21 Most Common Pickleball Injuries and How to Prevent Them

Pickleball, a fast-growing sport enjoyed by both the young and elderly, unfortunately, isn’t without its share of injuries.

Missteps, falls, and strokes can lead to bruises, sprains, and even long-term damage if not properly addressed.

The objective is not to instill fear, but to bring awareness to the inherent risks and to share essential preventative measures.

Understanding common injuries and knowing how to sidestep them can make the game safer and more enjoyable.

Several tactics can be employed, from regular stretching exercises to selecting the right equipment.

With the correct knowledge at hand, everyone can benefit from a safer pickleball experience.

Most Common Pickleball Injuries And How To Prevent Them

1. Ankle Sprains: Use ankle braces for support.

The game of pickleball requires quick lateral movements, sharp turns, and sudden stops, which can sometimes lead to ankle sprains.

An ankle sprain occurs when the ligaments supporting the ankle stretch beyond their limit and tear.

It’s a common injury among pickleball players due to the very movements required in the sport.

Because of the frequency of ankle sprains, it’s important to take preventative action.

One effective preventive measure is to use ankle braces for support.

Ankle braces, also known as ankle supports, are devices designed to immobilize the ankle while providing compression and stability.

They protect the ankle joint from dangerous movements, reducing the risk of sprains and other injuries.

Ankle braces can come in different forms; some resemble a boot, while others may look more like a padded anklet.

They work by limiting the range of motion of the ankle, which helps prevent the ligaments from stretching too far and tearing.

Using an ankle brace while playing pickleball could potentially save you from a painful ankle sprain and extended time away from the court.

However, it’s important to note that ankle braces should be used as a preventive measure, not as a substitute for proper technique and conditioning.

Proper footwork and strengthening exercises are also critical for preventing ankle injuries.

By watching the provided video, you might learn more about the prevention of various sports injuries.

It could also provide additional information about the best practices for wearing ankle braces while playing pickleball or any other sport.

Overall, while ankle sprains are common in pickleball, they’re not inevitable.

With the right prevention strategies, such as the use of ankle braces, you can keep your legs healthy and continue enjoying the game you love.

Above all, it’s always important to listen to your body and rest if needed before pushing yourself too far and risking injury.

2. Elbow Tendinitis: Warm up before playing

While playing pickleball, one of the most common injuries that often happen is the elbow tendinitis.

Elbow tendinitis, also known as tennis elbow, is a painful condition caused by overusing the elbow during activities like pickleball.

The overuse of the elbow creates excessive tension in the tendons of the forearm leading to inflammation.

In pickleball, one generally uses a racket, and the repetitive swinging motion can accelerate the development of elbow tendinitis.

To prevent this injury, the key strategy is to ensure a proper warm-up routine before diving into the game.

Warming up improves the elasticity of the muscle tissue, reducing the chances of this injury.

Thus, the significance of warming up cannot be overstated as it not only prepares the muscles for the activity ahead but also improves blood circulation, bringing more oxygen and nutrients to the muscles.

Furthermore, warming up increases the muscle temperature, leading to faster muscle contractions and relaxations which helps in improving the performance.

Then you can proceed by doing some specific warm-up exercises to target the forearm muscles which are responsible for swinging the racket.

These exercises include wrist extensions, wrist curls, supination and pronation of the arm, which can effectively stretch and strengthen the forearm muscles.

Besides warming up, correct technique is also of utmost importance in avoiding elbow tendinitis.

Inappropriate techniques increase unnecessary strain to the elbow joint and the forearm muscles, which greatly increases the risk of elbow tendinitis.

So, it is recommended to get some professional advice on the correct techniques of swinging the racket to prevent any undue strain on the elbow.

However, in case of any discomfort or pain in the elbow, it is advisable to rest, since continuing to play may exacerbate the injury.

Last but not least, working on overall fitness, including strength and flexibility, can be a good protective mechanism against such injuries.

This is because a strong and flexible body is more resistant to injuries as it can better handle the strains and stresses from pickleball, or any physical activity.

3. Wrist Sprains: Wear Wrist Support While Playing

One of the common injuries experienced by pickleball players is a wrist sprain. This typically happens when a player falls onto an outstretched hand during a game or experiences a sudden twist of the wrist.

The pain, swelling, and difficulty in moving the wrist associated with sprains can hinder their performance and enjoyment of the sport.

It is essential to understand that the impact of the game, especially if it is frequent and intense, can strain the ligaments in the wrist over time. This may progressively deteriorate the wrist’s function, leading to a sprain.

One way to prevent this kind of injury is by wearing wrist support while playing pickleball, as it provides stability and reduces the risk of overstressing the wrist.

The wrist support acts as a cushion and protective layer for the wrist, absorbing the forces that may otherwise directly affect the wrist’s weak points.

