Common Pickleball Sport Injuries are sidelining enthusiasts everywhere.
Ankle and wrist sprains, knee injuries, calf strains, and shoulder pain – just to name a few.
Don’t let your gameplay be cut short by the fear of injury! In this article, we’ll dive into the most prevalent Pickleball injuries and how to prevent them.
Keep reading to safeguard your time on the court and stay in the game longer.
Table of Contents
- Ankle Sprains
- Wrist Injuries (Sprains, Strains)
- Knee Injuries (ACL, Meniscus)
- Elbow Injuries (Tennis Elbow)
- Calf Strain or Tear
- Shoulder Injuries (Rotator Cuff, Impingement)
- Foot Injuries (Plantar Fasciitis)
- Back Injuries (Muscle Strains, Herniated Disc)
- Hand Injuries (Blisters, Calluses)
- Head Injuries (Concussions)
- Overuse Injuries (From Repetitive Motion)
- Hip Injuries (Strains, Impingement)
- Sunburn and Dehydration
- Heat Exhaustion/Heat Stroke
- Finger Injuries (Sprains, Dislocations)
- Eye Injuries (From Ball Impact)
- How to Treat Pickleball Sport Injuries
- How to Prevent Pickleball Sport Injuries
- FAQ
Ankle Sprains
Ankle sprains are common in Pickleball due to the sudden changes in direction, quick stops, and lateral movements involved in the game.
These injuries involve stretching or tearing of the ligaments that surround the ankle joint, causing pain, swelling, and difficulty bearing weight on the affected foot.
Treatment method:
- RICE Therapy: Rest, ice for 15-20 minutes several times a day, apply compression, and elevate the affected area.
- Over-the-Counter Pain Relief: Medications like ibuprofen or acetaminophen can help manage pain and inflammation.
- Heat Therapy: After initial swelling subsides, applying heat can help promote healing.
- Physical Therapy: A physical therapist can help restore range of motion and strength in the ankle.
Wrist Injuries (Sprains, Strains)
Wrist injuries, such as sprains and strains, are common in Pickleball due to the repetitive motions and impact forces experienced during swings and serves.
These injuries involve damage to the ligaments and muscles in the wrist, causing pain, swelling, and limited range of motion.
Rest, ice, and compression can help alleviate symptoms, and wrist strengthening exercises may prevent future injuries.
Treatment method:
- RICE Method: Rest, ice for 15-20 minutes several times a day, apply compression, and elevate the affected area.
- OTC Pain Relief: Use ibuprofen or acetaminophen for pain and inflammation.
- Heat Therapy: Apply heat after swelling goes down to promote healing.
- Physical Therapy: Restore wrist range of motion and strength with a therapist.
Knee Injuries (ACL, Meniscus)
Knee injuries, such as ACL tears or meniscus damage, are prevalent in Pickleball due to the abrupt changes in direction, jumping, and acceleration.
These injures cause severe pain, swelling, and potential instability in the knee joint.
Treatment method:
- RICE Method: Rest, ice for 15-20 minutes several times a day, apply compression, and elevate the affected area.
- Pain Relief: Use ibuprofen or acetaminophen for pain and inflammation.
- Physical Therapy: A therapist can restore knee range of motion and strength.
- Monitor: Watch for signs of infection or worsening pain.
Elbow Injuries (Tennis Elbow)
Tennis elbow, or lateral epicondylitis, is a common Pickleball injury caused by repetitive stress and overuse of the forearm muscles.
This condition leads to pain and tenderness on the outside of the elbow, making it challenging to grip or lift objects.
Treatment method:
- RICE Therapy: Rest, ice for 15-20 minutes several times a day, apply compression, and elevate the affected area.
- Over-the-Counter Pain Relief: Ibuprofen or acetaminophen can help manage pain and inflammation.
- Physical Therapy: A physical therapist can help restore range of motion, strength, and flexibility in the elbow.
- Monitor for Complications: Watch for signs of worsening pain or loss of function.
