Pickleball combines the best of several sports, but also carries injury risks. Here are expert tips to help you stay on the court and avoid pain.
Pickleball combines restrained low-level volleys mixed with sudden high-level salvos. This can provide terrific athletic challenges and great health benefits. Activities like pickleball support cardiovascular fitness, muscle tone, bone density, balance, coordination, and agility.
Clothing & Shoes
Loose fitting (but not baggy) clothes allow optimal joint movement and blood circulation, helping to diminish muscle fatigue and cramping. Outdoor court (tennis) shoes are a must — running shoes are made to go in one direction with little lateral support and increase your injury risk on the court.
Paddle Grip
Grip is the most important part of a pickleball paddle. A too-small grip requires you to squeeze the handle too tightly, causing fatigue which may lead to tendonitis. A too-big grip makes it difficult to hold onto and to change hand positions. Shake hands with your paddle — your finger and thumb should be about a finger's width apart.
Warm Up Before You Play
Before any physically challenging activity, always ready your body by emulating the activity. For pickleball, walk forward then sideways, look up and down, stretch, bend, and twist. Start the warmup slowly, increasing in intensity until you are breathing a bit harder and maybe breaking a slight sweat.
Stay Hydrated
Water is a healthier choice than sports drinks. Water is what your body craves most when physically stressed. Unless you're playing for a long time in the heat and humidity, your body can do without the added sugar and caffeine that most sports drinks contain.
When Injuries Happen
Even with the best preventive measures, pain and injury can happen with any sport. If you experience pain beyond simple muscle soreness, Dr. Hall and Dr. Sams at Acacia Chiropractic Clinic are trained to treat common pickleball injuries such as tennis elbow, shoulder injuries, low back pain, and sprained ankles and knees.