It enhances the wrist’s stability by uniformly distributing the pressure and preventing sharp twists that can lead to distress on the wrist.

As various types of wrist supports are available in the market, it is crucial to choose one that fits comfortably and does not restrict your movement during play.

A well-fitted wrist support will ensure you can continue enjoying the sport while minimizing the risk of injury.

Watching this video can provide useful instruction on how to wear a wrist support correctly.

A proper understanding and implementation can significantly amplify the protective benefits of the support, further decreasing the chances of sprains.

Pickleball, a game of quick reflexes, requires the players to make rapid movements with their hands, which increases the risk of wrist injuries.

Therefore, apart from wearing wrist support, incorporating specific wrist workouts and exercises can also be beneficial. These exercises could help strengthen the wrist, further reducing the risk of sprains or other related injuries.

Remember, preventing an injury is always better than treating one. Therefore, it’s essential to consider preventive measures, such as using wrist support, to ensure a safe and enjoyable pickleball playing experience for all.

4. Shoulder Injuries: Regularly perform shoulder strengthening exercises.

Among the most common injuries in pickleball are shoulder injuries, mainly due to the unique combination of movements in the game.

These injuries often occur as a result of excessive overhead motions, or sudden rotating movements that place a great deal of stress on your shoulder muscles and joints.

Pickleball, like tennis and volleyball, requires swift movements, abrupt changes in direction, and frequent arm swings which all contribute to shoulder wear and tear.

Therefore, one major way to prevent shoulder injuries is by regularly performing strengthening exercises specifically designed for the shoulder muscles.

A balanced workout routine targeting shoulder muscles can significantly reduce the likelihood of a pickleball related shoulder injury.

It’s not just about fortifying the muscles, but also maintaining the flexibility of the shoulder joint is crucial.

Exercises such as rotator cuff stretches and lateral raises can help to bolster the strength of your shoulder muscles and at the same time improve your range of motion.

Notably, consistent strength building also contributes to better performance in the game as it allows for more powerful swings and serves.

Implementing a routine of warm-up and cool-down stretches before and after matches can also prevent shoulder injuries.

These stretches increase circulation to the shoulder muscles, preparing them for the game and helping to alleviate any muscle tightness post-game.

In addition to exercising, keeping the right form during the game is essential. This means avoiding excessive overhead smashes or forceful underhand serves that can strain the shoulder unnecessarily.

Another worthwhile measure is to take frequent breaks during gameplay to give your shoulder muscles a respite.

Continuous play without breaks can lead to muscle fatigue, thus increasing the risk of injury.

It is also recommended to seek a physiotherapist’s guidance in making a tailored shoulder exercise regimen and maintain the proper technique throughout your pickleball play.

Finally, remember it’s always crucial to listen to your body. If you feel any discomfort or pain in your shoulder while playing, stop and seek immediate medical attention.

Shoulder injuries, like any other injury, if left untreated can become chronic and can considerably affect your quality of life beyond the pickleball court.

5. Knee Injuries: Wear proper shoes to provide support

One of the most common injuries that can occur while playing pickleball is to the knee.

Knee injuries can range from minor sprains and strains to severe injuries like ligament tears or fractures.

These injuries can cause significant pain and discomfort, limiting your ability to play and impacting your overall quality of life.

Many knee injuries are caused by sudden changes in direction, quick stops and starts, and jumping during play, all of which are common movements in pickleball.

Wearing the right type of shoes is critical in preventing these injuries.

Proper footwear provides the necessary support and stability for your feet and knees, minimizing the risk of injury.

To further mitigate this risk, consider investing in shoes specifically designed for pickleball, as they offer optimal grip, cushioning, and support.

The correct fit is also important. Shoes that are too tight or too loose can create imbalance and unstable footing, risking injury.

Playing on a good surface, like a well-maintained court, also helps reduce the risk of knee-related injuries.

Learning and applying proper form and technique during play is another effective strategy for preventing knee injuries.

Proper exercise and stretching before and after playing can also greatly help in minimizing the risk of knee injuries.

It goes without saying that maintaining a healthy body weight can likewise lower the strain on your knees.

And remember to always listen to your body. If you feel any pain or discomfort in your knees while playing, stop immediately to prevent further damage.

By watching this video, you will glean further insights into how to reduce the risk of knee pain, along with other injuries, while playing pickleball. The video also provides useful tips on exercises you can do to boost your performance and overall fitness level.

In conclusion, preventing knee injuries involves a combination of wearing proper shoes, maintaining a good exercise and stretching routine, listening to your body, and applying proper form and technique during play.

6. Rotator Cuff Strains: Rest and Ice After Playing

Rotator cuff strains are common injuries among pickleball players, often resulting from incorrect swing techniques or strenuous overuse.

