Pickleball has been attracting tens of thousands of players across the country, with participation continuing to increase as facilities and awareness grow.  Pickleball captivates players with its easy-to-learn format and engaging dynamics, making it accessible to all ages and fitness levels while fostering social interaction.  With the added benefits of low-impact exercise and the thrill of dynamic competition, it's an attractive sport for both beginners and seasoned players alike.

But not everything is positive!  As with any physical activities there are risks for injuries. Taking preventive steps, such as proper warm-ups, wearing the right footwear, and strengthening exercises, can help reduce the risk of these injuries. 

The top seven injuries commonly associated with Pickleball are:

  1. Blisters can be caused by the constant movement and friction of the feet within your shoes, especially if wearing improper footwear.  Blisters can also develop on your hands.

  2. The Achilles Tendon can become inflamed and painful due to repetitive strain, primarily from the quick starts and stops that are a frequent part of the game.  It is essential to warm up properly and avoid overuse.

  3. Ankle Sprains can occur during side to side movements, such as reaching for wide shots or quickly changing directions, causing the ankle to roll and potentially stretching or tearing ligaments usually on the outside of the ankle

  4. Plantar Fasciitis which is inflammation of the main tissue along the bottom of the foot.   Pain is often felt in the heel and can be very sore when you first step out of bed in the morning. Plantar fasciitis can result from improper footwear combined with the quick movements typical in Pickleball.

  5. Knee Ligament Strain caused by the dynamic and lateral movements in pickleball can put significant stress on the knees.

  6. Tennis Elbow (Lateral Epicondylitis): Although named after another sport, this injury can occur in Pickleball due to repetitive arm and wrist movements, resulting in pain and inflammation of the elbow area.

  7. Wrist and Shoulder Strains due to frequent use of the wrist for shots and volleys, combined with repetitive overhead movements such as serving or smashing, can result in strains. These injuries are often caused by improper technique or overuse, affecting both the wrists and shoulders, with potential for rotator cuff issues.

 

While not really an injury, another thing to consider is dehydration or heat exhaustion if you are playing in hot conditions without adequate hydration. It is important to drink plenty of water and use electrolytes which can help prevent dehydration or heat-related illnesses. 

 

Taking preventive steps, such as proper warm-ups, wearing the right footwear, and strengthening exercises, can help reduce the risk of these injuries.

Preventing Injuries in Pickleball.

We can reduce the chance of injuries among Pickleball players with a few simple steps:

  •  Choose Proper Footwear: Court shoes should have a wide base, solid heel counter, and proper sole flexion to allow you to move with stability and confidence. Avoid shoes with extreme grip or those with herringbone tread patterns as these can cause your feet to “stick” too much leading to injury.

  • Warm-Up Routine: Start with some simple ankle mobility exercises—point and flex feet, and make circles. Include heel and toe walks for 30 seconds each, followed by calf raises to warm up the Achilles tendon. Also, include some type of easy cardio for 5-10 mins to get your heart rate up and your blood pumping. 

  • Stretch Regularly: In your lower legs, target your calves / Achilles tendon and plantar fascia along the bottom of your foot.  Hold each stretch for 20-30 seconds, repeating three times but do not push to the point of pain.  You should stretch before the game and after as part of your cool down.

  • Strength Training: Focus on ankle stability and foot strength. Toe exercises like picking up marbles and using resistance band exercises in various directions can be  effective

  • Balance Training: Stand on one foot with small knee bends to develop proprioception, and reduce the risk of sprains. Advance to closing eyes or moving the free leg if you are comfortable.

  • Post-Play Recovery: Elevate your feet, use an ice pack for short periods and consider compression stockings to aid in recovery.  Give your body enough time to recover before playing again and be sure to include alternate physical activities to your schedule so different muscles are used. Be careful not to do “too much , too soon”.

 

Spotting Early Alert Signs

Being vigilant about early alert signs is important. Pay attention to continuous pain affecting your movement, swelling, unusual sounds or feelings, and prolonged stiffness upon waking. These may be signs that your foot mechanics are off. Custom orthotics can help address these abnormal foot mechanics and distribute pressure more evenly. 

Should any of these alert signs occur during pickleball, it's advisable to seek expert assistance at our Collingwood foot clinic to facilitate a rapid and trouble-free return to the court.

 

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