Pickleball, a fun and fast-paced sport that combines elements of tennis, badminton, and table tennis, has skyrocketed in popularity, especially among those over 40. It’s easy to see why: pickleball is social, relatively easy to learn, and provides an excellent workout. However, its rapid rise in popularity has also brought a less desirable statistic to light. Did you know that pickleball is now the number one cause of sports injuries in people over 40?
At the Center for Integrative and Functional Health and Wellness (CIFHW), we want you to enjoy your favorite activities while staying injury-free. Understanding the risks and taking preventive measures can help you make the most of your pickleball games without the pain and downtime of an injury.
Why Pickleball Leads to Injuries
1. Quick Movements and Sudden Stops
Pickleball involves a lot of quick, lateral movements and sudden stops. These can place significant stress on your joints and muscles, particularly if you’re not used to such movements. Over time, this can lead to strains, sprains, and other overuse injuries.
2. Repetitive Motions
The repetitive motions of swinging the paddle and reaching for the ball can lead to overuse injuries, such as tennis elbow and shoulder tendonitis. Without proper technique and conditioning, these repetitive stresses can accumulate and cause chronic pain.
3. Lack of Warm-Up and Stretching
Many people, excited to start playing, often skip the crucial steps of warming up and stretching. This can lead to muscle stiffness and reduced flexibility, increasing the risk of injuries.
4. Pre-existing Conditions
For individuals over 40, pre-existing conditions like arthritis, previous injuries, or reduced bone density can increase the risk of injury when playing pickleball. These conditions require special attention and management to prevent exacerbation.
How to Prevent Pickleball Injuries
1. Get a Pre-Exercise Check-Up
Before hitting the pickleball court, schedule a check-up with one of our providers at CIFHW. We can assess your overall health, identify any potential risk factors, and provide personalized advice to help you stay injury-free.
2. Warm-Up Properly
Always take the time to warm up before playing. Dynamic stretches, light jogging, and mobility exercises can help prepare your muscles and joints for the physical demands of pickleball.
3. Focus on Technique
Good technique is crucial for preventing injuries. Consider taking lessons or watching instructional videos to learn proper form and mechanics. This can help reduce the strain on your body and improve your performance.
4. Strength and Conditioning
Incorporate strength and conditioning exercises into your routine. Focus on building the muscles around your joints, improving your balance, and increasing your overall fitness level. This can help your body better handle the physical demands of pickleball.
5. Listen to Your Body
Pay attention to any signs of pain or discomfort. If something doesn’t feel right, take a break and seek advice from a healthcare professional. Ignoring early signs of injury can lead to more severe problems down the line.
Stay Safe and Enjoy the Game
At the Center for Integrative and Functional Health and Wellness, we’re here to help you enjoy pickleball and any other activities you love, safely and healthily. By understanding the risks and taking proactive steps, you can stay injury-free and continue to reap the benefits of this fantastic sport.
Ready to get started? Schedule your pre-exercise check-up with one of our experienced providers today.
📞 Call us at (630) 980-1400 or visit www.thecifhw.con to book your appointment. Let’s ensure you have a fun and injury-free summer on the pickleball court!