The Most Common Pickleball Injuries and How to Avoid Them
- discoverygarrett
- Nov 3, 2023
- 3 min read
In this blog post, we'll explore the most common pickleball injuries, why they occur, and how you can avoid them through proper preparation, technique adjustments, and smart gameplay. With some basic knowledge and preventative care, you can keep yourself off the sidelines and on the pickleball court.
Most Common Injuries
Pickleball Knee Injuries: Prevention and Care
Knee injuries are one of the most prevalent pickleball ailments, especially among beginners. The quick side-to-side movement required in pickleball can put a lot of stress on the knees if proper form isn't used.
Some common knee injuries in pickleball include:
Patellar tendinitis - inflammation of the tendon connecting the kneecap to the shinbone. Usually caused by overuse.
ACL/MCL tears - tears of the anterior cruciate ligament and medial collateral ligament. Often non-contact injuries when changing direction suddenly.
Meniscus tears - tears of the rubbery cartilage that cushions the knee. Frequently occurs when twisting the knee.
To help avoid knee injuries:
Always warm up before playing with some light cardio and dynamic stretches for the legs. Cool down afterwards too.
Wear supportive shoes designed for court sports, and replace them regularly.
Strengthen your leg muscles through exercise like squats and lunges. This takes pressure off the knees.
Use proper footwork technique - don't let your knees collapse inwards when moving laterally.
If you start to feel knee pain, rest and ice the area to avoid more serious damage.
Eyes and Head: Safeguarding Your Most Vital Assets
Though less common than knee injuries, head and eye injuries in pickleball can be serious when they happen.
Getting hit with a fast-moving ball or colliding with another player can result in:
Concussions - temporary loss of normal brain function caused by a bump, blow or jolt to the head.
Black eyes/facial fractures - broken bones around the eye socket and nose.
Corneal abrasions - scratches on the eye caused by a foreign object (like a ball or fingernail).
To reduce chances of head/eye injury:
Wear protective eyewear designed for racquet sports.
Be aware of your surroundings and other players on the court. Don't turn your back to an active play.
Use caution around the net, where fast volleys can catch you off guard.
If a ball is headed towards your face, turn your head and close your eyes. Avoid stiffly taking the impact.
Seek medical care immediately if you experience any vision changes, nausea, eye pain, or other concerning symptoms after a head/eye collision.
Preventing Other Common Injuries
Some other frequent pickleball maladies include shoulder tendinitis, ankle sprains, elbow tendinitis and muscle strains.
Many can be avoided with smart preparation:
Warm up your muscles before play through full-body dynamic stretching. This increases blood flow and range of motion.
Strengthen your muscles through cross-training exercises that target the shoulders, wrists, core and legs.
Stay hydrated by drinking water before, during and after play. Dehydration increases injury risk.
Use proper technique - keep your knees bent, stay balanced, and avoid overextending joints.
Take breaks if you start to feel pain or fatigue setting in. Don't try to play through moderate to severe pain.
Listen to your body and don't push past your limits. Increase time on court gradually as your stamina improves.
With some cautious preparation and smart play, you can enjoy all the benefits of pickleball with a reduced risk of injury! Just use common sense, take care of your body, and don't be afraid to sit out a game or two if something feels off. Happy (and healthy) pickling!
Smart Play for Long-Term Enjoyment
Pickleball's soaring popularity has led to an increase in player injuries. However, being mindful of the most common problem areas - like knees, head and eyes - can help you avoid becoming a statistic. With protective gear, proper technique, strength training and smart gameplay, you can stay off the sidelines and on the court. Use the tips in this post to play your best pickleball and keep your body going strong. Did we leave out your biggest pickleball injury concern? Let us know in the comments below!
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