Pickleball: How to Prevent Injuries and Play Safely

Pickleball, a fun and engaging sport, has quickly become a favorite among Americans. According to the Association of Pickleball Professionals (APP), nearly 48.3 million adults in the U.S. have played pickleball in the last year, marking a 35% increase over the previous year. However, as its popularity grows, so do reports of injuries associated with the sport. It’s crucial to understand the risks and take steps to prevent injuries while enjoying the game.

What’s Behind the Rise in Pickleball Injuries?

Dr. Michael Braccio, a chiropractor and avid pickleball player, explains that several factors contribute to the rise in injuries. One significant factor is the decrease in overall physical activity due to the COVID-19 pandemic. Many people who started playing pickleball after the pandemic found themselves suddenly increasing their physical activity, which can be a risk factor for injury, especially if there’s chronic ankle instability or hamstring strains due to a lack of conditioning.

Even those who were already active might face challenges when returning to their usual fitness routines after the pandemic, including fatigue, cognitive issues, and cardiopulmonary effects from the virus. Additionally, many pickleball players don’t have a background in racquet sports, which can make them unfamiliar with the movements required by the game. This lack of familiarity, especially with upper extremity (shoulder, elbow, wrist) and lower extremity (knee, ankle) movements, increases the risk of injury. Players who experience plantar fasciitis or heel pad syndrome due to overuse of the feet are also at greater risk of injury while playing pickleball.

Common Injuries in Pickleball Players

The most common injuries among pickleball players can occur in various areas of the body:

Upper Body: Shoulder and elbow injuries are prevalent, including lateral epicondylopathy (tennis elbow) and rotator cuff strains. The repetitive movements used to swing the paddle and the overhead shots can put a strain on the shoulder and elbow. Neck adjustments from a chiropractor can help relieve some of the tension and discomfort caused by these repetitive motions.
Lower Body: Patellar tendinopathy (knee pain) and ankle sprains are frequent, especially with the quick side-to-side movements and sudden stops required in the game. For players suffering from knee collateral ligament injury or chondromalacia patellae, these movements can further exacerbate existing conditions.
Low Back: Players may experience low back pain due to squats, lunges, and overhead smashes that overload the lower back muscles, potentially leading to flexion- or extension-intolerant pain. These issues can be managed with targeted rehabilitation for spine and joints.

Injury Prevention Tips

To stay safe and prevent injuries while playing pickleball, follow these helpful tips:

Warm Up Properly: A proper warm-up is crucial before stepping onto the court. Start with 5-10 minutes of light cardio and include shoulder exercises, like arm circles. Don’t just focus on light dinks; include some drop shots and drives to prepare your shoulders for the game. Proper sleep posture also plays a role in overall body readiness for physical activity.
Don’t Overdo It: It’s tempting to jump in and play multiple days in a row, but sudden increases in activity can lead to injuries. Gradually increase the amount of time you spend on the court, and be sure to take recovery days between sessions.
Strength Training Exercises: Strengthening the muscles around your shoulders, core, and knees can help prevent injuries. Focus on exercises like planks, side planks, knee extensions, and lateral lunges to build strength in areas most used during pickleball.
Protect Your Eyes: With the speed of the game, especially at the kitchen line, there’s always a risk of the ball hitting your face. Consider wearing eye protection to keep your eyes safe from injury.
Stay Injury-Free: Ensure you’re using proper technique, maintaining flexibility, and gradually building up strength to avoid injury. Taking these precautions can help you stay injury-free and enjoy pickleball for years to come. This approach to self-care for sports injury can ensure a long-lasting and enjoyable playing experience.

The Role of Chiropractic Care in Injury Prevention

Chiropractors play a key role in helping pickleball players prevent injuries and manage recovery. Here’s how chiropractic care can benefit you:

Musculoskeletal Assessment: A chiropractor can evaluate your body for muscle imbalances or misalignments that may make you more prone to injury. This assessment helps create a personalized injury prevention plan.
Joint Mobility: Chiropractors work on improving joint mobility, particularly in the shoulders, elbows, wrists, and knees, to reduce the chances of injury and enhance flexibility.
Stretching and Strengthening: Chiropractors can provide specific stretching and strengthening exercises that target muscles used in pickleball, improving flexibility and helping you perform better on the court.
Education on Injury Prevention: Chiropractors offer advice on proper warm-up techniques, equipment, and posture to minimize injury risk. They also help you understand the importance of gradual load increases and recovery periods.
Nutritional Guidance: Chiropractors can advise on nutrition that supports healthy joints and muscles, helping your body perform at its best during physical activity.

Recent Research on Pickleball Injuries

In recent years, pickleball injuries have been on the rise, with a significant increase in the number of recreational players. The Sports and Fitness Industry Association reports that the number of recreational players surged by 159% from 2019 to 2022. However, this rise in participation has also brought about an increase in medical costs related to injuries, with reports estimating that pickleball injuries will cost between $250 million and $500 million in medical expenses this year alone. A large portion of these costs are related to wrist and leg injuries.

As the sport grows, so does the importance of injury prevention strategies. Chiropractors and other healthcare professionals can play a pivotal role in ensuring that players stay safe while enjoying pickleball.

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