HomeNewsDon’t get yourself in a pickle because of pickleball

Don’t get yourself in a pickle because of pickleball

-by Sue Blankers, PT

Pickleball was the fastest-growing sport in the United States from 2019 to 2021, according to the Sports & Fitness Industry Association.

USA Pickleball, the sport’s governing body in the U.S., estimates that about 17% of pickleball players are 65 and older.  Some of these new pickleball players have never played any other sport in their life. It’s a very low-level sport to pick up for those who don’t have strong athletic backgrounds, and that’s the appeal for many. But it can lead to a lot of people playing who are potentially deconditioned.

People go from doing nothing to playing pickleball  2-3 hours a day, five days a week, and they will get overuse injuries as a result.

With a small court size, pickleball largely involves quick movement spurts of one to two steps either forward and backward or side to side. These quick changes in direction can place significant demands on the hamstrings and adductors, meniscus of the knee, Achilles tendons, and plantar fascia. As a result, some common acute injuries across all pickleball players include adductor strains, sprained ankles, and Achilles ruptures. Some chronic, repetitive injuries include knee pain, hamstring and adductor strains, Achilles tendinopathy, and plantar fasciitis

So if you are a pickleball player how can you prevent injury?

First: Get into it gradually and start slow.

Second: Warm up. A consistent dynamic warmup before playing that not only targets lower extremity mobility, but also integrates the trunk and shoulder motions.  This doesn’t need to be an elaborate program but a few minutes of multiplane movements and dynamic stretching prior to getting on the court.  A simple walk is a great way to start your warmup and get the blood flowing throughout your body. After a walk, quick arm and leg stretches can help reduce muscle tension and rigidity. 
Examples of such stretches include:  big arm circles, squats, lunges in many directions, knee to chest stretch, core twists, and touch the sky touch your toes.

Third:  Strength training. Strengthening exercises, especially for the legs, but also for arms and trunk, are essential for putting your best foot forward during your next pickleball mat
Examples of basic strength training include:  single leg stance, bent over rows, planks, push ups.

Fourth:  Good shoes
A supportive shoe can help lower your risk for potential foot, ankle and leg injuries, including sprains, strains and meniscal tears. Wearing shoes that fit correctly and offer support will keep your body safe from harm. When selecting a shoe, it’s always best to choose footwear designed for the sport you play. If you play pickleball regularly, you may want to invest in a pair of court shoes made specifically for tennis or pickleball players.

Fifth:  Hydration
Hydration is an essential aspect of daily life on and off of the court. Without proper hydration, your body can’t effectively regulate heat. In addition to hydrating while playing pickleball, you’ll also want to ensure you’re drinking enough water before and after your matches. The amount of water each person needs a day varies and depends on whether you plan to exercise that day. In general, you should aim to drink four to six glasses of water per day.

Orange City has a couple options for playing pickleball. There are two courts at the Town Hall where people can come and play. They are currently open 9:00am-3:00pm each day of the week, as well as Wednesday nights from 6:00pm-9:30pm.  Many of players use the free app/website to see if others are playing.  You can see who is coming and leave notes on there as well.  There are also have four outdoor courts located at Veterans Park.  These courts are typically available as weather allows. 

Maybe you are like myself and received a pickleball racquet for Christmas and plan to start playing this spring or maybe you are an experienced player.  Either way so what you can to avoid injury and not get yourself in a pickle.

Sue Blankers is a Physical Therapist in our PT/OT department.
colorful action image of two couples playing pickleball in a mixed doubles match