The sun is shining and the friendly competition is heating up: it’s pickleball time! This fun and social sport, a mix of badminton, tennis and ping-pong, has been gaining popularity in recent years. And for good reason. Pickleball offers a great way to get some exercise, improve your reflexes and bond with friends. But just like any physical activity, it carries a risk of injury. To help you stay healthy on the court and avoid getting sidelined, we spoke to Hallie Zwibel, DO, Director of the Center for Sports Medicine at New York Institute of Technology. He shares the most common pickleball injuries, how to treat them at home and ways to prevent them from happening again.
The most common types of pickleball injuries
“Pickleball, while lots of fun, can sometimes lead to injuries such as sprains, strains and even fractures,” says Dr. Zwibel. “Common issues include ankle sprains from quick lateral movements, shoulder strains from overhand shots and knee problems from sudden stops and starts. These injuries often happen because the sport requires agility and rapid directional changes that can catch players off guard.” Additionally, a lack of proper form and technique can lead to overusing certain muscles or putting undue stress on your joints.
The best pain relievers for pickleball injuries
Before treating any pain, Dr. Zwibel emphasizes “It’s important to note whether you’re treating an injury or delayed onset muscle soreness [DOMS], the soreness and mild discomfort we experience following vigorous exercise.” Here’s what can help with each:
- Typical muscle aches and DOMS: For pain-relief, certain over-the-counter medications can help. “Acetaminophen (Tylenol) is a better option [than other OTCs],” Dr. Zwibel says. “NSAIDS or non-steroidal anti-inflammatory drugs, like Advil or Aleve, can prevent the muscle growth associated with strength training. After exercising, our muscles are inflamed. If there is no larger injury, this is normal and healthy. When the muscle heals after inflammation, it becomes stronger. NSAIDs can prevent this process by limiting the necessary inflammation.”
- Acute muscle injury: Unlike with DOMS, taking “NSAIDs in the first 24-48 hours after an acute musculoskeletal injury has been shown to reduce strength loss, soreness and injury to the muscle tissue itself. This is because in an injury, there may be too much inflammation” to ease pain with acetaminophen. “Despite these positive effects on pain, Acetaminophen and NSAIDs are not harmless,” Dr. Dzwibel cautions. “It is always best to speak to your doctor to find out what medications are right for you and which ones should be avoided.”
The best home care tips for pickleball injuries
What else can help soothe pickleball injuries? Dr. Zwibel recommends the following:
- Rest: Avoid activities that aggravate the injury, or playing through pain.
- Ice: Apply an ice pack for 15-20 minutes at a time, several times a day.
- Elevation: Elevate the injured area above the level of your heart to minimize swelling.
- Gentle exercise and stretching: Once the initial pain and swelling have reduced, gentle movement can help restore flexibility and strength.
Learn more about the RICE Method for injuries, which is similar to what Dr. Zwibel recommends, by watching this video below:
Importantly, Dr. Zwibel notes that “if you are experiencing sharp pain or your soreness is not improving, it’s time to see a doctor to be sure this really isn’t a more serious injury.” This is also true if the area begins to swell, bruise or become numb/tingle.
3 ways to prevent common pickleball injuries
Prevention is always better than cure. “Preventing pickleball injuries involves a mix of good preparation and smart playing habits,” explains Dr. Zwibel. His advice:
1. Stretch regularly
“Particularly focusing on the shoulders, hips and legs can improve flexibility and reduce the risk of strains,” he notes. “Incorporating strength and conditioning exercises into your routine can also enhance your overall stability and endurance, making you less prone to injury. Additionally, taking the time to warm up properly before hitting the court can make a big difference.”
2. Wear proper shoes
“Regardless of the setting, shoes that offer solid ankle support and cushioning can help prevent common foot and ankle injuries.”
3. Stay hydrated
“Paying pickleball under the sun adds another layer of challenges, such as heat exhaustion and dehydration, which can increase your risk of injury,” Dr. Zwibel says. “It’s essential to stay hydrated by drinking plenty of water before, during and after play.
4. Listen to your body
Don’t push yourself too hard, especially when starting out. “Taking regular breaks in the shade can also help you stay cool and maintain your performance safely,” he adds.
More home remedies to ease everyday aches and pains:
Ease Knee Pain Naturally With This DIY Acupressure Massage! Inside Study-Proven to Work
Pain In The Ball of Your Foot? It Could Be Morton’s Neuroma
The 5 Best Chair Exercises for Back Pain That Are Easy to Do Right at Home
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
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