1 week Ago By Linda Barlow MercyOne Genesis
Pickleball has grown to become one of the fastest-growing sports in America, with players of all ages taking part. That popularity has led to a rise in pickleball injuries. If you’re new to pickleball or considering picking up a racquet and joining the fun, prevent injuries with these tips from MercyOne Genesis.
Linda Barlow, division communications manager for MercyOne Genesis. Prepare your body for playing. Remember the strength and conditioning you did in high school sports prior to your first game? Perhaps you even did some weight training.
These activities helped prevent injury by getting your body ready for the sport. Pickleball is no different. Unless you’re 16 and regularly participate in sports, it’s safe to assume your body has undergone some normal aging changes that make it more susceptible to injury.
It’s more important now than ever to get in shape before playing to help you prevent injury. Spend six weeks on strength and conditioning before taking up pickleball. Exercises should include lower body strengthening.
Squats and lunges are a great start. Be sure to modify the depth of these depending on the age of your knees. Don’t forget your core.
A strong core can help prevent back injuries. Front and side lunges are a good start. Modify these by starting from your knees and forearms.
Pay attention to your upper extremity. too. Shoulder blade and rotator cuff strengthening are great to help protect yourself from a variety of shoulder injuries.
Don’t forget your grip. If you have a death grip on your paddle or are just using the wrist to flick at the ball with a backhand instead of using your trunk and shoulder, you can end up with tennis elbow. Remember to lighten that grip.
Consider working with a tennis instructor to learn proper mechanics of the forehand and backhand. A dynamic warm-up is recommended to prepare your body for play. A dynamic warm-up actively engages your muscles.
The purpose of a dynamic warm-up is to get your heart rate going, increase core temperature and break a sweat! Think about the muscles you’re preparing to use when you play, then prep these movements and muscles. The dynamic warm-up will improve elasticity of muscles, tendons, and ligaments and the range of motion around the joints. Practice dinking, dropping and driving for 5-10 minutes before you play.
A nice reset drill can incorporate all of these. Stretch muscles in your calves, hamstrings and front and back thighs before playing. Don’t forget to do some controlled overhead stretching, as well.
Stretches should be held for 20 to 30 seconds for four-to-five repetitions each after performing your dynamic warm-up. Hydration and shoes matter, too. Make sure you’re drinking plenty of water before, during and after your pickleball matches to prevent dehydration.
In pickleball, you’ll do a lot of sudden movements where you pivot or stutter. Pick a tennis shoe that's a little firmer on the sides than a softer soled running or walking shoe. This will help you avoid rolling an ankle during a match and support your knees and feet overall.
Do some research on the best shoes for pickleball. With running shoes, experts recommend switching them out every 400 miles. With pickleball shoes, experts recommend switching them out after 60-90 hours of play.
Common injuries associated with pickleball are tennis elbow, Achilles tendinitis, plantar fasciitis, knee pain, low back pain and shoulder pain. If you’re feeling pain before or after play, consider a free consultation with a MercyOne Genesis physical therapist by calling 563-421-9660. If your injury requires more than physical therapy, contact MercyOne Genesis Sports Medicine physician Kelly Krei, DO, CAQSM, who was a Division I athlete herself, at 563-421-4370.
Krei has completed a Sports Medicine Fellowship and regularly treats pickleball players. LeBron James, the Clooneys, and the Kardashians are all fans of pickleball. But what is it and why is it so popular? Susan Archer, Moline Park Board, wears a hat that reads “I love Pickleball” as well as a pair of pickleball earrings during the grand opening of Moline’s premier Pickleball Complex at Riverside Park Wednesday, Aug.
4, 2021, in Moline. Moline Park Board President John Knaack and Moline mayor Sangeetha Rayapati cut the ribbon during the grand opening of Moline’s premier Pickleball Complex at Riverside Park Wednesday, Aug. 4, 2021, in Moline.
Dozens gather during the grand opening of Moline’s premier Pickleball Complex at Riverside Park Wednesday, Aug. 4, 2021, in Moline. Lori Grafton, with the Kiwanis Club of Moline, takes her honorary serve during the grand opening of Moline’s premier Pickleball Complex at Riverside Park Wednesday in Moline.
Roger Clawson, from State Farm, reacts after taking his honorary serve during the grand opening of Moline’s premier Pickleball Complex at Riverside Park Wednesday, Aug. 4, 2021, in Moline. Susan Archer, Moline Park Board, center, watches as representatives of each court’s sponsor take their honorary serve during the grand opening of Moline’s premier Pickleball Complex at Riverside Park Wednesday, Aug.
4, 2021, in Moline. Moline Park Board President John Knaack reacts after taking his honorary serve during the grand opening of Moline’s premier Pickleball Complex at Riverside Park Wednesday, Aug. 4, 2021, in Moline.
Ryan Rosenthal practices before an exhibition game during the grand opening of Moline’s premier Pickleball Complex at Riverside Park Wednesday, Aug. 4, 2021, in Moline. Dozens gather to watch an exhibition game during the grand opening of Moline’s premier Pickleball Complex at Riverside Park Wednesday in Moline.
Ryan Rosenthal and Jeffery Vander Eems, of Bettendorf, practice before an exhibition game during the grand opening of Moline’s premier Pickleball Complex at Riverside Park Wednesday, Aug. 4, 2021, in Moline. Ryan Rosenthal volleys during an exhibition game as part of the grand opening of Moline’s premier Pickleball Complex at Riverside Park Wednesday in Moline.
Tina Senasu of Bettendorf volleys during an exhibition game as part of the grand opening events of Moline’s premier Pickleball Complex at Riverside Park in Moline last week. A sign indicates that Court 8 is named by it’s sponsor the Moline Park Board during the grand opening of Moline’s premier Pickleball Complex at Riverside Park Wednesday, Aug. 4, 2021, in Moline.
Dozens watch an exhibition game played during the grand opening of Moline’s premier Pickleball Complex at Riverside Park Wednesday, Aug. 4, 2021, in Moline. A pickleball wreath is up for raffle during the grand opening of Moline’s premier Pickleball Complex at Riverside Park Wednesday, Aug.
4, 2021, in Moline. Guests take a closer look at gifts for raffle during the grand opening of Moline’s premier Pickleball Complex at Riverside Park Wednesday, Aug. 4, 2021, in Moline.
Augie Cross, 5, of Moline volleys during the grand opening of Moline’s premier Pickleball Complex at Riverside Park Wednesday in Moline. Augie Cross, 5, of Moline, volleys during the grand opening of Moline’s premier Pickleball Complex at Riverside Park Wednesday, Aug. 4, 2021, in Moline.
Linda Barlow, division communications manager for MercyOne Genesis. Linda Barlow, division communications manager for MercyOne Genesis. Sign up here to get the latest health & fitness updates in your inbox every week!.
