Get pickleball-fit

Pickleball is one of the fastest-growing sports in North America. A cross between tennis and ping pong, it’s an easy sport to pick up, which lends to its popularity.

While participation in pickleball has skyrocketed, so have related injuries, especially among older players. It’s a case of déjà vu, as we saw the same type of injury-related escalation when tennis became popular in the 1970s and ‘80s. The injuries are very similar: shoulders, elbows, knees, ankles and feet being the primary areas of concern.

Keep your game strong

While known as a gentle sport, pickleball is a fast-paced racquet game played on a hard court. There is a lot of braking and accelerating during the footwork. As a pickleball does not bounce as much as a tennis ball, players are forced to bend down to hit the ball. During a rally, sometimes you hit the ball gently like a drop shot, and sometimes you hit the ball hard.  To hit a ball hard you need to swing quite fast.

Avoiding injury all comes down to mechanics and fitness. Without proper mechanics during footwork or when hitting the ball, the risk of injury increases. If your fitness is not what it should be, or you don’t warm up properly, the risk also increases.

Being able to do a lunge is a must. Ankle mobility is also important. One thing I see a lot is players not using their shoulders, which results in overuse of the elbow. Unstable shoulders are one of the main reasons elbows flare up.

Playing pickleball may be more enjoyable than strength and mobility exercises, but proper training will keep you on the court and out of the doctor’s office.

While injuries are part of playing any sport, a good fitness program can help you reduce the risks.