Patients with rotator cuff strains typically experience pain, weakness and limitations in their range of motion.

While performing certain tasks, such as lifting or reaching, they may encounter an increase in discomfort.

The treatment for such strains usually includes rest, icing, and physical therapy.

This approach aids in reducing inflammation and pain, while promoting healing and regaining strength in the rotator cuff.

It is crucial to rest and ice your shoulder immediately after playing to alleviate the pain and prevent further damage.

This process, referred to as RICE (Rest, Ice, Compression, and Elevation), is a widely-accepted method for treating soft tissue injuries.

Alongside aiding in the healing process, it also plays a significant role in injury prevention.

Moreover, icing after intense matches or training sessions may help minimize the likelihood of developing a rotator cuff strain.

In the context of prevention, it’s essential to learn and employ the correct swinging techniques, shoulder control, and follow a strengthening rehab program if you’ve suffered from this condition before.

A comprehensive warm-up routine should also be incorporated, especially exercises that are focused on warming up and preparing the muscles in your shoulder.

Seeking professional help can also prevent escalating minor strains into more severe injuries.

Physical therapists and other health professionals can provide individualized exercises and therapies to improve one’s shoulder stability and strength, ultimately decreasing risk of injury.

Maintaining a healthy shoulder is key to avoiding these strains and thus enjoying a long and uninterrupted pickleball career.

Remember that while pickleball is an enjoyable sport, it is important to look after your body and listen to it when it’s signaling for a break or when something feels off.

Lastly, do not rush your recovery if you suffer from a rotator cuff strain; take your time healing before you start playing again.

7. Lower Back Pain: Stretch and Strengthen Your Back Regularly

In the physically demanding sport of pickleball, lower back pain can often occur as a result of repetitive movements and incorrect posture.

Players may find themselves experiencing discomfort during and after play, a sign that the muscles in the lower back may be under undue stress.

It is therefore crucial for players to take preventative measures, such as stretching and strengthening exercises, to avoid these painful occurrences.

Regularly integrating specific lower back exercises into your routine can significantly reduce the risk of injury and enhance your performance.

This implies the importance of preparing your body adequately before any pickleball game.

Continuous stretching not only enhances muscle flexibility, but it also helps to improve posture, which is key to avoiding undue stress on the lower back.

Similarly, strength training exercises for the lower back are essential for providing the stability required for the rapid movements in pickleball, lessening the chance of injuries.

For more practical insights into this, a video packed with relevant back stretching exercises can be beneficial.

Following these demonstrated exercises consistently may greatly assist in managing and preventing lower back pain associated with pickleball.

Being diligent and regular with these preventive measures is the key to maintaining a healthy lower back while playing.

Remember, any new exercise routine should be initiated gradually, giving your body enough time to adjust to new movements.

Do not exert excessive force or pressure on your back while stretching or strengthening.

This could lead to adverse effects, potentially worsening the situation.

A professional trainer or physiotherapist can help you adopt the right techniques and exercises based upon your current fitness level and medical condition.

Even a minor twisting or turning incident could exacerbate a dormant lower back issue, so it’s important to learn and perform these exercises correctly.

Hence, addressing back pain in pickleball involves a mix of preventative practices, right techniques, and regular flexibility and strength-building exercises.

8. Hamstring Injuries: Incorporate hamstring stretches in warm-ups.

One of the most common pickleball injuries is the hamstring injury. It occurs when the large muscles at the back of the thigh are strained or pulled.

Often, these injuries happen during rapid movements, sudden starts, and sudden stops, which are frequent in pickleball.

The primary contributing factor to hamstring injuries is poor stretching and, in some cases, inadequate physical preparation before play.

For pickleball players, preventing hamstring injuries should be a mainstay in their warm-up routines.

Incorporating a variety of hamstring stretches into your warm-ups can go a long way toward prevention.

With consistent and carefully performed stretches, the hamstrings can become more flexible and less prone to injury.

In addition to regular stretching, strengthening the hamstrings can also decrease the risk of injury.

Performing exercises that target both the hamstrings and the muscles around them can further enhance stability and flexibility.

It’s important to note, however, that warm-ups and stretches should be done properly to achieve their preventive purpose.

This means that stretches should be held for an adequate length of time, ideally about 30 seconds per stretch.

Also, rushing through the movements or stretching too forcefully can cause the muscles to tighten and potentially cause injury.

Therefore, the focus during warm-ups should be on quality, not quantity, of the stretches.

Finally, remember that even with the most careful precautions and preparation, injuries may still occur.

If you experience a significant amount of pain during or after playing pickleball, it is advisable to seek medical attention.

Addressing hamstring injuries early and accurately can prevent potential long-term damage and accelerate the healing process.

