What Is Pickleball?

Is it tennis? Badminton? Or table tennis? Well, it’s all of those three. If you’re looking for a fun sport, pickleball might be just the smackdown you need. Pickleball is a paddle sport that combines elements of tennis, badminton, and table tennis. Conceived in the United States in 1965, pickleball has seen an unprecedented surge in popularity. The US-based Sports and Fitness Industry Association reports that pickleball has held the title of the fastest-growing sport in the country for three consecutive years. Pickleball debuted in Singapore in 1990, but it’s only in the recent few years that the sport has gained popularity among the locals. According to the Singapore Pickleball Association, there is now a thriving community of pickleball enthusiasts in Singapore, with approximately 30 to 40 interest groups dedicated to the sport. These groups collectively consist of an impressive 1,500 to 2,000 active pickleball players. The game is played on a court similar in size and layout to a badminton court, with a net slightly lower than in tennis. Players use solid paddles (larger than table tennis paddles) to hit a perforated polymer ball, similar to a whiffle ball, over the net. Pickleball can be played in singles or doubles, and the rules are pretty simple, making it a popular sport for people of all ages, including older adults.

What Are Some Common Pickleball Injuries?

Pickleball is an excellent sport for older people as it is low-impact, making it gentle on the joints while promoting cardiovascular health and muscle strengthening. Its engaging nature helps to improve balance, coordination, and mental acuity, which are vital for ageing individuals. Additionally, pickleball offers a sociable environment, aiding mental well-being and providing a sense of community. The game can be played at various intensities, catering to different fitness levels, and has a relatively easy learning curve, making it highly accessible. By participating in pickleball, older adults can enjoyably enhance their physical and mental health. However, as with any sport, pickleball has its share of common injuries. Older adults with pre-existing conditions, or may not be as agile as younger players, must manage their fitness levels when playing the sport. Some common injuries, as documented by the US-based National Institute of Medicine, include:

Tendonitis

Tendonitis is the inflammation of the tendons, which are the fibrous tissues that attach muscles to bones. In pickleball, repetitive use of the arm and shoulder for swinging and hitting the ball can cause these tendons to become inflamed. This can result in pain and tenderness, particularly around the shoulder joint. It’s essential to use proper technique, not overexert, and to do strengthening exercises for prevention.

Ankle Sprains

Ankle sprains occur when the ligaments that support the ankle are stretched or torn. This can happen in pickleball due to sudden changes in direction and rapid lateral movements. Wearing appropriate footwear with good ankle support and engaging in balance exercises can help mitigate the risk of ankle sprains.

Knee Injuries

The knee is a complex joint, and the quick side-to-side movements in pickleball can wear the knees out. This may lead to ligament tears or exacerbate osteoarthritis pain. Wearing knee braces, engaging in leg strengthening exercises, and using proper movement techniques can be beneficial in preventing knee injuries

Shoulder Injuries

Shoulder injuries in pickleball are often a result of overuse or improper technique, especially during overhead shots. These injuries can include rotator cuff tears or shoulder impingement. Strengthening the shoulder muscles and learning the correct technique for shots, especially overheads, is crucial in avoiding these injuries.

Elbow Injuries

“Pickleball elbow” is a term used to describe pain and inflammation in the elbow’s tendons, similar to tennis elbow. This is often due to the repetitive motion of swinging the paddle, and you can exacerbate it by improper grip or technique. Using an elbow brace, icing the area after playing, and engaging in forearm strengthening exercises can be helpful.

Wrist Injuries

In pickleball, you can injure your wrist due to repetitive motion and possibly due to an improper grip on the paddle. This can lead to strains or inflammation in the wrist tendons. Wrist strengthening exercises, using the correct grip, and not playing excessively without adequate rest can prevent wrist injuries.

Plantar Fasciitis

This condition involves inflammation of the plantar fascia, a thick band of tissue that runs across the bottom of the foot. Playing on hard surfaces can contribute to this inflammation. Wearing shoes with proper arch support, stretching the calf muscles, and using custom orthotics can help alleviate and prevent plantar fasciitis

Muscle Strains

Muscle strains are common in many sports and can occur in pickleball due to overexertion or not properly warming up before playing. Strains can be very painful and sideline players for extended periods. Engaging in regular stretching and warm-up routines and not overextending oneself during play can prevent muscle strains.

How Can We Strengthen Our Bodies For Pickleball?

A study published in the Journal of Emergency Medicine approximates that around 19,000 pickleball-related injuries occur annually, with a staggering 90% impacting individuals aged 50 and above. This statistic is because pickleball often entails executing movements that exert significant force on the joints. To prevent injuries and build strength for playing pickleball, older adults should heed the following tips:

1. Warm-Up and Cool Down

Always take the time to warm up before playing and cool down afterwards. This helps prepare your muscles and joints for physical activity.

2. Strength Training

Engage in a regular strength training routine to build muscle and support your joints. Focus on the leg, core, and arm muscles. Also learn about leg strengthening exercises.

3. Flexibility and Balance Exercises

Incorporate stretching and balance exercises to improve your agility and decrease the risk of falls or sprains.

4. Proper Footwear

Wear shoes that provide good support and are specifically designed for court sports.

5. Proper Technique

Use the proper form with a coach or trainer. This can help prevent injuries that result from improper mechanics.

6. Use Appropriate Gear

A lightweight paddle can reduce joint stress.

7. Hydration and Nutrition

Stay hydrated and eat a balanced diet to ensure your body has the nutrients it needs to perform and recover

8. Listen to Your Body

Be mindful of your body’s signals. If something hurts or doesn’t feel right, taking a break or seeking medical advice is essential.

9. Regular Physical Activity

Other forms of physical activity outside pickleball can help build general fitness and health.

10. Gradually Increase Intensity

If you’re new to pickleball or returning after a break, gradually increase the intensity and duration of play to avoid overexertion.

By incorporating these practices, older adults can enjoy pickleball while minimizing the risk of injuries and maximizing physical fitness.

Are you experiencing strains and pains after an active bout of pickleball?

If you’re an active pickleball player or contemplating taking up pickleball but are uncertain about its impact on your joints, it’s vital to prioritise your health. Active players who experience knee pain or muscle strains may overlook these symptoms. However, ignoring how your body feels is detrimental as it may be a sign of more severe injuries. Finding out early lets you take the appropriate steps to continue playing the sport and lead an active life for a long time. However, dismissing these aches can lead to surgery, which might impede your range of movement.

Don’t leave things to chance. Take a proactive step and schedule a consultation with Hip Knee Orthopaedics. Our expert team will provide you with a thorough evaluation and informed advice on whether pickleball suits you.

Pickleball for Active Ageing: Preventing Injuries and Building Strength