The Best Ways to Avoid Pickleball Injuries, According to a Doctor
An injury during sport can occur at just about any time. It's the risk we all take when we step out on a field or courts. But, when we don't prepare ourselves and our bodies, the risk of injury can go way up. Improper gear, lack of mobility, overstressing our muscles and joints–these are all things we can improve to help us limit the risk of injury.
Here are 5 tips to prevent pickleball injuries.
Tip #1 - Stretch
Don't roll your eyes! We've been told to stretch before and after physical activity ever since walking into an elementary school gym. Yet, so many people still don't do it. It's boring, seemingly takes forever, and does it really matter?
Of course, it does! Why do you think every gym teacher, personal trainer, coach, physical therapist, etc., suggests that you do it?
The benefits of stretching before and after activity include:
● More flexibility
● Increased stability
● Better range
● More relaxed muscle fibers
● Helping your body warm-up
● Preparing your muscles for more strenuous work
● Allowing your body to naturally cool down and relax
Most injuries come from using muscles that aren't warmed up, fatigue, or overworking a specific part of your body. Stretching helps you limit each of these.
Tip #2 - Pick the Right Shoes
One of the reasons for pickleball's popularity is how accessible it is. All you need is a paddle, a ball, and a court to play on. But, one of the most often overlooked accessories, especially if we want to prevent injury, is our shoes.
Everyone wants to look good on the court. More importantly, you want to ensure that your shoes provide you with the proper support, stability, and control that your body needs as you run around it.
For instance, running shoes may seem reasonable to wear on a pickleball court, but they could actually lead to injury. Someone who runs is typically going in a straight line with long strides. So, runners need shoes that help them dig into the surface to prevent slipping. However, this technology is bad for running around on a pickleball court because you actually need your feet to slide a little bit as you go to your left and right. Running shoes also don't typically provide enough ankle stability, leading to rolled ankles for pickleballers.
Instead, you should opt for court shoes. These allow more freedom moving laterally and provide the ankle support you need.
Earlier this year, we released a blog post called The Best Pickleball Shoes: 6 Top Picks for Men and Women in 2022. In that post, we detail why having the right shoes is so important. We also provide the pros and cons for some of the most popular ones.
Tip #3 - Don't Play On a Wet Surface
It's tempting to get out and play after being stuck inside due to rainy weather. However, playing on a wet or slippery surface can have serious consequences. So many times, we are planting our feet and turning our hips to go after a ball. All it takes is one time for your foot to come flying out from under you or your body to slam into something hard for you to be out of commission for a long time.
After a significant rain, wait an extra day to let the courts dry. If you must get your pickleball fix, consider working some drills indoors or in a dry environment instead.
Tip #4 - Wear Eyewear
There you go rolling your eyes again…no, we can't see you. But, yes, we know you are doing it. Playing any sport with projectiles flying toward your face risks serious injury to your eyes. Sure, it's just a plastic wiffleball, but all it takes is a carefully placed ball to rupture an eye socket or tear a cornea.
Also, it's not just the ball you need to be prepared for. In the close quarters of a doubles match, an opponent's racket could quickly jump up and strike you in the face. Again, it's about preventing injury and staying on the court. A permanent or even temporary eye injury can keep you on the sidelines for a very long time.
So, consider getting some tennis goggles and protect those eyes.
Tip #5 - Don't Play Through Pain and Injuries
We all want to get out and play every single chance we get. After all, you only live once, and playing pickleball feels so good and has a ton of health benefits, too. But, when we are sore, it's our body's way of telling us that something is not right and we could use a break. We risk injury through fatigue and overworking our muscles by ignoring the body's natural signals.
This is especially true of smaller muscles like those in our shoulders. These muscles cannot take as much wear and tear as others. If your back is a little stiff, you may be able to stretch and relieve it. The best way to recover from a strained shoulder is to rest it.
So, if your aches and pains seem higher than usual, stay off the court. If you just have to do something, consider taking a swim, going for a jog, or doing something that doesn't involve the sore part of your body. But, ultimately, it's best to rest so that you can get back out on the courts sooner and without injuring yourself further.
There you have it, five tips to help keep you pain-free and on the court longer. For more, check out this video from Dr. David Geier on Preventing Pickleball Injuries.
