce of prevention is worth a pound of cure. We all have heard this saying. But most of us don’t do nearly enough warm-up exercise before stepping on the court or running or lifting weights.
How do you know if you have warmed up properly?
When a person has warmed up properly, they should typically experience several positive sensations and physical changes in their body.
Here are some common feelings and indicators that signify a successful warm-up:
1. Increased Body Temperature: Proper warm-up activities raise the body temperature, resulting in gentle heat spreading throughout the body. Your skin might be covered in a thin layer of sweat.
2. Improved Blood Circulation: A successful warm-up promotes increased blood flow to the muscles, which can be felt as a "flushed" feeling in the skin.
3. Loosened Muscles and Joints: Proper warm-up exercises gradually increase joint mobility and flexibility. As a result, the muscles and joints should feel more supple, less tense, and more ready for movement. Any initial stiffness or tightness in the muscles should noticeably decrease.
4. Enhanced Range of Motion: A good warm-up helps improve joint range of motion by reducing resistance and stiffness in the muscles and connective tissues. As a result, you should feel an increased ability to move through a full range of motion without discomfort or restriction.
5. Heightened Mental Alertness: A successful warm-up not only prepares the body but also sharpens mental focus and alertness. You should feel mentally prepared, focused, and ready to engage in the upcoming activity.
6. Activation of Muscles: The muscles that were targeted during the warm-up exercises should feel awakened and engaged. There may be a subtle feeling of increased readiness as if the muscles are primed and prepared for action.
7. Elevated Heart Rate and Breathing: An effective warm-up raises the heart rate and breathing rate slightly as your cardiovascular system adjusts to the increased demand for oxygen and energy.
Stretching for Warm-Up
Correctly done stretching will do wonders for getting you ready to step onto the court.
In my 26 years of experience as a physical therapist, I have become familiar with many stretching techniques. My favorite – Active Isolated Stretching, developed by Aaron Mattes and used by many professional and amateur athletes, physical therapists, and other health professionals.
The article "Stretching Essentials: Types, Benefits, and Best Practices" will familiarize you with various stretching techniques, including Active Isolated Stretching.
Warm-up Program
Ideally, a full warm-up should include
light aerobic activity, such as 10 minutes on a stationary bike or a fast walk on a treadmill
Stretching Routine covering all major muscles and body parts
Dynamic warm-up exercises such as jumping jacks, lunges, and arm circles
A proper warm-up will go a long way to help you prevent injuries and elevate your game.
My advice – don’t skimp on it.
B. Correct Equipment
Wearing appropriate protective equipment can significantly reduce the risk of injuries in pickleball.
You should definitely invest in high-quality, non-slip court shoes that provide stability and support for the ankles.
Additionally, you may consider wearing wrist supports or braces and light knee braces to provide added stability and protect against wrist and knee injuries. This is especially important if you have a history of injuries in those areas.
C. Proper Technique and Form
If only golf players invested more in working with a golf pro instead of spending a fortune on different golf clubs… Well, then orthopedic surgeons and physical therapists might be out of work!
I believe it is similar for every amateur sport, including pickleball.
Adopting proper technique and form during pickleball play is essential for injury prevention. Engaging in lessons or working with a coach can help improve technique and reduce the risk of injuries caused by the incorrect form.
E. Listening to Your Body and Resting
Listening to your body's signals and taking appropriate rest periods is vital for injury prevention.
Overuse injuries can occur when players push through pain or fatigue without allowing adequate time for rest and recovery.
It is essential to prioritize rest days, incorporate lighter training sessions, and pay attention to any warning signs of potential injury.
Ignoring these signs can lead to more severe injuries and longer recovery times.
F. Cross-training and Conditioning
Engaging in cross-training activities and conditioning exercises can help improve overall fitness and reduce the risk of pickleball injuries.
Incorporating activities such as strength training, cardiovascular exercises, and flexibility training can enhance muscular strength, endurance, and balance.
A well-rounded fitness routine can support the demands of pickleball and reduce the strain on specific muscles and joints.
G. Nutrition and Hydration
Maintaining a balanced diet and staying properly hydrated are essential aspects of injury prevention.
Adequate nutrition supports muscle strength and recovery, while proper hydration ensures optimal bodily function and reduces the risk of muscle cramps and fatigue.
By implementing these injury prevention strategies and incorporating them into your pickleball routine, you can minimize the risk of common injuries and enjoy a safer and more fulfilling experience on the court.
However, accidents can still happen, and it's crucial to be aware of when to seek professional medical attention.
How Do I Know My Injury is Serious?
Certain symptoms of an injury may indicate the need for immediate medical attention. While not an exhaustive list, here are some common symptoms that should prompt you to seek medical assistance without delay:
10 Signs of a Serious Injury
1. Severe Pain: it may be a sign of a serious injury. This is especially true if the pain is sudden and accompanied by a "popping" sound or sensation.
2. Inability to Bear Weight: it could indicate a fracture, severe sprain, or another severe injury.
3. Visible Deformity or Misalignment: it suggests a potential fracture, dislocation, or severe injury
4. Profuse Bleeding: If you experience severe bleeding that does not stop or can't be controlled with direct pressure, it is necessary to seek urgent medical care to address the bleeding and prevent further complications.
5. Loss of Consciousness: If you lose consciousness, even momentarily, after an injury, it is crucial to seek immediate medical attention as it may indicate a concussion, head injury, or other serious condition.
6. Difficulty Breathing: If you have significant difficulty breathing or experience chest pain after an injury, it could indicate a serious internal injury or organ involvement.
7. Numbness or Tingling: it may indicate nerve damage or spinal cord injury and should be assessed promptly.
8. Joint Instability: If a joint feels unstable, repeatedly gives way, or feels like it is "locking" or "catching," it may be a sign of ligament tears, cartilage damage, or joint dislocation.
9. Inability to Move a Body Part: it may indicate significant damage to muscles, tendons, or ligaments.
10. Rapid or Irregular Heartbeat: If you notice a sudden increase in heart rate or experience an irregular heartbeat after an injury, it could indicate a cardiovascular issue that requires immediate medical assessment.
Remember, these are general guidelines, and the severity and urgency of seeking medical attention may vary depending on the specific circumstances. If you have any doubts or concerns about the nature of an injury or its potential impact on your health, it is always best to err on the side of caution and seek prompt medical evaluation.
Conclusion
I hope the information in this article has provided you with valuable insights into the common injuries in pickleball and the importance of injury prevention.
By understanding these injuries, recognizing their symptoms, and implementing effective preventive measures, you can safeguard your well-being and enjoy pickleball to the fullest.
Remember, prioritizing warm-up exercises, using protective equipment, maintaining proper technique, and seeking professional care when needed are all key components of a safe and enjoyable pickleball experience.
So, stay informed, stay proactive, and keep playing pickleball with confidence and a commitment to your health and safety.
