Like any other sport, care must be taken to avoid overexertion and injury. Below are some of the things you should do to stay healthy and have more fun.
Getting Ready to Play
- Be aware of any obstacles in the area that you might run into or trip over, such as benches or gym equipment.
- Never play on a wet court; they are extremely dangerous. One way to check a damp court surface is to press your toe down firmly and make a twisting motion. If you leave an obvious “wet” spot it’s too wet to play.
- Check with your doctor regarding exercise and any physical conditions that exist or may have previously existed.
- Give any existing injury plenty of time and rest to heal before you resume play.
Before Play:
- Warm up and Stretching
- Eye Protection:
- Appropriate Footwear
During Play
- Learn to return lobs correctly. Never back up on your heels. Instead, turn around and go back to get to the ball. Serious head injuries can occur if you fall backwards.
- During play, if pain occurs stop playing and ice the area of pain. Continuing to play will likely aggravate your problem.
- Age, experience, physical condition and athletic ability will impact the level of your game. Don’t try to make plays beyond your abilities.
- Be sure to drink water, replenish electrolytes and eat appropriate snacks. You need a balance of electrolytes and food to prevent dehydration. Symptoms include dizziness, weakness, fatigue, an irregular heartbeat and fainting.
After Play
- Cool Down. After playing, you may want to do a little stretching or take a slow walk home. This will help lower your body temperature and bring your heart rate slowly back to normal.
Pickleball Injuries
Like any sport, there is a risk of injuries.
- Ankle Strain: A strain involves a ligament and most commonly occurs on uneven terrain, stepping on a stray ball or another player’s foot. The pain is usually felt on the outside of the ankle and there may or may not be immediate swelling. Swelling is not a sign of severity.
- Achilles Tendon Strain: (back of the ankle) This involves a tendon or muscle group; the most common cause is a stop-and-go action or a sudden change of direction. This injury is very common in people over age 40. There is a sudden snapping feeling or a pain like being hit in the back of the leg. A rupture is obvious. There will be an indentation in the Achilles tendon area. The person cannot walk and needs immediate attention.
- Heel Bruise: Pain occurs on the bottom of the heel with every step. This is considered an overuse injury and usually occurs over a period of time. The best treatment is rest and using a heel cup or donut during play.
- Knee Strain: A sprain occurs by a twisting or rotation of the knee. The most common is a medial collateral sprain and the pain is on the inside of the knee, just to the side of the knee cap.
- Hamstring, Groin or Quad Strain: The most common is a hamstring strain, generally caused by overextending or reaching to return a ball. Again, the most serious will show a sign of an indentation where the tear occurred.
- Wrist Fracture: The most common cause is going backward for a ball, falling and landing on an extended arm. Learning to roll out of a fall and not extending your arm to land can help avoid this injury.
- Shoulder Strain: This is often caused by overuse, too many overheads, playing too long, etc. It can also occur on a single overhead smash in which the rotator cuff muscles (top of the shoulder) are strained.
The information on this page has been sourced from the USA Pickleball Associaiton Player Health and Safety Page and is a guide only. Visit https://usapickleball.org/play/health-safety/ for more information.
