Staying in the Kitchen, Not the Clinic: Preventing Pickleball Injuries
As most pickleball players can attest, swinging a racquet a few hundred times and chasing a ball around a court can lead to some painful problems. The most common injuries are sprains and strains of the hips, knees, dominant shoulder and elbow, and low back.
Staying in the Kitchen, Not the Clinic: Preventing Pickleball Injuries
Pickleball is sweeping the nation, and for good reason—it’s social, fast-paced, and incredibly fun. However, as any regular player in the Grand Forks Region can tell you, swinging that paddle and sprinting across the court can eventually take a toll on your body. The most common injuries are sprains and strains of the hips, knees, dominant shoulder and elbow, and low back.
Common Aches on the Court
Because pickleball involves repetitive motions and sudden pivots, players often face specific "pain points":
ELBOWN TENDONITIS: Firmly gripping a racquet places stress on the ‘bony bumps’ where your wrist and forearm muscles attach to your elbow. This is often a site of tendinitis within pickleball players.
KNEE PAIN: Running and pivoting places tremendous torque on your knees. This stress can damage ligaments and irritate joint cartilage.
BACK PAIN: Continually bending forward and quickly rotating places tremendous stress on your spine’s soft tissues and joints. Injuries to muscles, ligaments, and discs are common.
Pro-Tips for Injury Prevention
You don't have to hang up the paddle just because of a little soreness. Use these strategies to stay game-ready:
Prioritize the Pre-Game: Start with a brisk 10-minute walk to get your blood flowing before you ever pick up the paddle.
Hydrate Habitually: Drink water before, during, and after your match—even if you don't feel extremely thirsty. (Note: caffeine and alcohol don't help).
Check Your Gear: Ensure your shoes have proper arch support. If you're still feeling discomfort, talk with our team about Aline insoles or custom orthotic options.
Listen to Your Body: Some mild soreness is acceptable, but don’t hesitate to stop in the middle of a match if you experience more significant or sharp pain.
Warm-Up Like a Pro
Incorporate dynamic movements like Wrist Waves, Hip Swings, and Calf Stretches into your routine to loosen up your joints before the first serve.
WRIST WAVES: Interlock your fingers then elevate both arms as though you were resting the underside of your forearms on a table at chest level. Your palms should be facing down, elbows out to the side. Begin performing a “wave” by flexing one of your wrists and letting it flow through the opposite wrist. Allow relaxed movement from your wrists, elbows, and shoulders as you perform a smooth wave moving from one arm to the other. Initiate this flowing movement from one hand for 30 seconds, then the other for 30 seconds. Repeat as directed.
HIP SWINGS: Stand on one leg and lean slightly forward to place your outstretched hands on a wall, counter, or another stable object at chest level. Swing your free leg in front of you in a brisk “pendulum” motion, aligned with the plane of the wall. Try to keep your low back stable and slightly arched to avoid twisting or slouching. Swing your leg as far as possible in each direction for 10-30 seconds, then repeat on the opposite side.
CALF STRETCH: Stand facing a wall with your hands on the wall at head level. Your affected leg to be stretched should be back and straight with your heel on the floor. Your unaffected leg may be bent in front of you for support. While keeping your back straight, lean forward until you feel a stretch in your calf. Against the resistance of the floor, attempt to push the toes of your trailing foot into the floor for seven seconds. Do not lift your heel off of the floor. Relax and lean further forward to increase the stretch. "Lock in" to this new position and repeat three contract/relax cycles on each side twice per day or as directed.
Ready to play pain-free? If a nagging injury is keeping you out of the "kitchen," don't wait for it to become a major issue. Schedule an appointment with us today to get back on the court with confidence and build your pre- and post-game stretching toolbox.
You can find the team at Plains Chiropractic & Acupuncture at 3750 32nd Ave S. Suite #103 in Grand Forks, ND.
Call 701-775-1034 or request an appointment HERE