A Surgeon's Guide to Pickleball Injury Prevention: 5 Essential Tips:
As orthopedic surgeons who specializing in the foot and ankle (and 1 of us who plays pickleball!), we've witnessed firsthand the joys and challenges that come with staying active and engaged in sports like Pickleball. Pickleball may be a low-impact sport suitable for all ages, but it's not without its risks. However, with the right precautions, players can help to minimize their risk of injury and maximize their enjoyment on the court. Here's our five-point guide to Pickleball injury prevention:
1. Warm Up and Stretch
“A muscle is like a car. If you want it to run well early in the morning, you have to warm it up.” Florence Griffith Joyner. Warming up with light cardio exercises such as jogging or jumping jacks will increase blood flow to your muscles. Next you can focus on some dynamic stretches that target the larger muscle groups you'll be using the most during play, including your shoulders, arms, legs, and core. These stretches will help improve flexibility and reduce the risk of injury during play.
2. Use Proper Technique
Pickleball is a game that requires precise movements and coordination. Using proper techniques not only enhances your performance but can also reduce your risk of injury. Take the time to learn and practice the correct form in terms of footwork, stroke mechanics and even your grip on the paddle. Swinging too hard or reaching beyond your range of motion, can lead to strains, sprains, or even more serious injuries and should be avoided.
3. Wear Appropriate Gear
Investing in the right equipment can make all the difference in preventing injuries on the Pickleball court. Wear supportive athletic shoes with good traction and a low profile to minimize the risk of slipping or rolling an ankle. Ensuring that your paddle is the right size and weight for your grip can also help prevent overuse injuries.
4. Listen to Your Body
Two of the most valuable ways to prevent injury are the ability to know your limits and choosing to listen to your body. If you experience pain or discomfort during play, don't ignore it. Pushing through the pain can worsen an injury and prolong your recovery time. Do your future self a favor and take a break, rest, and apply ice to the affected area if necessary. If the pain persists, don’t hesitate to seek medical attention from a qualified healthcare professional who can diagnose the problem and recommend appropriate treatment.
5. Cross-Train and Rest
As with all sports, it's essential to incorporate cross-training and rest days into your routine to prevent overuse injuries. Targeting different muscle groups and movements can help support overall strength, flexibility, and balance. Additionally, giving your body time to rest and recover between intense Pickleball sessions allows for tissue repair and reduces the risk of chronic injuries.
Pickleball is a fantastic way to stay active and socialize while enjoying the thrill of competition. Following these five essential tips for injury prevention, can go a long way to help safeguard your health and well-being, allowing you to continue playing the game you love for years to come. Remember, an ounce of prevention is worth a pound of cure, so prioritize safety on the court and enjoy all the benefits that Pickleball has to offer.