9. Shin Splints: Wear supportive and cushioned shoes.

Shin splints are a common injury that can affect pickleball players, particularly those who engage in vigorous and regular gameplay.

Shin splints refer to pain along the inner edge of the shinbone or tibia.

This discomfort typically stems from inflammation of the muscles, tendons, and bone tissue around the tibia.

Pickleball players primarily experience shin splints as a result of overuse or repetitive stress on the shinbone and the connective tissues that attach muscles to the bone.

Injury prevention research emphasizes that the type of footwear worn during play significantly affects the likelihood of developing shin splints.

This is due to the role that shoes play in providing shock absorption, support, and cushioning to the feet and lower legs.

Therefore, donning supportive and cushioned shoes reduces undue stress on the shinbone and surrounding tissues.

Quality footwear can minimize the impact of each step, thereby potentially reducing the risk of shin splints.

From the embedded video, a physiotherapist and avid runner delve into the relationship between shin splints and running shoes.

You will understand the intricacies of picking the right shoe to prevent shin splints and other related injuries during your pickleball games.

In addition to wearing proper footwear, pickleball players can further prevent shin splints by incorporating a good warm-up routine before games to prepare their muscles for activity.

Similarly, engaging in exercises designed to strengthen the lower leg muscles can be beneficial.

Furthermore, adopting a manageable pace of play, particularly for novice players or those returning from a break, can help avoid sudden spikes in activity that might otherwise stress the shinbone and its associated tissues.

Remember that prompt medical attention is important if shin splints develop, despite preventative measures.

A healthcare professional can provide an accurate diagnosis and recommend an appropriate course of treatment.

These could include rest, application of ice, over-the-counter pain relief, physical therapy, and in some severe cases, surgery.

In conclusion, wearing supportive and cushioned shoes is vital to preventing shin splints in pickleball.

However, it is equally important to acknowledge that prevention extends beyond proper footwear to include strategic gameplay and consistent strength and conditioning work.

10. Achilles Tendinitis: Stretch your calf muscles daily.

Achilles tendinitis is a common injury among pickleball players because of the constant running and pivoting movements involved in the sport.

This condition often presents as a pain in the back of your lower leg near the heel, and it’s often worst after periods of activity and in the morning.

Most people who experience Achilles tendinitis have a history of not doing enough calf stretching exercises, leading to inflexibility in that area.

The good news is that with appropriate intervention, this type of injury can not only be treated successfully, but often, can be prevented as well.

The key to preventing Achilles tendinitis lies primarily in the daily stretching of your calf muscles.

This stretching prevents the muscles and tendons in your calf from becoming too tight, which can lead to strain and injury. Creating a routine where you are stretching your calf muscles daily can provide flexibility and reduce the risk of injury.

These stretches should not be performed hastily; rather, they require a slow and controlled execution for the best outcome.

Moreover, besides stretching, warming up before you play pickleball is also beneficial. A good warm up increases blood circulation in your muscles, making them more pliable and less prone to injury.

Furthermore, having proper footwear that provides good heel support can reduce strain on the Achilles tendon.

If you have had Achilles tendinitis in the past, or are concerned about developing it, it may be prudent to wear shoes with added heel cushioning, and even consider using orthotic inserts for additional support.

Specific strength training could also work to fortify your calf muscles and make them less prone to injury. Improving your muscle strength grants you control over your movements, and prepares your body for the strain of pickleball.

Lastly, it’s important to listen to your body. If your calf muscles are feeling particularly tight or stiff, if you’re experiencing discomfort or pain in your Achilles tendon, it’s crucial to take a break from playing and rest.

While taking a break, you may apply ice to the tendon and elevate your leg to help reduce inflammation and accelerate the healing process.

Appropriate self-care and attention to the signals of your body can contribute significantly to the prevention of pickleball injuries like Achilles tendinitis.

Remember, prevention is always better than cure and when it comes to the rigors of pickleball, this sentiment rings true.

11. Concussions: Always Wear Protective Head Gear

It’s no secret that sports activities, including pickleball, can be associated with injuries ranging from minor sprains and pulls to more serious conditions, such as concussions.

Concussions are a type of traumatic brain injury that can occur when a blow to the head or body causes the head and brain to move rapidly back and forth.

This sudden movement can cause the brain to bounce around or twist within the skull, creating chemical changes in the brain or sometimes damaging brain cells.

A concussion might not be directly related to the physicality of the game but rather from accidental falls, player-to-player collisions or getting hit by a pickleball.

Pickleball, as a sport, is fast-paced and requires quick reaction times which can sometimes lead to accidental injuries when players are focused on the ball and not their environment.

This is why using protective headgear while playing pickleball can be an essential way to prevent such types of serious injuries.

The use of appropriate headgear can help absorb and distribute the impact of a fall or collision, preventing serious harm to the player’s head.

