We’ve all seen them.
With a teardrop-shaped paddle in hand and plastic neon ball flying through the air, pickleball enthusiasts are packing public and private courts across the nation. The intense 11-point game combines elements of tennis, badminton, wiffleball, and table tennis and is currently taking the world by storm.
According to Clinical Associate Professor of Biological and Biomedical Sciences Jennifer Hurrell, PT, DHSc, the United States has seen nearly a 40 percent increase in pickleball playing in the past several years.
“The reason the sport’s so popular is that it's easier to play,” says Hurrell, highlighting that the court’s smaller size requires less movement and the ball’s hollowness means slower traveling time.
While the demographic of pickleball players has predominantly leaned toward older individuals, the pendulum is beginning to swing in the other direction as the sport catches on with younger athletes. Pickleball has been touted as a safer racket sport, yet, as more people take to the court, the healthcare industry is seeing a rise in pickleball-related injuries.
“The most common injuries are sprains and strains, followed by fractures, and contusions,” Hurrell says, noting that lower extremity injuries are the most common.
To prevent a trip to the doctor’s office, Hurrell provides five tips for pickleball players:
1. Prioritize stretching and warming up
Stretching and warming up are crucial steps for preventing injury. If you are younger, Hurrell suggests spending five minutes engaging in a brisk walk, light jog, or series of squats; if you are older, extend that time by another five minutes. Players will then want to focus on stretching hip flexors, quadriceps, calves, and wrist muscles.
“Try lateral lunges, forward and backwards bends, torso twists, arm swinging, bending side to side, and forward lunging,” Hurrell says, noting that you should consult your doctor when engaging in a new form of exercise.
As you warm up, take note of the court’s surface. According to Hurrell, 65 percent of pickleball injuries are due to slips, trips, and falls. Be aware of cracks, moisture, and leaves on outdoor court surfaces.
2. Learn proper technique
If you’re a pickleball novice, Hurrell suggests taking lessons, so you learn the proper techniques.
“Someone who's a pro can show you how to hold the racket and how to prevent twisting it,” Hurrell says. “All the things you'll learn during lessons will help reduce the cumulative stress on your musculoskeletal system when you're playing.”
Additionally, be sure to respect your physical capabilities on the court. If you’re new or your physical fitness level is limited, dedicate time to strength training and balance training.
3. Invest in good equipment
Investing in good equipment is essential for regular pickleball players.
Hurrell suggests purchasing a lightweight racket because less torque is required to return the ball, which means less risk of injury. Additionally, you’ll want a racket with a lot of shock absorption so it can disperse the vibration as you return the ball. Lastly, focus on finding a racket that’s comfortable for your grip.
“The type of grip on the racket can really change kinematics, which is the amount of force and movement patterns we see,” Hurrell says, adding that pickleball players should buy supportive, shock absorbent shoes to protect the joints as well as protective eyewear for those who play competitively.
4. Be mindful of old injuries
“Anyone with a prior injury has a higher risk of re-injury,” Hurrell says, noting that injured athletes should undergo a complete course of rehabilitation to ensure that they're strong and ready to resume playing a sport.
Oftentimes, these individuals will wear a brace or sleeve on a joint where there's a prior injury.
“You should consult with your healthcare provider about the best type of brace and the best way to support the joint,” Hurrell says.
For those who haven’t been injured but seek extra protection, try an over-the-counter brace from a local drugstore. Be sure to read the packaging to ensure you select an appropriately sized brace.
5. Check in with yourself
To prevent overuse, you should regularly check in with yourself and assess how your body’s feeling — both before, during, and after play.
“Say you show up to play on a Sunday morning at 9 a.m. If you're tired by 10 a.m., that's when you should stop. You shouldn't force yourself to keep playing because, when we get tired, that's when we're more likely to get injured,” Hurrell says, adding that players should be mindful of staying hydrated.
She notes that overuse puts stress on tendons in the wrists and elbows as well stress on the leg muscles. If you leave the court and the intensity of pain stops you from performing your normal activities or the muscle soreness hasn’t subsided after two or three days, Hurrell suggests seeking medical consultation.
