The Dangers of Pickleball and How to Prevent Them

Pickleball is growing in popularity and we’ve seen it happen in real-time. Many of you have recently taken up the sport, and we think it’s a great way to spend time away from your regular training. It’s the heart-healthy, low-impact gift that keeps on giving: active rest, a little cardio, and a boost of endorphins all wrapped up into one. 

But as pickleball is on the rise, so are the injuries. 

Many choose pickleball due to its low-impact style of play. However just like any sport, injuries are bound to happen. And because pickleball has such a large and varied population of athletes, people of all ages can experience the strains that accompany regular physical activity. 

Mayo Clinic orthopedic surgeon Dr. Sanj Kakar says that there are two main types of injuries found among pickleball players. The first: traumatic injuries. Traumatic injuries may include sprains, fractures, or clean breaks. According to Yale Medicine, pickleball often targets ligaments around the knee, and can cause tennis elbow and sprained ankles. Foot fractures and broken wrists are also found to frequently occur. Dr. Kakar also notes that sometimes older athletes have undiagnosed osteoporosis, making them more prone to breaks and bone fractures. 

The second type of injury occurs due to overuse and often targets soft tissue. These could be ACL tears, rotator cuff inflammation, worsening of arthritis, and Achilles tendon tears/strains. 

The fear of injury should not deter you from playing all together, by any means. An awareness of the possible outcomes as well as further steps towards injury prevention are all it takes to continue enjoying your time on the court. 

Effective injury prevention includes

A proper warm up. Light cardio and stretching before your match can make a big difference. Ask your trainer about what might be best for you, and do your best to stay consistent, it’ll pay off! You could even ask Bryce which ELDOAs might be beneficial to add to your pre-pickleball routine!

Having the right equipment. Pickleball can be played on various types of courts, including ones at indoor and outdoor facilities. Yale medicine orthopedic surgeon Dr. Andrew Jimenez stresses the importance of finding the right shoes to fit the turf. Experts suggest a “tennis-type shoe” for pickleball athletes, and not casual or running shoes which are made for different sports and occasions. 

One other important thing to remember, says Dr. Jimenez, is that pickleball paddles have handles that vary in size. Using one that is too big can place strain on the muscles in your wrist and arm. Employees at sporting goods stores can measure your hand size and help you pick the right one!

Perfecting your form. It’s a win-win. Invest in a lesson or two to improve your physical health and your win streak! If you don’t have the time, check out pickleball tutorials on youtube as an accessible and cost-efficient way to be the best on the court. 

Easing into it. If you’re new to pickleball, don’t try to put out all the stops at your first session. Do only what you are capable of doing without pushing your body past its limit. That way, you can prevent any injuries that will keep you off the court while measuring your progress over time. 

Cross Training! One of the best ways to get better at your sport is through strength training. Book an appointment with your personal trainer or drop in on one of our group fitness classes. Consistent weight training customized to your needs will help keep you injury-free!

For more info. On pickleball injuries and the best ways to prevent them, check out articles by Yale Medicine, The Mayo Clinic, and NBC News.