America’s Fastest Growing Sport — PICKLEBALL !!!
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Physical Therapists, Dr. Jennifer Rice, Dr. Alisha Green and Dr Dani Hardy of Made New Physical Therapy of Lancaster, are seeing an increase in injuries such as tennis elbow, rotator cuff tendonitis and hip irritation due to Pickleball. The sport is being played, mostly by retiring or recreational athletes, who may be at higher risk for injury. If you haven’t trained your body for side to side or quick planting of your foot and twisting motions you could be setting yourself up for an injury. Pickleball places an increase in the body’s need to react quickly while muscles and joints need to absorb compressive forces. Unfortunately, these elements are the perfect combination for a debilitating injury.
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Common Pickleball Injuries
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- Tennis / Pickleball Elbow - backhand shots can cause pain and tenderness outside your elbow, on your racket/paddle arm
- Ankle Sprains - Quick lateral movements and pivoting required during the game can put stress on the ankle ligaments
- Achilles Tendon Injuries - Pain that begins as a mild ache in the back of the leg or above the heel and may become more severe after prolonged periods of play
- Rotator Cuff Tendonitis - Aggressive overhead shots can cause strain on the rotator cuff muscles, leading to discomfort and limited shoulder mobility
- Hip and Knee Injuries - Overuse, abrupt movements, and the constant stop-and-start nature of the game can cause hip and knee pain.
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Pickleball Warmup Exercises Recommendations:
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Despite the rise in injuries seen with Pickleball, most people do not properly warm up their bodies prior to the start of the game. Aerobic and stretching exercises can assist in preventing pickleball injuries if religiously performed prior to play.
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To Avoid Tennis/Pickleball Elbow: Prayer Stretch; put your palms together in front of you in a prayer position. Gently press your palms together as you lower your hands until you feel a stretch in your wrists. Keep your palms together and hold for 20 seconds, Repeat 3-5 times.
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To Avoid Achilles Tendon Injuries: Runner’s Stretch: Leaning against a wall with one knee bent and the other knee straight, both feet pointing straight ahead, stretch your calf muscle with your heel on the ground and hold for 20 seconds, Repeat both sides 3-5 times
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To Avoid Ankle Sprains: Try the “Star Balance Drill” - standing on one leg try to touch the points of a star with the other foot. Keep your hands on your hips. You can put cones on either side of you, and in front and behind you if you want an object to touch with the non-weight bearing foot. Perform 3-5 times each leg
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To Avoid Rotator Cuff Tendonitis: Try resistance band external rotation - take the band in each hand with your elbows by the side of your body and keep your shoulder blades pinched together, try pulling the band apart. Be mindful of your posture while doing this movement. Repeat 10-12 times, 1-3 sets depending on the firmness of the band
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To Avoid Knee Injuries: Strengthening muscles around your knee - try multi-directional lunges - forward, backward and side - watch a YouTube video for correct techniqueÂ
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To Avoid Hip Injuries: Firehydrant: On all fours, squeeze stomach muscles to protect your back and raise your bent leg out towards the ceiling. Repeat 10-12 times each leg, 1-3 sets
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Additional Safety Tips to Prevent PIckleball Injuries
- Choose proper footwear
- Use the right paddle grip
- Focus on technique: Seek Instruction
- Strengthen muscles: Incorporating strength training exercises focusing on core, legs and upper body to build overall body strength and support joints during the game. See your Physical Therapist for an individualized program
- Perform a proper warm up and cool down
- Stay hydrated: Drink plenty of water before, during and after playing to reduce muscle fatigue and cramping
- Listen to your body: Pay attention to signs of pain, discomfort, or fatigue. If pain persists more than a week, consult your Physical Therapist for an examinationÂ
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If you are experiencing pain during Pickleball or any sport, it is often an indicator that your body is telling you something is wrong. Symptoms can progressively get worse and lead to other problems if not successfully diagnosed and treated. Consult your MADE NEW Physical Therapist as soon as possible to get you back on the court!