The Allure and Risks of Pickleball
Pickleball, a hybrid of tennis, badminton, and table tennis, is celebrated for its accessibility and social nature. certainly we are seeing lots more of our clients taking this sport up. However, its rapid movements and repetitive actions and addictive nature can lead to Ian increase risk of injury.
Studies indicate that the 50 + age group accounts for a significant majority of pickleball-related injuries treated in emergency departments in the USA.
Common Pickleball Injuries
Greiner identifies several prevalent injuries among pickleball enthusiasts:IDEA Health & Fitness Association
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Ankle Sprains: Sudden lateral movements can strain or tear ligaments.Statewide Sports
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Knee Injuries: Quick pivots may lead to meniscal tears or ligament strains.
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Shoulder pain: Overhead shots can cause rotator cuff issues, especially if you’re not used to overhead exercise or work. .ePickleball
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Lower Back Pain: Frequent bending and twisting stress the lumbar region.
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Elbow pain: Repetitive paddle swings and gripping the racquet for extended time can irritate the tendons at the elbow.
Often these injuries are also due to enthusiasm out weighing the fitness requirements to play a sport regularly. As I said it’s an addictive game.
The 5p’s: Pickleball Physiotherapy Performance and Prevention Plan
So to help prevent these injuries and make sure your enthusiasm equally matches your body’s willingness to throw itself around a court 2,3,4,5 days a week or more we’ve put together our PICKLEBALL PHYSIOTHERAPY PERFORMANCE AND PREVENTION PLAN or as it will now be known the 5P’s.
We’ve put together three circuits for you from easy to hard plus aTrx circuit. If you haven’t tried suspension straps or TRx check this blog out and go get some. You won’t regret it
I’d do 3-5 rounds of 8-12 reps of each exercise, 10-15 secs rest between exercise and 1.5 – 2 mins rest between rounds. With skipping build up to 60 -120 seconds per round.
Ankle and calf:
With the sudden change in direction the ankle joint and calf muscle are at risk of injury. For the ankle if you had a history of ankle sprains in the past this area can be at risk.
Due to the sudden changes in direction it’s not uncommon to injure the calf complex. This type of injury can be stubborn to treat as we get older.
Easy: calf raises with ball squeeze and short foot exercise
moderate: calf raises on a step with short foot
hard : single leg squat with stiff foot.
Knees
Much like the ankle the sudden changes in direction and lunging to play a shot mean that the knees and hips need to be strong to help absorb the forces around the knee as well allowing you to play those top shelf shots.
Easy :goblet squats
Moderate : goblet lunge
Hard : goblet squat to lunge or clock lunge
Shoulder
The older we get the more our shoulders seem to protest. The dynamic nature of racquet sports can put a lot strain on the rotator cuff leading to potential source of pain.
Easy: scapular push ups
Moderate : banded flexion with a step
Hard: Cross over symmetry series
core strength:
Want to hit a ball harder ? change direction quicker ? then have a stronger core is essential in.Pickleball
Easy : curl up and bird dog
Moderate : Deadbugs and rocking planks
Hard : stir the pot and banded abdominals
Agility :
If you want to play racquet sports you need a bit of spring in your step. Low level plyometric or jumping and hopping exercises help in this case. You don’t have to do lots but starting off with 5- 8 reps x 3 sets is a good start . Ideally you may only need to 30 – 40 contacts in a session.
Skipping you can do more and it’s a great way to build fitness as well. check out our blog on skipping here
Easy : Supported jumps and hops
Moderate: hopscotch
Hard: skipping
More Top pickleball tips
- Warm-Up Properly: Engage in light cardio and dynamic stretches before playing.Tynor Australia
- Use Appropriate Footwear: Court-specific shoes offer better grip and support.Tynor Australia+1Pickleball Pros Australia+1
- Learn Proper Techniques: Seek coaching to ensure correct form and movements.pickleballstudy.com+8BodyWork+8Statewide Sports+8
- Stay hydrated
- Listen to Your Body: Rest when fatigued and address pain promptly.
- Don’t over do it:As awesome as pickleball is that doesn’t mean you play every day , build into it sensibly over a few weeks.
If you. have any pickleball related injuries feel free to get in touch and book in
REF: What doctors wish patients knew about preventing pickleball injuries