As pickleball continues to grow in popularity, so do the injuries that come with any physical sport. Tequesta resident and avid pickleball player Dr. Gary DiBlasio, doctor of physical medicine and rehabilitation at Advanced Medical Rehabilitation Group in North Palm Beach, is seeing more and more pickleball-related injuries like muscle strains and sprains, especially in the neck, back, shoulders, knees, and wrists. They range from acute injuries like ankle sprains and meniscal tears to overuse injuries like plantar fasciitis, Achilles tendinitis, and shoulder rotator cuff injuries.
“Most of the injuries I see are related to overuse in people who are not at a high fitness level and end up playing for too long and/or too often without a break or cross-training,” DiBlasio says. He adds that seniors are particularly vulnerable, often due to a combination of lower fitness levels and prior injuries. In DiBlasio’s experience, he says, men tend to suffer more muscle strains and joint sprains, while women are more likely to experience fractures.
So how can you keep up your A game on the court without ending up needing to schedule a doctor’s visit? Start by knowing your limits. It may be tempting to jump right into the action, but warming up for at least 10 minutes can help you avoid a painful misstep—DiBlasio suggests dynamic stretches like arm circles, lunges, or hip rotations as well as practicing shots specific to the game.
If you’re new to the sport, you might consider taking lessons from a professional to improve your technique. And incorporating cross-training and low-impact activities like swimming or biking into your fitness routine can help increase overall strength, flexibility, and balance while reducing the repetitive strain on the same muscles and joints.
Of course, the proper gear is of utmost importance, DiBlasio says, especially court-specific footwear that offers plenty of ankle, heel, and arch support. Safety glasses, sunscreen, and hydration also can make a big difference. And if you’re feeling sore, take a break—your body will thank you later.
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