has a pickleball injury left you in a pickle?

dave campbell, a montreal-based osteopath, says it’s not just the growing number of people playing the sport that has resulted in a steady rise in pickleball-related injuries. given that the sport is so popular with the over-50 crowd, it’s no surprise that aging knees, shoulders, wrists and ankles are giving out.  

a review of injury statistics in the u.s. from 2010 to 2019 noted that 85 per cent of pickleball injuries occurred in people 60 or older, with sprains and strains the most common, followed closely by fractures. men were more likely to be felled by strains and sprains, and women more likely to suffer a fracture.   

but those stats preceded the explosion in the number of pickleball players that occurred once the pandemic closed most indoor recreation facilities. according to pickleball canada, the number of players in this country has tripled in the last two years. people bought portable nets online, chalked in their own courts, watched youtube videos for pointers and got hooked on an activity that’s easier to learn than tennis, and has been dubbed the fastest-growing sport in north america.  

with a smaller court, no overhand serves and the ball travelling slower than a tennis ball, you’d think the chances of injury are lower playing pickleball. but all of those seemingly important elements haven’t translated into fewer injuries.  

the lower body gets the brunt of the punishment in pickleball. running from the back court to reach a drop shot can strain a calf or achilles tendon, a quick sidestep to return a well-placed dink can tweak a knee, and lateral movements to play a shot down the line can roll an ankle. then there’s the learning curve that everyone who picked up a racket for the first time during the pandemic is still riding, which means they’re more likely to be wrong footed, be off balance or approach a shot from an awkward angle.  

but not all injuries are products of missteps or heroic attempts to keep the ball in play.  

peter levidis, athletic therapist and co-owner of sport specialists in dorval, also cites the unbridled enthusiasm of pickleball devotees as a reason he’s seeing so many new clients. what starts as hitting the ball around with a few friends for a couple hours a week quickly turns into an obsession, with picklers showing up at the courts most, if not all, days of the week for several hours of competitive matches.  

1. acknowledge your physical strengths and weaknesses, and train to become more resilient on the court. that may mean taking a yoga class to improve balance and flexibility, or working with a trainer to build the kind of strength, mobility and stability needed to protect all those moving parts.

2. take a lesson, or two. good technique and footwork will not only help you win a few points, you’ll also run less; be in a stronger, less vulnerable position to respond to your opponents’ shots; and be less prone to overuse injuries that result from poor technique.

3. warm up — and not just with your racket. arrive at the courts five to 10 minutes early and get your body ready to play before picking up your racket. start with full body movements like leg and arm swings, walking lunges or squats, torso twists, shoulder rolls and a light jog on the spot, followed by some lateral and forward- and back-travelling movements. once your body is warmed up and ready, grab your racket and start hitting back and forth from the non-volley line before backing it up to the baseline for a few more back-and-forths over the net.

4. listen to your body. if you wake up feeling stiff, give yourself extra time to warm up before getting into game play. if one part of your body feels out of sorts, allow a few more minutes to get up to speed. and don’t play through pain. if you have to adjust your technique or movement patterns to accommodate a persistent ache or pain, take a day or two off to rest. if you don’t feel better, seek professional help. the sooner you address persistent aches and pains, the quicker you’ll be back to pickling.

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