Moreover, wearing a helmet can give players the confidence they need to fully engage in the game without holding back out of fear of injury.

In this video, you’ll learn about how to properly select and fit a protective helmet.

Getting the right fit is crucial so you can maximize the protection offered by the headgear.

The key takeaway being, while injuries cannot be entirely eliminated from sports, their occurrence and severity can be significantly reduced by taking a few proactive measures such as wearing protective head gear during play.

Remember to choose a helmet that is comfortable, fits well, and is designed to offer maximum protection.

So, before you step on the pickleball court next time, remember to put safety first.

As the saying goes, it’s better to be safe than sorry.

Because, at the end of the day, enjoyment of any sport comes not from winning alone but also from being able to play it safely and without injuries.

12. Dehydration: Drink water before, during, after play

One of the most common, yet preventable, injuries in pickleball, is dehydration.

The nature of the game, combined with typical environmental conditions, often leads to significant fluid loss.

The good news is, staying properly hydrated is within the hands of every player, and can significantly reduce the risks associated with dehydration.

This point cannot be stressed enough because it signifies the importance of self-care not only for the betterment of the game but also for the overall physical health of a player.

Another important aspect is understanding that while hydration is vital during the game, it should not begin and end on the court.

Preparing your body for the rigours of pickleball through proper hydration begins leeway before the start of the match.

It is recommended that players start consuming adequate water at least 24 hours before a game to ensure their body is well-hydrated and ready for action.

Apart from just drinking before the game, taking in fluids intermittently during the course of the game can also minimize fluid loss and prevent dehydration.

Each player should make a conscious effort to regularly consume water or suitable sports drinks that can replenish lost fluids and electrolytes instantly.

Post-game hydration is equally important, and aids in the recovery process by rebalancing the fluid levels in the body.

Remember, the signs of dehydration, such as excessive thirst, dry mouth, fatigue, dizziness, and decreased urine output, should never be ignored.

Even mild dehydration can impact physical performance significantly, leading to reduced endurance and overall athletic capacity.

If any of these symptoms are experienced, the individual should immediately cease play, hydrate, and seek medical attention if the symptoms persist.

On a final note, each player is responsible for their own hydration and should imbibe a disciplined approach to fluid intake, not just during games, but as part of their daily routine.

With proper hydration practices, the risk of dehydration can be significantly minimized, allowing players to perform at their peak and enjoy the game of pickleball without undue risk.

13. Sunburn: Wear sunscreen during outdoor play

One often overlooked yet common injury that can occur during pickleball is sunburn. Despite its seemingly minor nature, sunburn can lead to serious health consequences in the long term.

As a game often played outdoors, pickleball brings a significant risk of overexposure to the sun’s ultraviolet (UV) radiation.

UV radiation causes the skin to burn, leading to the commonly known condition of sunburn.

Repeated exposure to UV radiation can lead to more serious skin conditions, such as aggressive skin cancers.

Preventing sunburn is straightforward but requires discipline. The most common and effective method for sunburn prevention is the liberal application of a good quality sunscreen.

When choosing a sunscreen, make sure it’s a broad spectrum one, offering protection against both UVA and UVB rays. Remember to apply it generously and reapply every two hours or more frequently if you’re perspiring heavily.

While sunscreen is the first line of defense, it is not in itself enough to fully protect you from harmful UV rays.

Wearing appropriate clothing, such as a hat with a wide brim, sunglasses and UV-protective clothing, can significantly aid in preventing sunburn.

The value of a good sun hat and sunglasses should not be underestimated. A hat provides shade, thus minimizing direct exposure, and sunglasses protect your eyes from harmful UV illumination.

No amount of preparation can match the protection conferred by seeking shade regularly, especially during peak sunlight hours. It is not always feasible when engaged in a game of pickleball, but try to incorporate regular breaks in play to seek shelter from the sun when possible.

Avoiding sun exposure is the only surefire way to prevent sunburn, however, this is not practical for those who enjoy outdoor sports like pickleball. Thus, minimizing risk and managing sun exposure become key.

14. Heat Exhaustion: Take regular breaks in the shade

Heat exhaustion is a serious health risk for anyone participating in outdoor sports, including pickleball.

Players, particularly in hot climates or during the summer months, have a heightened risk of developing symptoms of heat exhaustion which can include heavy sweating, tiredness, dizziness and faintness, rapid pulse, and low blood pressure, among others.

While engaging in a competitive match of pickleball, it is easy to overlook such symptoms, attributing them to the physical exertion involved in the game.

Therefore, it becomes crucial for players to develop a conscious habit of taking regular breaks in the shade. This allows the body to rest, cool down and maintain a balanced body temperature, thereby reducing the risk of heat exhaustion.

