Try These Sports Performance Training Tips to Get Back in the Game
Pickleball is a fun sport that has become wildly popular in the U.S. Similar to tennis, pickleball makes competing with family and friends downright addictive! It’s particularly popular among retirees, some of whom play daily or nearly every day. Unfortunately, if you’ve been injured while playing pickleball, it may take a little while to get back to the sport you love. With a little help from our talented clinicians, however, you can get back on the court with better form than ever.
Understanding the Risk of Injuries Among Pickleball Athletes
Like any sport, pickleball carries an inherent risk of injuries. Of course, if you ask any sports performance training expert, the benefits of staying active later in life greatly outweigh the risk of injury. That said, it’s a good idea to become aware of the most common pickleball injuries so you can reduce your risk.
- Ankle injuries – Ankle injuries, such as sprains, are quite common among pickleball players. This sport requires players to execute abrupt shifts in direction, which can lead to the over-extension of the ankle joint and, subsequently, injury.
- Achilles tendon strain – You’ll find your Achilles tendon extending along the back of your leg from the ankle to the calf. It can become strained due to the “stop and go” action of pickleball. It can also be an overuse injury.
- Wrist injuries – Pickleball players are quite active during a game, moving back and forth constantly. It’s all too easy to lose one’s balance and fall. When people fall, their natural reaction is to throw out the hands and arms to brace themselves. Upon landing, the wrist may be sprained or even broken.
Pickleball can lead to other types of injuries, of course, but these are some of the most common.
Rehabilitating Your Pickleball Injury
Every patient needs a personalized treatment and rehabilitation plan. It’s not possible to explain exactly what yours will include, as it depends on your specific injury and medical history. In general, however, you can expect to need physical therapy and other interventions, such as splinting or casting. It’s important to follow your medical advice carefully, as trying to push yourself too hard or return to the court too soon can jeopardize your recovery.
Many pickleball injuries can benefit from the RICE guidelines: rest, ice, compression, and elevation. In addition, your physical therapist will guide you through a series of customized therapeutic exercises designed to increase strength, flexibility, range of motion, and balance. Balance training is particularly important for senior players to reduce the risk of falls. Remember to only return to the court once your clinician has cleared you.
Reducing the Risk of Future Injuries on the Pickleball Court
Continue working on your balance training exercises as you return to the pickleball court. In addition, implement these prevention strategies:
- Wear tennis shoes with good ankle support and treads.
- Stretch and warm up prior to playing.
- Cross train by doing other types of physical activities for better strength and conditioning.
- Avoid ramping up your playing time too suddenly.
Pickleball enthusiasts can find a second home here at The Physio Shop. We are your one-stop shop for all things health and fitness. From personalized physical therapy to physio training to sports performance training, our skilled, friendly clinicians provide everything you need to get back to the sport you love. Call today to book an appointment in Flagstaff or Tucson!