Calf Strain or Tear
Calf strains or tears occur in Pickleball when the calf muscles are overstretched or torn during sudden movements, like jumping or starting a sprint.
These injuries can cause sharp pain, swelling, and difficulty walking or bearing weight on the affected leg.
Treatment method:
Shoulder Injuries (Rotator Cuff, Impingement)
Shoulder injuries, such as rotator cuff tears or impingement, are common in Pickleball due to repetitive overhead motions like serving and smashing.
These injuries cause pain, weakness, and limited mobility in the shoulder joint.
Treatment method:
- Rest: Avoid activities that hurt your shoulder.
- Ice: Apply ice to reduce pain and swelling.
- Pain Meds: Use over-the-counter pain relievers.
- Physical Therapy: Do exercises to strengthen and stretch your shoulder.
- Posture: Improve your posture to reduce strain.
- Supports: Use a shoulder brace if needed.
- Injections: Corticosteroid shots can help with pain.
- Surgery: Considered if other treatments don’t work.
Foot Injuries (Plantar Fasciitis)
Plantar fasciitis is a common foot injury in Pickleball involving inflammation of the plantar fascia, a thick band of tissue connecting the heel to the toes.
This condition causes sharp heel pain, particularly when taking the first steps in the morning or after prolonged periods of rest.
Treatment method:
- Rest: Avoid activities that aggravate your foot.
- Ice: Apply ice to reduce pain and swelling.
- Pain Meds: Use over-the-counter pain relievers.
- Stretching: Do exercises to stretch your foot and calf muscles.
- Footwear: Wear supportive shoes and use orthotics if needed.
- Massage: Gently massage the bottom of your foot.
Back Injuries (Muscle Strains, Herniated Disc)
Back injuries, such as muscle strains or herniated discs, are common in Pickleball due to bending, twisting, and rapid movements during play.
These injuries cause pain, stiffness, and muscle spasms.
Treatment method:
- Rest: Limit activities that cause pain.
- Ice/Heat: Alternate between ice and heat to manage pain and swelling.
- Pain Meds: Use over-the-counter or prescription pain relievers as needed.
- Physical Therapy: Engage in therapy for exercises that improve flexibility and strength.
- Posture and Ergonomics: Maintain proper posture and adjust your workspace to reduce strain.
- Injections: Corticosteroid injections may be used for severe pain.
- Surgery: Considered if other treatments don’t help or if you have significant symptoms.
Hand Injuries (Blisters, Calluses)
Hand injuries like blisters and calluses are common in Pickleball due to gripping the paddle and repetitive contact with the ball.
Protective gloves, proper grip, and moisturizing the hands can help prevent these minor injuries.
Treatment method:
- For Blisters
- Protect: Cover with a sterile bandage or blister pad.
- Avoid Popping: Keep the blister intact to prevent infection.
- Rest: Avoid activities that irritate the blister.
- Clean: If the blister breaks, clean with soap and water and apply an antibiotic ointment.
- Let Heal: Allow time for the blister to heal naturally.
- Calluses
- Soften: Soak hands in warm, soapy water to soften calluses.
- Exfoliate: Gently file or use a pumice stone to remove the thickened skin.
- Moisturize: Apply a thick hand cream or lotion to keep the skin soft.
- Protect: Use gloves or padding during activities that cause friction.
- Adjust Technique: Modify your grip or technique to reduce pressure and friction.
Head Injuries (Concussions)
Head injuries, such as concussions, can occur in Pickleball due to accidental collisions with other players or being struck by the ball.
These injuries cause headaches, dizziness, nausea, and potential cognitive or emotional disturbances.
Treatment method:
- Rest: Get plenty of physical and mental rest.
- Avoid Screens: Limit time on screens (phones, computers, TVs) to reduce strain.
- Monitor Symptoms: Watch for worsening symptoms like persistent headaches, nausea, or confusion.