It is not just about stepping away from the sun, having these breaks allows the body the much-needed pause from the physical intensity of the game.

The body temperature, when it has continued exposure to high outside temperatures and physical exertion, can easily pass the safe limit. When this happens, it starts to affect bodily functions negatively.

Ideally, pickleball players should take a break every 15 minutes during intense play and allow for longer rest periods after a couple of game sets.

Seeking a shaded area during breaks isn’t a trivial step. In fact, it can lower your body temperature faster than simply resting and staying under the sun.

Additionally, while under the shade, drinking water or sports drinks with electrolytes can assist in managing your body heat and replenishing lost fluids and salts due to sweating.

It is also worth investing in appropriate lightweight clothing that is not only protective against the sun but also allows for good air circulation to aid cooling.

Remember, staying cool doesn’t stop with what you wear or drink, using sunscreens, preferably those with higher SPF, protect your skin from harmful UV radiation that can contribute to increasing your body temperature.

Heat exhaustion, if left unattended, can quickly progress to heat stroke, a severe and potentially life-threatening condition that requires immediate medical attention.

Thus, understanding the importance of taking regular breaks in the shade as a measure to prevent heat exhaustion may not only drastically improve your endurance and performance in the game, but can also save your life.

As you enjoy the fun and challenging game of pickleball, remember, not all victories are seen under the sun. Sometimes, the winning choice is taking a moment in the shade.

15. Eye Injuries: Use protective eyewear on court.

An often overlooked concern when participating in fun sports like pickleball is the potential risk of eye injuries.

Just like in other racquet sports, the speed and unpredictability of the ball pose a real threat to the players’ vision.

Eye injuries can occur from the ball itself, a stray paddle, a tumble on the court, or even an opponent’s elbow.

The intensity and commitment that players put into the game often lead to rapid and uncontrolled movements that are rife with potential for accidents.

The best way to avoid these unfortunate instances is to use protective eyewear while playing.

Using the right kind of protective eyewear is crucial for the safeguarding of your eyesight.

In pickleball, standard eyeglasses or sunglasses aren’t sufficient.

They can shatter upon impact, exacerbating the injury, or easily slip off during the course of a game.

You need specialized, robust eyewear that is designed specifically for sports – ones that stay in place, shield your eyes entirely, and are resistant to impacts.

For more detailed insight into how to pick and use sports eyewear, the above video is a fantastic resource.

By watching it, you can learn about various designs and features of sports protective eyewear by Liberty Sport that cater to different needs and preferences of sportspersons.

Remember, the delicate tissues of our eyes are unable to heal the same way as the rest of our body can, which makes them particularly vulnerable.

In many cases, the damage inflicted upon them can lead to long-term implications, or worse, permanent vision loss.

Therefore, it is immaterial if you are an experienced player, a beginner, a coach, or a parent encouraging their children to play.

Please always remember to add protective eyewear to your game essentials.

Investing in a comfortable, sturdy pair could potentially save you from a lifetime of visual impairment.

At the end of the day, there’s no fun at all in playing the sport you love if you forget the importance of safety first.

16. Groin Strain: Warm up thoroughly before playing

One of the more serious and commonly suffered injuries by pickleball players is a groin strain.

This type of injury is generally characterized by pain, swelling, and bruising in the groin and inner thigh area.

Many athletes, both professional and amateur, often overlook the importance of a proper warm-up routine, especially when it comes to the groin muscles which are crucial to pickleball.

More often than not, a groin strain is the result of an explosive movement or an abrupt change in direction, typical of pickleball play.

The cornerstone to preventing this type of unfortunate injury is to warm up thoroughly before playing.

Such a step, simple as it may seem, is fundamental for the preparation of the muscles for physical activity.

A comprehensive warming up session can significantly reduce the risk of sprains and strains, including those in the groin area.

Begin with light aerobic exercises such as jogging or skipping to gradually increase your heart rate and circulation.

Following this, turn your focus specifically to the groin muscles.

Lunges, side leg swings, high knees, and hip rotations are some exercises that can help.

These exercises not only warm up the muscles but also improve flexibility and range of motion, thus minimizing the chance of a strain.

In addition to a good warm up, it is also important to maintain proper technique while playing pickleball.

Incorrect movements and postures increase pressure on the muscles and joints and can lead to injuries.

Equally important is to give your body time to recover after a match or practice session.

Remember that muscles recover and grow during rest, not while you are working out.

Quality sleep and nutrition also play a pivotal role in muscle recovery and strength, thereby acting as an injury prevention measure.

Incorporating these strategies into your routine can significantly decrease the risk of pickleball-related injuries, like a groin strain.

17. Finger Fractures: Wear gloves for better grip.

During intense pickleball games, finger fractures often occur due to high-speed balls, falls, or mishandling of the paddle.

