How to Prevent Common Pickleball Injuries

Pickleball has become very popular, but this may be fueling an increase in pickleball-related injuries.

“It is quickly becoming a sport of choice for adults over 50,” said Dr. Brian Cole, an orthopedic surgeon and sports medicine specialist at Rush University Medical Center in Chicago. He also plays pickleball.

“The high injury rate can be attributed to the fact that the majority of players tend to be over the age of 50,” Cole said in a hospital news release. “And many of them were largely sedentary before they picked up their pickleball paddles.”

Pickleball is like a hybrid of ping pong and tennis and attracts many beginners. In his practice, Cole frequently sees strains and sprains, particularly in the legs and ankles. Rotator cuff injuries are also common. Sometimes he sees more serious injuries, including fractures and concussions.

Here, Cole offers some tips on how to avoid injuries.

A good first step to avoiding injuries is to first get an assessment of your health from your primary care doctor and possibly a physical therapist as well. You may not be as prepared to jump into the game as you think if you haven’t been very active for a while.

“Patients over the age of 60 account for nearly 80% of pickleball injuries, and the majority of them are male,” Cole said.

It is important to note that many elderly people have underlying conditions that they are unaware of.

“Millions of people walk around with rotator cuff tears, but they don’t feel pain because they are well adapted,” Cole said. “But then they go out, adopt this new sport and do some strange movements that push them over the edge and become symptomatic. And that’s where things spiral.”

When starting out, remember to do warm-up exercises.

“For our older patients, a dynamic warm-up is very important,” Cole said. “Doing some type of exercise preparation in advance makes a big difference in preventing injuries.”

He recommends starting with a 10-minute warm-up that should begin with some jogging or jumping jacks. You will increase your heart rate and blood will flow to your muscles.

After that, do some arm circles and shoulder rotations. Keep your arms extended to the sides and rotate them in small circles; then gradually make larger circles before turning in the opposite direction. Place your arms in front of you and rotate your shoulders back and forth.

Finish with some leg swings. Stand near a wall for support and swing one leg back and forth and then side to side. Repeat these steps with the other leg.

To develop coordination, Cole recommends performing a few exercises that should only take about 15 minutes. The first is side-by-side shuffling. Stand with your feet shoulder-width apart and move quickly from side to side.

For the crossover exercise, place your feet shoulder-width apart. Cross one leg in front of the other diagonally. Then quickly move your back leg away from your front leg to return to the starting position. Continue moving from side to side, crossing and uncrossing your legs in this manner.

Also choose the right equipment, including a paddle that suits your strength level.

“Lightweight paddles offer less arm strain and fatigue because they weigh 7.5 ounces or less,” Cole said.

You may need different shoes for outdoor and indoor play.

“Outdoor game shoes must be durable enough for the court surface. They typically have a modified herringbone pattern that optimizes the combination of elasticity and grip. Indoor shoes have softer, thinner and lighter soles, so they are better for wood surfaces,” Cole said.

Keep extra socks on hand to help prevent blisters and foot injuries.

Protect yourself from the sun with sunglasses, possibly with a strap or lanyard to help keep them in place, and sunscreen with SPF 50 or higher.

Getting a lesson can help you learn to play or improve your technique.

Once on the court, you will be enhancing your social life, your mental health and promoting healthy aging.

“It actually provides a good overall workout for the body,” says Cole. “It can help with balance, agility, reflexes and hand-eye coordination, and does not place excessive strain or stress on our bodies.”