Pickleball is a fantastic way to stay active and have fun in Vero, but it’s important to play smart and prioritize safety. Our sports medicine experts have seen more than a few injuries from pickleball that could be avoided with the right warm-up and gear.
At Vero Orthopaedics, we want you to enjoy this exciting sport without the worry of injuries. Look at some common Vero-area pickleball injury prevention strategies and learn how to avoid straining your body on the court.
Staying Safe on the Court: Warm-up and Injury Prevention
Before stepping onto the court, proper preparation is key to preventing injuries. Warming up your muscles and joints helps increase blood flow, improve flexibility, and reduce the risk of strains and sprains.
Warm-ups for Pickleball Players
- Dynamic Stretching: Focus on movements that mimic the actions in pickleball, such as arm circles, leg swings, torso twists, and high knees.
- Cardio: Increase your heart rate with a light jog or jumping jacks.
- Practice Swings: Take some practice swings with your paddle to loosen your shoulders and wrists.
Common Pickleball Injuries to Avoid
While pickleball is generally safe, specific injuries can occur due to quick movements and repetitive actions. Being aware of these common injuries can help you take preventive measures.
1. Falls and Fractures
Sudden changes in direction, reaching for the ball, or collisions can lead to falls, potentially resulting in fractures, especially to the wrist, hip, and ankle.
Reducing the Risk:
- Wear supportive shoes: Choose footwear with good traction to minimize slipping.
- Be aware of your surroundings: Pay attention to other players, the net, and any obstacles on the court.
- Avoid overly aggressive movements: Focus on controlled movements and avoid lunging or reaching beyond your limits.
2. Rotator Cuff Tears
The repetitive overhead motions of serving or smashing can strain the rotator cuff muscles in the shoulder, potentially leading to tears.
Protecting Your Shoulders:
- Proper serving technique: Minimize stress on your shoulder and never push through pain with overhead swinging.
- Strengthening exercises: Incorporate exercises that target the rotator cuff muscles to improve strength and stability.
- Avoid overuse: Gradually increase your playing time and intensity to avoid overloading your shoulders.
3. Epicondylitis (Tennis Elbow)
Improper grip or technique can cause inflammation of the tendons outside the elbow.
Preventing Tennis Elbow:
- Use the correct grip: Ensure you’re holding the paddle comfortably and flexibly.
- Choose the right paddle: Select a paddle with the appropriate grip size and weight for your hand.
- Forearm strengthening: Perform exercises to strengthen the muscles in your forearm.
4. Wrist Injuries
Sudden impact or repetitive stress on the wrist can cause sprains, strains, or even fractures.
Keeping Your Wrists Safe:
- Use wrist supports: Consider wearing a wrist brace or support for added stability.
- Proper technique: Focus on controlled wrist movements during swings and volleys.
- Strengthening exercises: Include exercises that target the muscles around your wrist.
5. Achilles Tendonitis
The Achilles tendon is stressed during the quick starts and stops, which are common in pickleball. This leads to inflammation and pain.
Preventing Achilles Tendonitis:
- Proper footwear: Wear shoes with good arch support and cushioning.
- Calf stretches: Regularly stretch your calf muscles to maintain flexibility in the Achilles tendon.
- Gradual increase in activity: Don’t overdo it, especially when starting out.
6. Knee Injuries
The lateral movements and lunging in pickleball can strain the knee ligaments, potentially causing meniscus tears or ligament sprains.
Protecting Your Knees:
- Strengthening exercises: Focus on exercises that strengthen the muscles around your knee, including quadriceps, hamstrings, and calves.
- Proper warm-up: Include dynamic stretches that prepare your knees for the movements in pickleball.
- Avoid sudden twisting: Be mindful of your movements and avoid sudden changes in direction that can put excessive stress on your knees.
Older Adults and Pickleball
While pickleball is a great sport for older adults, it’s essential to be aware of age-related factors that can increase the risk of specific injuries.
Age-Related Considerations:
- Decreased bone density: This can make older adults more susceptible to fractures from falls.
- Reduced muscle mass and flexibility can limit agility and make strains and sprains more likely.
- Weaker joints: Cartilage wear and tear can make joints less stable and more prone to injury.
Tips for Older Adults:
- Start slowly: Gradually increase your playing time and intensity to allow your body to adapt.
- Focus on balance exercises: Incorporate exercises that improve balance and coordination.
- Listen to your body: Pay attention to any pain or discomfort and rest when needed.
Orthopedic Solutions for Serious Conditions
If you do experience a pickleball injury, Vero Orthopaedics is here to help. We offer a comprehensive range of orthopedic solutions, including:
- Non-surgical treatments: Physical therapy, pain management, injections, and bracing.
- Minimally invasive procedures: Arthroscopy for joint repair, tendon repair, and cartilage restoration.
- Joint replacement surgery: We offer advanced joint replacement options for severe and chronic joint damage.
Talk to the experts in orthopaedic care and sports medicine. Book an appointment with Vero Orthopaedics today or walk-in without an appointment if you injured yourself on the court. We can help you return to doing what you love safely and effectively.
