Pickleball has grown approximately 158% in popularity in the last 3 years, with an estimated 36.5 million people playing in the United States. It is essentially a combination of tennis, badminton and ping pong. While fun to play, it can be highly competitive. As with all sports, it is important to remember to warm up before starting to avoid injury. Once you are playing and the competitive spirit is awakened; it is hard to pass up a shot!
Pickleball requires a lot of quick, reactionary, start/stop movements that can result in injury if not properly warmed up. Common injuries in pickleball that can result from these movements include ankle sprains, Achilles tendon injuries, and muscle strains. Tennis elbow and wrist injuries can also occur due to the repetitive motion of swinging the paddle/racket.
Prior to playing, players should perform both upper and lower body stretches in addition to a walk or gentle jog to adequately warm up their body. Key muscle groups to focus on when stretching include: calves, hamstrings, quadriceps and wrist flexors and extensors. The therapists at Furnace Brook PT saw a significant increase in Achille’s tendon ruptures or strains as well as wrist injuries incurred while playing pickleball in 2023. 85% of the patients stated that they did nothing before playing. Doing a quick 10 minute warm up could be the difference between a great day on the court or being sidelined!