Pickleball injury rates are rising along with the sport’s popularity. Orthopedic surgeons Cassandra Lee, MD, chair of the Department of Sports Medicine at UC Davis Health, and Mariano Menendez, MD, a specialist in shoulder and elbow conditions, share 10 tips for avoiding pickleball injuries.
10 Tips for Avoiding Pickleball Injuries
“Pickleball involves frequent, powerful hits with a lighter racket, which can lead to overuse injuries. The smaller court size and faster pace of play increase the risk of falls and sudden, awkward movements,” says orthopedic surgeon Mariano Menendez, MD.
According to Drs. Lee and Menendez, the most common injuries they see in pickleball players are: overuse strains, worsening arthritis, rotator cuff tears, rotator cuff tendinitis, and lateral epicondylitis, along with more serious injuries that require surgery, such as Achilles tendon ruptures, ligament sprains, torn meniscus, and collarbone and shoulder fractures.
So how can we avoid injury or reduce the risk of injury when playing pickleball? Drs. Lee and Menendez offer these 10 tips:
1. Consult your doctor before starting to play pickleball, especially if you are not physically active.
2. Aim for 150 minutes of regular exercise per week outside of pickleball to minimize fatigue while playing. Great options include walking, jogging, swimming, cycling, using an elliptical machine, or walking in a pool.
3. Wear supportive, slip-resistant shoes with good lateral stability.
4. Warm up properly, including dynamic stretching and light cardio to prepare your muscles and joints for activity.
5. Gradually increase the duration and intensity of your play.
6. Do strengthening exercises that focus on your shoulders, core, and legs to improve stability.
7. Learn and practice proper playing technique to avoid overuse injuries.
8. Take regular breaks and allow time for recovery.
9. Listen to your body: Pay attention to pain or discomfort and address it promptly to avoid aggravating a potential injury.
10. Take one day off per week.
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