This injury can be incredibly painful and significantly hinder performance, as the handgrip is crucial for effective control over the paddle.

As players, it’s essential to recognize the seriousness of finger fractures and appreciate the preventive measures that can be taken.

One such useful preventive measure is wearing gloves for a better grip.

Gloves not only improve your grasp on the paddle but also provide a cushion that reduces the risk of finger fractures.

Ideally, gloves used for pickleball should have padding in areas where the hand grips the paddle, offer a snug fit, and have a non-slip surface for maximum grip.

Rubberized or textured gloves are particularly effective as they provide superior grip and cushion.

It’s also worth exploring gloves specifically designed for sports like pickleball, which have enhanced protective features and are tailored to provide a stable grip while reducing the risk of injury.

If you have suffered a finger fracture in the past, gloves can also act as a supportive aid that prevents re-injury.

They are an integral part of your sports gear and should not be overlooked.

This video walks you through particular steps to treat a jammed finger that’s not improving.

Apart from tools like gloves, learning these techniques would supplement your efforts to protect your fingers from injuries while playing pickleball.

Remember, finger fractures can be severe, sometimes requiring surgery or rehabilitation.

It’s better to prevent such injuries with tools like gloves, rather than dealing with pain and recovery periods later.

In conclusion, take steps to secure your grip, safeguard your fingers, and enjoy your game of pickleball without the fear of finger fractures.

18. Foot Blisters: Wear comfortable, well-fitted shoes.

When it comes to playing pickleball, foot injuries, mainly blisters, are common but preventable. High-intensity activities put a lot of stress and friction on the feet, especially while wearing improper footwear, leading to painful blisters that could sideline you.

Blisters form when there is constant friction between the foot and the shoe, causing the topmost skin layer to separate from the layers underneath. The body responds by filling the space with fluid in an attempt to protect and cushion the deeper tissue.

Sweat can accelerate blister formation, as damp skin is more susceptible to irritation

It is in line with the fact that, during vigorous activities like pickleball, players are likely to sweat, significantly amplifying the risk of developing blisters. Notably, the use of comfortable, well-fitted shoes is critical in reducing this risk.

Wearing shoes that are too tight can cause blisters because they rub against certain spots of the foot. Conversely, shoes that are too loose can also lead to blisters because your foot will slide and rub against the shoe.

It is important to choose the right shoe size for pickleball, considering both the length and width of your foot. As feet tend to swell over the course of the day, it can be helpful to try on shoes in the afternoon or after a long walk.

Additionally, the style of the shoe matters. Pickleball players should look for shoes with good arch support and cushioning to reduce impact on the feet.

Shoes specifically designed for pickleball are also available, offering features that maximize comfort and minimize the risk of foot injuries.

The use of moisture-wicking socks can also play a big role in preventing blisters. These socks absorb sweat away from the foot, keeping it dry and reducing chafing.

If you’re susceptible to foot blisters, consider using padding, bandages, or special blister prevention tapes in problem areas.

In cases where blisters do form, it is essential not to pop them intentionally.

This is crucial as popping them makes them open wounds susceptible to infections. Instead, it’s best to allow them to heal naturally, without interference. So, always remember, during a game of pickleball, the comfort and fit of your shoes can go a long way in preventing foot blisters.

Prevention is better than cure, and taking care of your feet before hitting the pickleball court could save you a lot of discomfort in the long run.

19. Calf Strains: Build up playing intensity slowly

Among the common injuries encountered while playing pickleball, calf strains are quite prevalent.

This is predominantly due to the amount of running, pivoting, and jumping involved in the game.

Calf strains result from an overstretching or tearing of the calf muscles, which usually happen when the muscle is tired or hasn’t been warmed up properly.

A sudden increase in the speed or intensity of sports activities is a common culprit.

For pickleball players, it’s therefore essential to build up playing intensity slowly to prevent calf strains.

The proper buildup of intensity allows the calf muscles to gradually adapt to the rigors of the game, reducing the risk of injury significantly.

Just like conditioning your body for any physical activity, it’s vital not to put acute stress on the muscles that haven’t been adequately trained or warmed up.

Using this approach, your chances of remaining injury-free considerably increase.

When it comes to pickleball, any prevention strategy for a calf strain should obviously include a thorough warm-up before playing.

But that’s just one part of the equation.

Building up intensity gradually means increasing the frequency, duration, and intensity of your play sessions over time, not suddenly.

By steadily increasing your playtime and intensity, you can help your muscles, including your calves, adapt to the strain, thereby reducing the risk of injury.

You might discover in the video top exercises that not only improve calf strength but also boost muscle flexibility.

Regularly performing these types of exercises, along with gradually increasing playing intensity, can significantly minimize the probability of calf strain occurrence.

Remember that prevention is often more manageable and less painful than the treatment.

