Avoiding Injuries And Issues In Pickleball

 
With the amazing popularity of pickleball, many people have started playing, assuming it to be an easy, non-strenuous sport.

However, as anyone who has played knows, it can be quite strenuous, depending on how competitively you want to play.

Often, new pickleball players may not have been accustomed to regular exercise. As a result, they are more prone to injury.

Most of the injuries in pickleball can be divided into two types.

One type is a musculoskeletal injury.

The second type is a cardiovascular issue.

The musculoskeletal injuries may include ankle, knee, shoulder, and elbow strains or sprains. There can be knee cartilage injuries.  There may also be overuse injuries such as rotator cuff injuries of the shoulder or pickleball (tennis) elbow.  There can also be calf injuries, Achilles tendon injuries, and flare ups of arthritic knees, wrists, shoulders and elbows.  

Less often, there can be more serious musculoskeletal injuries such as fractures and tendon ruptures.  

There may also be cardiovascular issues such as blood pressure problems leading to dizziness or fainting.  There may be heart rhythm disturbances called arrhythmias as well as blood flow issues in the heart leading to a myocardial infarction (heart attack).

Fortunately, these more serious issues are much less common.

What can be done to minimize any issues or injuries from playing pickleball?

 
Tips to prevent injuries and issues from pickleball.

1.    “Dynamic” stretching before playing – This is not the typical “static” stretching where you stretch a muscle and hold it for 15 – 20 seconds. This is a movement type of stretching in which you do activities such as lunges, high stepping, side shuffles, or jumping jacks.  It might even include jogging in place or jogging around the court. It is also important to do arm stretches especially for your shoulders such as arm swings and shoulder circles. These dynamic stretches should not only warm up your tendons, muscles and joints, but they also should elevate your heart rate.  It is important to do these before playing pickleball.  

2.    Wearing proper court shoes – Many people pay little attention to the importance of appropriate shoes. Court shoes are different from running shoes. Court shoes are designed to provide better support for side to side and stop and start movements. The increased support can help prevent ankle sprains and falls.

3.    Hydrating appropriately – Before playing any sport, be you’re your doctor approves of you participating. Pickleball can be very strenuous. It usually causes players to sweat. When you are sweating and breathing hard, your body is losing fluids which need to be replenished.  Drinking enough water or a Gatorade type drink before, during, and after playing is very important. If you begin to feel dizzy, you need to stop playing, drink fluids, and sit down or lay down. Pickleball, like any exercise, puts a strain on your heart. You don’t want to overstress your heart by also being dehydrated. And it may take several hours after playing to reach an adequate hydration level. Until that level is reached, any feelings of dizziness or queasiness should be taken seriously. 

4.    Being Very Cautious, Or Avoiding, Energy drinks – Many people today try to improve their athletic performance by consuming Energy drinks. There is a growing question of whether there is truly a proven performance advantage from their use. That question is still being answered, but there is no question about the potential harmful effects of Energy drinks. There is a big difference between Sports drinks and Energy drinks. The biggest difference is the caffeine in Energy drinks. Caffeine levels in these drinks can be quite high. The FDA does not regulate the caffeine levels in Energy drinks. Caffeine can cause numerous side effects which are problematic when combined with pickleball. Caffeine causes frequent urination. This side effect, when combined with the fluid losses from playing pickleball, can result in greater levels of dehydration. That may lead to dizziness or fainting.  In addition, the greater caffeine consumption associated with drinking energy drinks can cause increased blood pressure and heart rhythm disturbances called arrhythmias. There are multiple reports of fatal cardiac arrythmias in young athletes resulting from Energy drinks. If they can happen in young athletes, they can occur in weekend warrior athletes as well. So, again, be cautious with their use. Or better yet, just avoid them!

5.    Playing regularly – If you are going to play, it is better to do so regularly. It is better for your body to become accustomed to the workout associated with playing pickleball.  This is no different from any other workout activity. For example, lifting weights occasionally is not good for your body. In fact, it makes you more prone to injury. The same is true with pickleball.  Playing infrequently and inconsistently is not as good for you as playing regularly. 

6.    Cooling down after pickleball – Cooling down after pickleball is just as important as warming up beforehand. In contrast to suddenly stopping strenuous exercise, cooling down helps prevent side effects. It allows your body to slowly return to its pre-exercise state.  It allows your blood pressure to slowly return to normal rather than rapidly dropping. It allows your heart rate to slowly return to normal.  In addition, some light, easy “static” stretching exercises after pickleball can help prevent muscle soreness, cramping, and stiffness.  

 
Pickleball is a great sport which can provide hours of fun and enjoyment on a regular basis.

But, it is a sport, and that does carry with it the potential for injuries or adverse issues.

However, following the guidelines listed here should go a long way toward maximizing your enjoyment of pickleball and minimizing any unpleasant side effects.

​Let’s play!!