Pickleball is one of the fastest-growing sports, attracting players of all ages. With this surge in popularity, I'm seeing more injuries as a physical therapist. Pickleball can be played at various intensities, but the more intense the game, the higher the risk of injury. This sport demands cutting, running, quick movements, and repetitive motions, all of which can lead to injuries.
One of the most common injuries I encounter is an ankle sprain. Players often roll their ankles inward, though outward sprains can also occur. The foot is the first point of contact with the ground, and if it's not strong, the ankle, knee, hip, and core can all suffer a snowball effect. Without a strong ankle, backpedaling for a ball, sprinting for a dink, or cutting for a wide shot becomes risky. Weak ankle and foot muscles are a major culprit. Most people don't realize there are layers of muscles in the foot that need to be strengthened. We often hear about the plantar fascia in the context of plantar fasciitis, but the ankle also relies on ligaments that connect bone to bone. Without these ligaments your ankle would be unstable. When these ligaments are stretched out during a sprain, they don’t return to their original state, making it crucial to follow up with a physical therapist to strengthen the foot and ankle.
Elbow injuries are another common issue, particularly lateral epicondylitis, or "tennis elbow." This condition arises from stress on the tendons on the outside of the elbow due to repetitive motions like hitting forehands, backhands, volleys, and serves. While rest is the best treatment, modifications such as bracing, taping, and altering play style can help. Stretching the wrist and elbow after playing, along with strengthening exercises like wrist curls, are essential for maintaining wrist and forearm strength to handle the impact of the ball.
Even if you’ve been lucky enough to avoid injuries, it's vital to take care of your body. You only get one body, so give yourself the best tools to stay successful on and off the court. Your body requires maintenance just like a car. Without regular use and care, it becomes stiff and less functional. Warming up before playing and cooling down afterward are crucial steps many players overlook. Professional pickleball players don’t just hop onto the court and start playing—they warm up to prepare their bodies. A warm-up jog or dynamic stretches like frankensteins, high knees, butt kicks, and grapevines signal to your body that activity is about to begin. This increases blood flow to the muscles, making them more mobile and less prone to injury. After playing, it’s important to cool down gradually, allowing your heart rate and blood flow to normalize. Stretching post-game helps reduce soreness in the following days.
By understanding these common injuries and incorporating proper warm-up and cool-down routines, you can enjoy pickleball while minimizing the risk of injury. Keep your body strong, stay proactive in your care, and you'll stay on the court longer and healthier.