So, always take the appropriate measures to maintain a good physical condition, prevent injuries, and enjoy the game of pickleball safely and effectively.

20. Pulled Muscles: Perform dynamic stretches before playing.

Pulled muscles, also known as muscle strains, are one of the most common injuries experienced by pickleball players.

Pickleball, a sport that involves swift, combat-like movements, places considerable strain on various muscle groups, making the players susceptible to such injuries.

Pulled muscles can notably disrupt the player’s sports routine and impair performance long-term if not addressed with adequate preventative measures.

One effective way of preventing pulled muscles is through the performance of dynamic stretching before playing.

Dynamic stretching is a specific type of stretching that involves movement and functional range of motion, which enables the muscles to perform optimally during a game.

This form of stretching not only enhances mobility and flexibility, but also elevates muscle temperature and blood flow, which is critical for preventing muscle strains.

Individuals should aim to include a variety of these stretches, that collectively address all primary muscle groups involved in pickleball, in their warm-up routine.

Dynamic leg swings, lunges with a twist, high knees, and arm circles are some effective dynamic stretches that can be performed.

Research underscores the effectiveness of dynamic stretching in reducing the incidence of pulled muscles and other sports-related injuries.

Therefore, spending an extra 10-15 minutes on a dynamic stretching regime before a game can save players from potentially weeks or even months of recovery period.

Additionally, incorporating regular strength-training exercises to your routine is another crucial measure to prevent muscle strains.

Strong muscles are less likely to incur injury as they can better absorb the shocks and stresses imposed during the game.

Lastly, players should heed their body’s warning signs such as pain, fatigue or discomfort during play.

Overexertion can be detrimental and can accentuate the chances of a muscle strain.

While the focus on warm up and preparation is essential, it is equally important to prioritize cool down post-play to allow the muscles to relax and recover.

Prevention is always better than cure, particularly in the realm of sports injuries. Therefore adherence to these preventive strategies is critical for all pickleball players.

By incorporating dynamic stretching and other preventive measures, players can enhance their game performance while ensuring their muscular health.

Remember, an adequate blend of prevention, preparation, and performance is the key to a successful and injury-free pickleball experience.

21. Stress Fractures: Gradually increase play intensity and duration.

Stress fractures are common injuries that can occur in pickleball, especially if the intensity and duration of play are increased too quickly.

They are small cracks in the bones, caused mainly due to repetitive force, often from overuse — such as repeatedly jumping up and down or running in long distances.

They are often referred to as overuse injuries and are increasingly prevalent in athletes.

By viewing the above video, you may gain an understanding of the risk factors and how to prevent stress fractures, particularly in a high impact sport such as running, which shares common attributes with pickleball.

Learning about the mechanisms of these injuries can significantly help you reduce your odds of experiencing them during your pickleball play.

It is important to allow your body to adjust to new levels of play by slowly increasing its intensity and duration.

This aims to condition the body and the bones in a steady manner, allocating enough time for recovery and strengthening in between training sessions.

This approach not only helps you steadily improve your pickleball skills but also significantly reduces the likelihood of stress fractures and other overuse injuries.

Consistency is key here. Increasing the length of your play too fast and participating in long, intense sessions without adequate preparation and rest can overload the bones, leading to tiny breaks or ‘stress fractures’.

In the same coin, inadequate or incorrect footwear or playing technique can escalate this risk.

Therefore, it is essential to invest in good quality, comfortable shoes that offer the correct support, and also to learn and apply the correct techniques when playing pickleball.

This amalgamation of slow progression, adequate rest, correct footwear, and technique is your best defense against this type of overuse injury.

Moreover, proper nutrition also plays a critical role, where adequate calcium and Vitamin D intake is essential for maintaining bone health and strength.

Thus, taking into account these safety precautions and being mindful of how you play can help you appreciate the whole course of your pickleball journey while avoiding preventable injuries such as stress fractures.

In the long run, these measures will enable you to increase your resistance, perform better, and enjoy a safer, injury-free pickleball experience.

The Bottom Line

To protect oneself from various sports-related injuries, it is primarily important to utilize the appropriate equipment, which may include ankle braces, wrist supports, well-fitted shoes, protective goggles, and head gear.

Additionally, it is essential to engage in regular exercises to strengthen susceptible parts of the body like the shoulder, wrist, calf muscles and the lower back.

Equally critical is the practice of effective warm-ups before actual play to reduce the risk of muscle sprains, tendinitis, and strain.

Hydration and sun protection are also needed during outdoor sports to avoid dehydration, sunburn, and heat exhaustion.

Gradual increase in the intensity and duration of play can also prevent stress fractures, pulled muscles and calf strains.

Playing sports safely means taking a comprehensive approach that merges equipment, physical conditioning, and mindful play.