Stay Safe on the Court: Understanding Common Pickleball Injuries

Pickleball has taken the world by storm, and it's easy to see why. It's a fun, social, and engaging sport that offers a great workout. However, like any physical activity, pickleball comes with the risk of injury. Being aware of the common injuries and how to prevent them can help you stay on the court and enjoy the game for longer.

This newsletter highlights some of the most frequent injuries seen in pickleball players and offers some general advice. Should you need access to immediate care for a pickleball injury, Go To Ortho is here to help with walk-in access to orthopedic providers so that you can get on with your game.

Common Pickleball Injuries:

• Sprains and Strains: Sprains injure ligaments (muscle-to-bone), while strains injure tendons (bone-to-bone).
• Ankle Sprains: Rapid lateral movements and quick changes in direction can put stress on the ankle ligaments, leading to sprains. This can range from mild stretching of the ligaments to a complete tear. Symptoms include pain, swelling, bruising, and difficulty bearing weight.
• Muscle Strains: Overstretching or tearing of muscle fibers can occur in the legs (hamstrings, quadriceps, calves) due to the dynamic movements involved in pickleball. Symptoms include pain, muscle spasms, weakness, and limited range of motion.
• Knee Injuries: The twisting, turning, and bending involved in pickleball can put stress on the knees.
• Meniscus Tears: The meniscus is cartilage in the knee that cushions and stabilizes the joint. Sudden twists or forceful movements can tear the meniscus, causing pain, swelling, clicking or locking of the knee.
• Ligament Sprains (e.g., MCL, LCL): The ligaments around the knee provide stability. Lateral movements can strain or sprain these ligaments, leading to pain and instability.
• Shoulder Injuries: The overhead serving motion and forceful returns can strain the shoulder joint and surrounding muscles.
• Rotator Cuff Tendinitis/Tears: The rotator cuff is a group of muscles and tendons that stabilize and rotate the shoulder. Repetitive overhead motions can lead to inflammation (tendinitis) or even tears in these tendons, causing pain, weakness, and limited range of motion.
• Elbow Injuries: Similar to tennis elbow, pickleball players can develop pain on the outside of the elbow due to repetitive wrist extension during shots.
• Lateral Epicondylitis (Pickleball Elbow/Tennis Elbow): This condition involves inflammation of the tendons that attach to the bony bump on the outside of the elbow. Symptoms include pain and tenderness on the outside of the elbow, which may radiate down the forearm.
• Wrist and Hand Injuries: Gripping the paddle and the impact of the ball can sometimes lead to wrist or hand issues.
• Wrist Sprains/Strains: Sudden movements or falls can injure the ligaments or muscles in the wrist.
• Tendonitis: Repetitive motions can inflame the tendons in the wrist and hand, causing pain and stiffness.
• Achilles Tendinitis/Tears: The Achilles tendon, located at the back of the ankle, can become inflamed (tendinitis) due to overuse or sudden increases in activity. In severe cases, the tendon can tear, which is a serious injury requiring medical attention. Symptoms include pain, stiffness, and difficulty pushing off with the affected leg.

General Tips for Injury Prevention:

While injuries can happen, there are steps you can take to minimize your risk:

• Warm-up Properly: Before playing, engage in dynamic stretches that mimic the movements used in pickleball, such as arm circles, leg swings, and torso twists. A light cardio warm-up, like jogging in place or jumping jacks, can also be beneficial.
• Cool Down and Stretch: After playing, take time to cool down with static stretches, holding each stretch for 20-30 seconds. Focus on stretching the muscles used during play, such as the legs, shoulders, and arms.
• Proper Footwear: Wear supportive athletic shoes with good traction to help prevent slips and falls and provide stability for lateral movements.
• Use Appropriate Equipment: Ensure your paddle grip size is correct, as an incorrect grip can contribute to elbow and wrist issues.
• Listen to Your Body: Don't push through pain. If you feel discomfort, stop playing and rest. Ignoring pain can lead to more severe injuries.
• Stay Hydrated: Dehydration can lead to muscle cramps and fatigue, increasing the risk of injury. Drink plenty of water before, during, and after playing.
• Gradual Progression: If you are new to pickleball or returning after a break, gradually increase your playing time and intensity to allow your body to adapt.
• Strengthening Exercises: Incorporate exercises that strengthen the muscles used in pickleball, such as squats, lunges, calf raises, and exercises for the core and shoulder muscles. This can help improve stability and prevent injuries.
• Improve Flexibility: Regular stretching can improve your range of motion, which can help prevent strains and sprains.

Even with diligent preventative measures, the dynamic nature of pickleball means that injuries can still occur. When they do, you want the best possible care, and you want it quickly. That's where Go To Ortho provides a significant advantage.

Unlike a general urgent care facility, Go To Ortho is staffed by a team of orthopedic specialists who are experts in diagnosing and treating musculoskeletal injuries – the very types of injuries common in pickleball. They have the specialized knowledge and experience to accurately assess your injury and develop a targeted treatment plan to get you back on the court safely and efficiently.

With two convenient Go To Ortho locations you can walk in, walk out, and feel better.