PickleBall Injuries and Prevention

Pickleball is an increasingly popular sport in Canada. Whilst it is predominantly an outdoor sport the number of indoor venues are rising and with warmer weather coming we want to make sure you enjoy the season.

What are the most common pickleball injuries?

• Injuries typically occur in the lower back and the legs. This is due to the low bounce, the stopping and starting of movement and the quick changes of directions.

• Upper body injuries can occur but the incidence is decreased due to the underarm serve and the lighter equipment used.

Examples:

• Acute lower back pain- disc injuries, muscle strain

• Acute knee pain- meniscus injuries, OA flare up, patellofemoral pain, MCL and LCL sprains

• Muscular strains- hamstring strain, calf strain, quadriceps strain…

• Achilles tendinitis/tendinopathy

• Ankle sprain

How can you reduce the risk of injury?

• Warm up

• Make it sport specific

• Raise the heat rate; jogging, skipping, fast walking

• Footwork drills

• Start with volleys, and gradually work your way back to full court

• Start with low intensity and gradually increase throughout your warm up

• Wear suitable footwear- the game requires quick change of direction and you want to feel confident in your mobility around the court without slipping or falling

• Cool down- allow the body and tissues to cool down by gradually decreasing your heart rate ie. walking

• Maintain good strength and conditioning of the major muscle groups (legs and trunk)

• eg - lunges, squats, deadlifts, planks

If you are having difficulties with any injuries, please reach out for help!