Tips for Preventing Pickleball Injuries: Lower-body Exercises, Warm-up, Agility, and Balance
Pickleball Injuries on the Rise: How to Prevent Them
Pickleball, a sport that has been rapidly growing in popularity, is also seeing an increase in injuries among players, especially older adults. According to a recent study, more than 85% of pickleball injuries involve players ages 60 and older. While pickleball is known for using a lighter ball and requiring less force than other racquet sports, injuries such as strains, sprains, and fractures are still common, with men being 3.5 times more likely than women to experience these types of injuries.
To prevent pickleball injuries, orthopedic clinical specialist Linda Murray recommends a threefold approach: performing lower-body strength exercises, doing a dynamic warm-up before playing, and working on agility and balance. Lower-body exercises such as squats, lunges, and heel raises can help strengthen the legs and improve mobility. A dynamic warm-up, including squats, lunges, arm circles, and jumping jacks, can help prepare the body for the explosive movements of the sport. Additionally, agility and balance exercises like carioca walking can help players improve their ability to make quick directional changes and lateral movements on the court.
As pickleball continues to gain popularity, it’s important for players to take steps to prevent injuries and stay healthy on the court. By incorporating these injury prevention strategies into their routine, players can enjoy the game of pickleball while reducing their risk of getting sidelined by an injury.
