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Don’t Make This Mistake with Pickleball

Pickleball

After months of dodging friends’ invitations to play pickleball, I finally gave in. It was the 4th of July, and we were in Easton, Maryland, with friends and family.

As part of our Gunshenans family tradition, every gathering includes games like Taboo, volleyball, or cornhole. This time, our friends took it up a notch and rented pickleball courts at the local community center. Teams were organized, and a full playoff grid was set up.

At that point, there was no backing out.

After a few quick tips, we were off. In my first game, I lunged left to reach a shot, pivoting on my knee—and that’s when I felt it. Years of rugby and skiing have taught me the signs of an injury, and this didn’t feel right. I even missed returning the ball.

I should have known better. After years of battling my left knee injuries, I probably should have just volunteered to keep score.

As I limped off the court, my ego bruised, I realized it was time to write about pickleball and its physical demands. It’s not shuffleboard, its a dynamic sport and preparation matters!

How Do Pickleball Injuries Happen?

Pickleball injuries happen more often than you’d think, and they result from a variety of factors:

1

Slip, Trip, Fall, or Dive

Even though the court is smaller than a tennis court, the game’s quick pace can lead to slips, trips, or even falls. This often happens while backpedaling for a lob, lunging for a drop shot near the "kitchen", or reacting quickly to an opponent’s play.

2

Hit with Racket or Paddle

Injuries from accidental hits with a racket or paddle are more common than you might expect, especially during doubles games.

3

Hit with Ball

The lightweight ball can still cause harm, particularly to the face or hands during fast exchanges near the net.

4

 Other Movement-Related Injuries

Movements like sudden stops, lunges, and quick direction changes can lead to:

  • Sprains, twists, or strains
  • Dislocations
  • Jammed fingers
  • Rolled ankles
5

Heat-Related Illness

Playing outdoors in the heat can lead to dehydration, dizziness, or even fainting, especially without proper hydration or breaks.

6

Collisions

Running into a fence, the net, or another player can lead to avoidable injuries, particularly in crowded games.

What Are the Most Common Pickleball Injuries?

Here’s a list of injuries frequently seen among pickleball players:

  • Hip fractures: Often caused by falls.
  • Knee sprains: Resulting from quick pivots or improper foot placement.
  • Ankle sprains: Caused by rapid direction changes or rolled ankles.
  • Rotator cuff strains: From repetitive overhead motions.
  • Achilles tendon injuries: Common in players who make sudden starts or stops.
  • Forearm sprains ("pickleball elbow"): Similar to tennis elbow, caused by repetitive wrist flicks.

Why Do Pickleball Injuries Happen?

Pickleball injuries stem from several factors:

  • Repetitive Motions:
    Serving, wrist flicks, and side shuffles strain muscles and tendons, especially if performed with poor technique.
  • Improper Warm-Up:
    Starting play without warming up increases the risk of strains and pulls.
  • Poor Form:
    Incorrect technique while hitting or moving adds unnecessary stress to joints and muscles.
  • Lack of Conditioning:
    Weakness or lack of flexibility in the core, legs, or arms can lead to instability and injury.
  • Age-Related Factors:
    As players age, decreases in strength, flexibility, and balance heighten injury risks.

Is Pickleball Safe for Seniors?

Many seniors are drawn to pickleball as a less physically demanding alternative to sports like tennis or basketball. However, the game still involves cutting, pivoting, and repetitive motions, which can result in:

  • Falls (leading to fractures)
  • Soft tissue injuries like sprains or strains
  • Achilles tendon injuries

Key Tips for Seniors:

  1. 1
    Medical Clearance: Consult your doctor before starting, especially if you have a history of osteoporosis, arthritis, or past injuries.
  2. 2
    Lessons: Taking lessons can help you learn proper form and reduce the risk of injury.
  3. 3
    Physical Therapy: Consider an evaluation with a physical therapist if you’ve had previous injuries, such as meniscal or rotator cuff tears.

A Comprehensive Pickleball Workout Plan

Here’s a framework to prepare your body for pickleball and minimize injuries:

Warm-Up (10 Minutes)

  • Dynamic stretches: Arm circles, high knees, leg swings.
  • Deep lunges with spinal twists.
  • Ankle rolls and toe taps.

Strengthening (20 Minutes)

  1. 1
    Bodyweight squats (3 sets of 12 reps).
  2. 2
    Wall or incline push-ups (3 sets of 10-12 reps).
  3. 3
    Step-ups on a stable surface (3 sets of 10 reps per leg).
  4. 4
    Plank holds (3 sets of 20 seconds).
  5. 5
    Heel raises (3 sets of 15 reps).

Agility & Conditioning (20 Minutes)

  1. 1
    Side shuffles (3 sets of 30 seconds).
  2. 2
    Cone drills: Set up 4 cones in a square and shuffle between them.
  3. 3
    Interval cardio: Alternate 1 minute of fast walking or jogging with 2 minutes of recovery.

Whatever activity I pursue, I always strive to match my fitness plan to the specific demands of the sport. As an aging athlete, maintaining a consistent fitness program has become essential for me to keep enjoying mountain biking, surfing, golfing (though not very well), and downhill skiing. While it requires more preparation and effort as I age, it’s a small price to pay to continue spending quality time with my family doing the activities we love. Lets keep moving!

A Personal Note

To contact Tom Willemann, Owner and Physical Therapist from Apex Orthopedic Rehabilitation, please visit the clinic’s web site at www.apexorthopedicnj.com, call the clinic at 201-251-2422, or email the clinic at info@apexorthopedicnj.com.

Medical Disclaimer: The information provided by Tom Willemann from Apex Orthopedic Rehabilitation in Wyckoff, New Jersey is for informational purposes only and is not intended as a substitute for advice from your physician or other healthcare professional. You should not use this information for the diagnosis or specific treatment of any health problem or for prescription of any medication or other treatment. You should consult with a healthcare professional before starting any diet, exercise, or supplemental program, before taking any medication, or suspect you might have a health problem. You should not stop taking any medication and/or should not discontinue any prescribed treatment or exercise without first consulting your physician. The opinions expressed by Tom Willemann from Apex Orthopedic Rehabilitation are of the author and the author alone.

Tom Willemann

Tom Willemann

Tom Willemann is a premier physical therapist based out of Bergen County, New Jersey. He holds an MS in physical therapy from the University of Miami, is credentialed in the world-renowned McKenzie Method of Mechanical Diagnosis and Therapy (MDT), and holds an OCS (Orthopedic Clinical Specialist) certification. As of 2018, there are approximately 14,000 ABPTS certified specialists in the nation and less than 400 of them are located in the state of New Jersey. Tom is the owner and director of Apex Orthopedic Rehabilitation in Paramus. He opened the clinic, which specializes in spine and sports injury prevention, in 2004 after many years of experience in the field. Tom’s caring interest in others and his strong belief in continuity of care, combined with his clinic’s ability to find solutions for the most difficult orthopedic problems, have earned Apex Orthopedic Rehabilitation its excellent reputation with patients and medical professionals in northeastern New Jersey and beyond. A true “family man,” Tom takes pride in his clinic’s warm and welcoming environment.
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