Pickleball Safety: Avoiding Injuries on the Court

Pickleball is easy to learn and anyone of any age can play. Just like any other sport, pickleball has benefits and risks for injuries. Injuries are caused by accidents most of the time. Nobody wants them to happen but sometimes, no matter how careful you are, they just do. It’s good to know what the common accidents and injuries are so you can take precautions.

Pickleball Common Accidents

Pickleball is the fastest-growing sport in the USA and because of that, the risk for accidents has also become higher.

Falls

Falling is a common accident that could lead to injuries. Most pickleball injuries result from falling, next to sudden turning. When you play pickleball, you move around and run a lot. Slipping and tripping are common, which can lead to falls. This is more common in indoor pickleball than in outdoor pickleball because the floor is more slippery indoors.

Some falls aren’t that serious and won’t cause any injuries. However, there are times when it does. When you fall, it’s important to stop playing and observe yourself. Call it a day and rest. It’s normal to feel sore afterward, especially in the area that you landed on. 

Sudden Turn or Pivot

Fast movements are needed in playing pickleball. The ball moves fast so you have to be fast too. There are times when the ball will go in a direction that you were not expecting so you suddenly turn or pivot. Sometimes, this can lead to ankle injuries or falls.

Pickleball Common Injuries

Strain

Straining happens when the muscle and tendon get overused, torn, or overstretched. You use a lot of muscles when playing pickleball. You can strain several body parts when playing pickleball.

• Shoulder and Rotator Cuffs

When playing pickleball, you constantly use your shoulders when you're swinging your paddles. Sometimes when the muscles and tendons (rotator cuffs) around the shoulder are overused or forced, they tend to get strained. 

• Elbow

Also called a pickleball elbow or tennis elbow. Overusing the muscles like swinging a lot or using excessive force can cause pickleball elbow. The most common pickleball move to cause an elbow injury is the backhand shot, especially if not done properly.

• Achilles Tendon

The Achilles tendon connects the heel bone to the muscle in the back of the calf. Moving a lot during pickleball can overuse the muscles and cause stress.

• Hips

Sudden twisting or falling and landing on the hips can cause muscle strain on the area.

Sprain

A sprain happens when the ligaments around the joints are overstretched or tear. This is painful and can cause mild to severe swelling and bruising.

• Ankles

When you’re running and moving around a lot, sometimes tripping or slipping is just inevitable. A sudden twist or turn can cause a sprain.

• Knee

Sudden movement, sudden twists and turns, landing wrong after jumping, or improper form can cause knee sprains.

• Wrist

Repetitive swinging and hitting motions can cause sprain and pain in the wrist. Breaking a fall can also cause this.

Bone Fracture

The most common reason to get a bone fracture from a pickleball game is falling. Bone fractures can happen in any part of the body and can be mild to severe. This is also more common with old people. The most common body parts to be fractured after a fall are:

• Ankle
• Hips
• Arms, Shoulders, and Hands
• Femur

Lower Back Pain

When you’re playing pickleball, you change positions rapidly and have a hunched position most of the time when waiting for your turn to hit the ball. Over time, these can cause lower back issues and pain. A fall can also cause lower back pain so be sure to have it checked as lower back pain injuries don’t always show immediately.

Blister and Calluses

Blisters and calluses commonly happen on the feet because of the friction when moving around. It’s also common with the hands because you grip the paddle handle all the time during the game and this can also cause friction.

How to Prevent Pickleball Common Injuries

Warm Up Before Playing Pickleball

Warming up before playing pickleball is important to kick-start your body to avoid injuries. When you warm up, you slowly raise your temperature and increase the circulation of your blood and oxygen. 

Use Proper Equipment and Apparel

Wearing proper pickleball attire and shoes is very important when playing. Your feet provide a lot of support and carry your whole weight. It’s only fair to give it proper shoes for support to avoid injuries, especially since you will be running around a lot. 

You can also wear pickleball gloves to help you get a better grip on the pickleball paddle handles, especially if you have sweaty hands. 

Using the best pickleball paddles can also reduce strains and sprains on your arms, shoulders, wrists, and hands. Using lightweight pickleball paddles can help reduce straining.  

Check out 101 Pickleball’s Zen Control, a lightweight and durable paddle.

If you’re new to the sport, it’s also good to look for the best pickleball paddles for beginners to have an idea of what to use. If you are on a tight budget, look for the best budget pickleball paddle that can elevate your game without breaking the bank.

R-I-C-E Method

The Rest, Icing, Compression, and Elevation or RICE method is very useful as a first-aid. Accidents happen all the time and it’s important to treat them immediately. Sometimes, injuries are minor enough to not need to go to the doctor. Do the RICE method but continue to observe yourself. If the pain is unbearable or you feel the injury isn’t minor, see your doctor. It’s always better to be safe than sorry.

Don’t Just Walk It Off

You might have heard of the term “walk it off” after falling or an accident. This is not good advice because there are injuries that don’t show up immediately. You might cause more damage when you walk it off. Do the RICE method and observe yourself. For any persisting symptoms, seek a doctor immediately. 

If you hit your head, DO NOT WALK IT OFF. Seek medical help immediately.

Accidents happen all the time, no matter how careful you are. Whether you’re playing pickleball or doing something else, there can be accidents. Some accidents just leave you with your heart beating fast because of fear, but some leave you injured enough to be sent to the hospital. There are steps you can take to reduce the risks of injuries.