Ace Your Next Match: The Florida Pickleball Playbook

Preparing for the Court: Warm-up Essentials

A proper warm-up is crucial for preventing injuries and maximizing your performance.

Key Warm-up Components:

• Dynamic Stretching: Focus on movements that mirror pickleball actions, such as arm circles, leg swings, torso twists, and high knees.
• Light Cardio: Increase your heart rate with a light jog or jumping jacks.
• Practice Swings: Loosen up your shoulders and wrists with practice swings.

Common Pickleball Injuries and How to Avoid Them

Understanding the common injuries associated with pickleball can help you take proactive steps to prevent them.

1. Falls and Fractures

Sudden changes in direction, reaching for the ball, or collisions can lead to falls, potentially resulting in fractures, especially to the wrist, hip, and ankle.

Minimize Your Risk Of Injury with these Preemptive Steps:

• Wear supportive shoes with good traction to prevent slipping.
• Be mindful of your surroundings, including other players, the net, and any obstacles.
• Focus on controlled movements and avoid overextending yourself.
• Maintain a balanced stance and avoid sudden lunges.
• Strengthen core muscles to improve stability and balance.

2. Rotator Cuff Tears 

Repetitive overhead motions, like serving or smashing in pickleball, can strain the rotator cuff muscles in the shoulder.

Protect Your Shoulders:

• Use proper serving techniques to minimize stress on your shoulder.
• Strengthen your rotator cuff muscles with targeted exercises.
• Gradually increase your playing time and intensity.
• Warm up your shoulders before playing with dynamic stretches.
• Avoid overhead movements that cause pain or discomfort. 

3. Epicondylitis (Tennis Elbow)

 Incorrect grip or technique can lead to inflammation of the tendons on the outside of the elbow.

Prevent Tennis Elbow:

• Use a comfortable and relaxed grip on your paddle.
• Choose a paddle with the appropriate grip size and weight.
• Strengthen your forearm muscles.
• Stretch your wrist and forearm muscles regularly.
• Avoid repetitive backhand strokes if they cause pain.

4. Wrist Injuries 

Sudden impact or repetitive stress on the wrist can cause sprains, strains, or even fractures.

Safeguard Your Wrists:

• Consider wearing a wrist brace or support for added stability.
• Use controlled wrist movements during swings and volleys.
• Strengthen the muscles around your wrist.
• Avoid excessive or sudden wrist flexion or extension.
• Ensure your grip isn’t too tight, which can strain your wrist.

5. Achilles Tendonitis

Quick starts and stops can strain the Achilles tendon, leading to inflammation and pain.

Prevent Achilles Tendonitis:

• Wear shoes with good arch support and cushioning.
• Regularly stretch your calf muscles.
• Gradually increase your activity level.
• Avoid running or jumping on hard surfaces.
• Strengthen your calf muscles with exercises like heel raises.

6. Knee Injuries

Lateral movements and lunging can stress the knee ligaments, potentially causing tears or sprains.

Protect Your Knees:

• Strengthen the muscles around your knee, including quadriceps, hamstrings, and calves.
• Include dynamic stretches in your warm-up to prepare your knees for pickleball movements.
• Avoid sudden twisting motions.
• Maintain a healthy weight to reduce stress on your knees.
• Use proper footwear with good support and cushioning.

Is Pickleball Safe for All Ages?

Pickleball is a great sport for all ages. However, it’s important for older adults to be mindful of age-related factors that can increase the risk of injuries. 

• Age-Related Considerations:
  • Decreased bone density can increase the risk of fractures.
  • Reduced muscle mass and flexibility can make strains and sprains more likely.
  • Weaker joints can be more prone to injury.
• Tips for Older Adults:
  • Gradually increase your playing time and intensity.
  • Focus on balance exercises to improve coordination.
  • Listen to your body and rest when needed.

Expert Care for Pickleball Injuries

If you experience a pickleball injury, Orlando Orthopaedic Center is here to provide comprehensive care, including:

• Non-surgical treatments: Physical therapy, pain management, injections, and bracing.
• Minimally invasive procedures: Arthroscopy for joint repair, tendon repair, and cartilage restoration.
• Joint replacement surgery: For severe joint damage, we offer advanced joint replacement options.

Don’t let an injury keep you off the court!

Want to learn more about staying healthy and playing pickleball safely? Download “The Florida Pickleball Playbook: Your Guide to Staying Active and Injury-Free” today!

Need help with an injury? Contact Orlando Orthopaedic Center to schedule an appointment with our sports medicine specialists. We’re here to help you stay active, play your best, and enjoy pickleball to the fullest!