- Gradual Return: Return to normal activities gradually, starting with light activities and increasing as tolerated.
Overuse Injuries (From Repetitive Motion)
Overuse injuries result from the repetitive motions involved in Pickleball, including swinging, serving, and lateral movements.
These injuries can lead to tendonitis, stress fractures, and muscle strains.
Treatment method:
- Rest: Take breaks and avoid the repetitive activity causing the injury.
- Ice: Apply ice to reduce pain and swelling.
- Pain Meds: Use over-the-counter pain relievers as needed.
- Stretching: Do gentle stretches to relieve tension and improve flexibility.
- Strengthening: Perform exercises to strengthen the affected muscles and tendons.
Hip Injuries (Strains, Impingement)
Hip injuries, such as strains or impingement, can occur in Pickleball due to rapid-direction changes, pivoting, and forceful leg movements.
These injuries cause pain, stiffness, and limited mobility in the hip joint.
Treatment method:
- Rest: Avoid activities that cause pain.
- Ice: Apply ice to reduce swelling and pain.
- Pain Meds: Use over-the-counter pain relievers.
- Stretching and Strengthening: Do exercises to improve flexibility and strength.
- Heat Therapy: Apply heat after the initial swelling has gone down.
- Physical Therapy: Consider therapy for targeted exercises and recovery.
Sunburn and Dehydration
Sunburn and dehydration are common, yet easily preventable, issues in outdoor Pickleball play.
Wearing sunscreen, a hat, and sunglasses will protect the skin from harmful UV rays.
Drinking plenty of water before, during, and after play helps prevent dehydration and potential heat-related illness.
Treatment method:
- Cool the Skin: Take cool baths or showers to soothe the skin.
- Moisturize: Apply aloe vera gel or a moisturizing lotion to the affected areas.
- Drink Fluids: Consume plenty of water, electrolyte drinks, or clear broths.
- Avoid Caffeine and Alcohol: These can worsen dehydration.
- Eat Hydrating Foods: Include fruits and vegetables with high water content, like cucumbers and watermelon.
- Rest: Rest in a cool, shaded area to prevent further dehydration.
Heat Exhaustion/Heat Stroke
Heat exhaustion and heat stroke are potential risks of playing Pickleball in high temperature environments.
Symptoms include dizziness, nausea, rapid heartbeat, and confusion.
Proper hydration, wearing suitable clothing, and taking frequent breaks in the shade can help prevent heat-related illness.
Treatment method:
- Move to a Cooler Place: Get to a shaded or air-conditioned area.
- Hydrate: Drink cool water or electrolyte drinks. Avoid alcohol and caffeine.
- Cool the Body: Apply cool, wet cloths to your skin or take a cool shower.
- Rest: Lie down and elevate your legs if possible.
- Call Emergency Services for Heat Stroke: Heat stroke is a medical emergency.
- Remove Excess Clothing: Wear lightweight, breathable clothing.
- Monitor Vital Signs: Keep track of body temperature and other vital signs until help arrives.
Finger Injuries (Sprains, Dislocations)
Finger injuries, such as sprains and dislocations, can occur in Pickleball due to falls, catching a ball, or striking the paddle at an awkward angle.
These injuries cause swelling, pain, and potential deformity.
Treatment method:
- Immobilize: Keep the finger still to prevent further injury.
- Ice: Apply ice to reduce swelling and pain.
- Seek Medical Help: Go to a healthcare professional to have the dislocation properly realigned.
- Buddy Taping: Tape the injured finger to a neighboring finger for support, if recommended.
- Pain Relief: Use over-the-counter pain medications as needed.
Eye Injuries (From Ball Impact)
Eye injuries can occur in Pickleball due to direct impact from the ball or contact with a paddle during play.
These injuries can lead to temporary or permanent vision loss.
Wearing protective eyewear and maintaining spatial awareness on the court can help prevent eye injuries.
Treatment method:
- Do Not Rub: Avoid touching or rubbing the eye.
