Pickleball pains? Here's how to manage injuries
Like all sports, pickleball carries the risk of injuries, here's how to manage it when they occur.
Pickleball, a rapidly growing sport, has become a favourite pastime for people of all ages.
Combining elements of tennis, badminton, and table tennis, it’s easy to see why this game is gaining popularity. Played on a smaller court with a paddle and plastic ball, it's a sport that's both competitive and social, often enjoyed at community clubs and recreational centres.
Many venues have adjoining cafes, where players can gather after a match, fostering a sense of community and friendship.
According to Prince Court Medical Centre, Consultant Orthopaedic, Foot and Ankle Surgeon, Dr Yeap Ewe Juan, pickleball's social nature is a key reason behind its popularity.
“Humans are social animals, and pickleball is a very social game.
“You can make friends while staying fit, with many clubs now featuring adjoining cafes where players can eat, drink, and socialise before or after their games,” he said when contacted by Sinar Daily.
By playing regularly, individuals can maintain their health, lose weight, and enjoy their favourite foods as part of a balanced, active lifestyle.
. Dr Yeap emphasised the importance of instilling a healthy lifestyle in children from a young age, urging parents and schools to get kids involved in sports and physical activities.
“When kids engage in these activities early on, it becomes much easier for them to stay active as they grow older,” he added.
However, like all sports, pickleball carries the risk of injuries, especially because of the forward and side-to-side movements involved. Let’s explore the common injuries associated with the game, how to prevent them, and how to manage injuries when they occur.
COMMON INJURIES
One of the most common injuries in pickleball, as noted by Dr Yeap, is an ankle sprain, similar to what people might experience in tennis or badminton.
If the sprain is severe, he said it could lead to an ankle fracture.
“Other things that can be associated would be probably stress fractures, overuse injuries like tendonitis, affecting tendons on either the inner or outer side of the ankle.
“The outer ankle can develop peroneal tendonitis, while the inner ankle can be affected by tibialis posterior tendonitis. These are common ankle injuries among players,” he explained.
In the meantime, Dr Yeap said plantar fasciitis, a painful condition affecting the heel, can also develop in players who have been sedentary for a long time and suddenly engage in physical activity. More severe injuries, like tendon ruptures, though rare, can occur.
HOW TO AVOID INJURIES
To avoid these injuries, Dr Yeap recommended stretching and mobilising the joints before playing.
“It’s important to prepare your body, especially if you’re older or just starting the game. Stretching, warming up, and mobilising your joints can reduce the risk of injury,” he stated.
Dr Yeap further emphasised that proper warm-up exercises, such as side-to-side shuffles, dynamic stretches, and even skipping, help ensure that muscles and joints are adequately prepared for the game.
He stressed the importance of warming up for at least five minutes, with some individuals benefiting from a warm-up of up to 15 minutes. Engaging in a simple warm-up routine can significantly reduce the risk of injury later on.
Players should also avoid overuse by gradually easing into the sport. Dr Yeap advised starting slowly and incorporating cross-training exercises like cycling or swimming to avoid repetitive strain on tendons and muscles.
Beyond the ankle, pickleball players may also face other injuries. Eye protection is crucial, especially in doubles play, where an errant swing from a partner could cause serious injury.
“Be aware of your partner, because most people play pickleball as doubles.
“Additionally, stretching and warm-ups should include the upper limbs to help prevent injuries,” he said.
Dr Yeap recommended wearing protective glasses or spectacles to prevent such injuries. Injuries to the upper body, such as tennis elbow (lateral epicondylitis), are also common due to the repetitive nature of the game.
He said that stretching, strengthening the muscles, and using supportive equipment like elbow braces can minimise the risk of developing such conditions. Additionally, the hunched posture players often assume during a match can lead to neck and back issues.
“Typically, if you're feeling stiff, it's essential to stretch and strengthen your muscles. Incorporating massage into your rehabilitation process can be beneficial,” he added.
WHAT TO DO IF YOU ARE INJURED
He highlighted that if a player is suspected of having an injury, it often follows an incident during the game, such as a twisting motion or the sound of a pop or crack. In such cases, it becomes clear that the player cannot continue, and medical attention is necessary.
When injuries do occur, Dr Yeap recommended a simple protocol known as RICE, which stands for Rest, Ice, Compression, and Elevation.
“If you feel pain, swelling, or notice bruising after a game, it’s important to rest and follow the RICE method to allow the body to heal. If symptoms persist, seeking medical attention is crucial,” he stated.
"Once the pain and swelling subside, you can resume your activity," he said.
REHABILITATION TECHNIQUES AND ARTHRITIS
Rehabilitation exercises tailored to the specific injury are essential to a full recovery. For instance, he said balance training exercises can be used for ankle sprains.
Dr Yeap stressed that resistance bands, balance boards, and other aids can help strengthen the injured area gradually.
“Different injuries require various rehabilitation techniques, but for a common ankle sprain, you can incorporate balance training exercises, such as standing on one foot with your eyes open.
“If that becomes too easy, try closing your eyes or standing on a pillow for added difficulty. Additionally, using resistance bands around your ankle or foot while pushing against the resistance can also be beneficial in your rehabilitation process,” he explained.
Another concern for pickleball players is arthritis, especially in the foot and ankle. Arthritis, caused by wear and tear of the joints, can lead to discomfort and reduced mobility.
Depending on the severity, players may experience varying levels of pain.
Dr Yeap recommended managing arthritis with regular stretches, warm-ups, and the use of supportive equipment like ankle guards to prevent further damage.
While pickleball is a fun and social way to stay fit, players must be mindful of the potential for injury. By incorporating proper warm-up techniques, stretching, and cross-training, players can enjoy the game safely.
Taking precautions and listening to people’s body when it signals pain can help prevent injuries, allowing for continued enjoyment of this increasingly popular sport.
