Pickleball enthusiasts in Edmonton and St. Albert, Alberta, unite! This fast-paced, fun-filled sport is taking the community by storm. With courts buzzing and paddles swinging, pickleball offers a great way to stay active and social. However, with all the excitement comes the risk of injuries that can bench even the most dedicated players.
At Advantage Sport Medicine & Physiotherapy, we’re passionate about keeping you in the game. Our team has compiled the top three pickleball injuries and practical tips to prevent them so you can enjoy every match. Let’s dive in!
1. Tennis Elbow (Lateral Epicondylitis)
What Is It?
Despite the name, tennis elbow affects pickleball players too. This injury occurs when repetitive motions, like those wristy backhand shots, lead to small tears in the tendons on the outside of your elbow. The result? Pain and discomfort when gripping your paddle or even performing everyday tasks.
Why Does It Happen?
Pickleball is all about quick, controlled wrist and forearm movements. Over time, improper form or using a paddle that’s too heavy can put excess strain on your tendons, leading to this nagging injury.
How to Prevent It
- Warm-Up: Start each game with dynamic stretches focusing on your wrists and elbows.
- Upgrade Your Gear: Choose a lightweight paddle with a cushioned grip for better control and less strain.
- Strengthen Your Muscles: Incorporate wrist curls, reverse curls, and grip-strengthening exercises into your fitness routine.
- Take Breaks: If you feel discomfort, give your body a rest to recover before hitting the court again.
Treatment Options
- Apply ice to the affected area for 10-15 minutes after playing.
- Use an elbow brace for additional support during games.
- Book an appointment at Advantage Sport Medicine & Physiotherapy for tailored treatments like manual therapy, ultrasound therapy, or personalized exercise programs.
2. Ankle Sprains
What Is It?
An ankle sprain occurs when you twist, roll, or land awkwardly on your foot, overstretching or tearing the ligaments around the joint. In pickleball, sudden pivots, lunges, or side-to-side movements often put players at risk.
Why Does It Happen?
The dynamic nature of pickleball, combined with the quick directional changes required to chase down shots, makes ankle injuries common. Playing on uneven surfaces or wearing improper footwear can increase the risk.
How to Prevent It
- Choose the Right Shoes: Invest in court-specific shoes with lateral support. Avoid wearing running shoes, which lack the necessary stability.
- Strengthen Your Ankles: Practice balance exercises, like standing on one foot or using a wobble board, to build stability.
- Be Court-Aware: Stay vigilant for hazards like cracks, wet spots, or stray balls.
- Support Your Ankles: If you’re prone to sprains, consider taping or bracing your ankles before games.
Treatment Options
- Follow the RICE method: Rest, Ice, Compression, Elevation.
- Gradually reintroduce movement and stretching as the pain subsides.
- For severe sprains, our team at Advantage can provide a comprehensive rehabilitation plan tailored to your needs.
3. Rotator Cuff Injuries
What Is It?
Your rotator cuff is a group of muscles and tendons that help stabilize your shoulder joint. Repeated overhead shots, powerful smashes, or even improper form can strain or tear these tendons, resulting in pain, weakness, and limited mobility.
Why Does It Happen?
Pickleball demands a range of shoulder movements, often performed at high intensity. Players new to the sport or those with a history of shoulder issues are particularly susceptible.
How to Prevent It
- Warm Up Thoroughly: Include dynamic shoulder stretches and gentle arm circles before playing.
- Master Your Technique: Avoid overextending your shoulder. Focus on using your whole body for power, not just your arm.
- Build Shoulder Strength: Use resistance bands and incorporate exercises like shoulder presses and lateral raises.
- Pace Yourself: Don’t overdo it. Give your shoulders time to recover between games.
Treatment Options
- Apply ice packs to reduce inflammation and pain.
- Rest and avoid movements that aggravate your shoulder.
- Seek professional care at Advantage Sport Medicine & Physiotherapy for treatments like dry needling, manual therapy, or guided rehabilitation exercises.
Bonus Tips for Injury Prevention
- Hydrate: Staying hydrated helps your muscles perform at their best and reduces the risk of cramping.
- Listen to Your Body: Pain is a signal that something’s not right. Don’t ignore it.
- Take Lessons: Working with a certified coach can improve your technique and minimize injury risk.
- Play Smart: Avoid risky dives for the ball or playing on wet, slippery courts.
Why Choose Advantage Sport Medicine & Physiotherapy?
As a trusted name in Edmonton and St. Albert, our team specializes in injury prevention and rehabilitation. Whether you’re a seasoned pickleball pro or just starting out, we’re here to help you stay active and pain-free. Our services include:
- Comprehensive injury assessments
- Tailored treatment plans
- Advanced therapies like Shockwave, IMS, and laser treatments
Pickleball is a fantastic way to stay fit and have fun, but injuries shouldn’t be part of the game. With the right approach to prevention and care, you can keep smashing, dinking, and dominating the court.