- Apply Cold Compress: Use a cold, clean cloth to reduce swelling and pain.
- Flush the Eye: If there’s debris or a foreign object, rinse the eye with clean water or saline solution.
- Protect the Eye: Use a shield or cover to protect the eye from further injury.
- Seek Medical Attention: See a healthcare professional as soon as possible for a thorough examination.
- Avoid Bright Lights: Stay in a dimly lit area if the eye is sensitive to light.
How to Treat Pickleball Sport Injuries
- Ankle sprains and wrist injuries: Rest, ice, compression, and elevation (RICE) are essential for minimizing swelling and promoting healing in ankle sprains and wrist sprains or strains.
- Knee injuries (ACL, Meniscus): Treatment for knee injuries, such as ACL tears or meniscus damage, may involve physical therapy, bracing, or surgery, depending on the extent of the injury.
- Elbow injuries (Tennis elbow) and shoulder injuries (Rotator cuff, Impingement): Rest, ice, and anti-inflammatory medications can help alleviate symptoms for both types of injuries, while strengthening exercises may help prevent future occurrences.
- Calf strain or tear: RICE therapy, gentle stretching, and strengthening exercises are helpful for recovery and prevention.
- Foot injuries (Plantar Fasciitis): Stretching, icing, and arch supports can help alleviate symptoms and prevent future occurrences.
- Back injuries (Muscle strains, Herniated disc): Rest, ice, and anti-inflammatory medications, along with core strengthening exercises, are essential for prevention and recovery.
- Head injuries (Concussions): Immediate medical evaluation and rest are crucial for appropriate concussion care and recovery.
How to Prevent Pickleball Sport Injuries
Pickleball, a popular and rapidly growing sport, can lead to several common injuries if proper precautions are not taken.
By following essential tips and guidelines, players can prevent these injuries and enjoy the game safely.
- Warm up properly before playing, focusing on stretching the groin, hips, hamstrings, Achilles tendons, and quadriceps.
- Utilize protective gear, such as mouth guards, shin guards, eye protection, and knee and elbow pads; ensure they fit well and are well-maintained.
- Focus on technique when swinging, serving, and moving laterally to reduce the risk of overuse injuries.
- Strengthen muscles surrounding the joints to prevent injuries, including the wrists, shoulders, and hips.
- Rest and recover when experiencing fatigue or pain to avoid exacerbating existing injuries.
- Stay hydrated and protect yourself from sunburn and heat-related illnesses during outdoor play.
- Always be aware of your surroundings on the court to avoid collisions with other players or impacts with the ball and paddle.
- Seek medical attention for any severe or persistent pain, as well as suspected concussions or head injuries.
Preventing injuries is crucial for players at all levels, and understanding the sport’s equipment can help minimize risks on the court.
FAQ
What are some common injuries in Pickleball and their treatments?
Common injuries include ankle sprains, wrist injuries, knee injuries, elbow injuries, calf strains or tears, shoulder injuries, foot injuries, back injuries, head injuries, and finger injuries. Treatments range from rest, ice, compression, elevation (RICE), anti-inflammatory medications, physical therapy, bracing, surgery, immobilization, and strengthening exercises, depending on the injury type.
How can I prevent injuries during Pickleball play?
To prevent injuries, warm up properly before playing, use protective gear, focus on technique, strengthen muscles surrounding joints, rest and recover when experiencing fatigue or pain, stay hydrated, be aware of your surroundings, and seek medical attention for severe or persistent pain.
What can be done to prevent overuse injuries in Pickleball?
Preventing overuse injuries involves focusing on proper technique when swinging, serving, and moving laterally, strengthening the muscles surrounding the joints, and allowing for adequate rest and recovery when experiencing fatigue or pain.
Wear sunscreen, a hat, and sunglasses to protect your skin from harmful UV rays, and drink plenty of water before, during, and after play to prevent dehydration and potential heat-related illness. Also, take frequent breaks in the shade, if possible.
