Injury Prevention

Injuries of various types can occur while playing pickleball. Below are three of the most common injuries and basic preventative measures to reduce the risk of each.

1. Tennis Elbow (Lateral Epicondylitis):

Tennis elbow is a common injury among pickleball players, characterized by pain and inflammation on the outside of the elbow. It often results from repetitive gripping and swinging motions, which strain the tendons. Recent studies show a rise in tennis elbow cases among pickleball players, likely due to the repetitive nature of the sport and its potential for high intensity. Some preventative measures include:

• Rest: Taking regular breaks from playing is key to preventing overuse. Many players enjoy playing daily, but constant exertion can quickly lead to injury, especially for those not used to sustained physical activity. Remind players to rest periodically to allow their bodies to recover.
• Decrease Grip Pressure: Players often grip their paddles too tightly, which increases stress on the elbow. Encourage players to relax their grip and to switch the paddle to their non-playing hand between rallies to give the dominant hand a break.
• Lower Paddle Weight: Playing with a paddle that’s too heavy can cause fatigue and poor mechanics, increasing the risk of injury. While some players prefer heavier paddles, it’s worth suggesting a lighter paddle if they seem to struggle with control or feel discomfort.
• Increase Paddle Power: Excessive force during swings can exacerbate elbow pain. Instead of swinging harder to generate more power, suggest using a paddle that generates power more easily. This reduces strain and allows players to avoid excessive exertion.
• Braces: Some players find relief with elbow braces or compression bands, which help reduce vibration and provide additional stability. However, braces are not a one-size-fits-all solution, so recommend them based on individual needs.
• Topical Pain Relief Creams: Topical creams, such as those with CBD or other active ingredients, can help with inflammation and pain relief. These products target the affected area, providing localized relief and supporting recovery.
• Optimizing Mechanics: Correcting stroke mechanics can reduce stress on the elbow. Encourage players to use larger muscle groups, like the legs and core, rather than relying solely on the forearm and wrist to swing the paddle.

2. Achilles Tendon Tears:

Achilles tendon injuries are common in pickleball, especially during sudden movements or after inadequate warm-ups. The explosive nature of the sport, with quick starts and stops, can place significant strain on the Achilles tendon, increasing the risk of tears. Research suggests a rise in Achilles injuries among pickleball players. To prevent these injuries:

• Warm Up Properly: Ensure players warm up thoroughly before each session. Dynamic stretching and mobility exercises can help prepare the muscles and tendons for the demands of the sport.
• Strengthening Exercises: Regular strengthening exercises for the calves, hamstrings, and ankles can help reduce the risk of tendon strain.
• Conditioning: Maintain overall fitness and conditioning to avoid fatigue and strain, which increase the risk of tendon injuries.

3. Joint Pain:

Joint pain, particularly in the knees, hips, and shoulders, is common in pickleball. The repetitive motions and quick directional changes put stress on the joints, leading to strain and overuse. Studies have highlighted an increase in joint pain among pickleball players. To minimize this risk:

• Proper Warm-Up: Encourage players to perform dynamic exercises before play to prepare their muscles and joints for movement.
• Technique Refinement: Proper technique reduces stress on the joints and prevents improper movements that can lead to injury. Focus on optimizing movement patterns and body alignment.
• Strength Training: Strengthening the muscles surrounding key joints, particularly in the legs and shoulders, can reduce strain and improve joint stability.
• Post-Play Stretching: Stretching after play is essential to maintain flexibility and promote muscle recovery. Encourage players to stretch major muscle groups used during play, helping to prevent stiffness and reduce the risk of injury.
• Rest and Recovery: Remind players to listen to their bodies and take time off when needed to allow joints to recover from repetitive stress.