It seems like once a week we’re talking with a patient about a new pickleball injury that they suffered or some tips for preventing injuries while playing pickleball. Pickleball’s growth and popularity has taken off immensely over the last decade, and just like the older adults the sport generally attracts, there’s no sign of slowing down anytime soon. However, with this stark increase in pickleball participation comes a large increase in injuries as well.
So if you’re looking to overcome a new lower body injury that developed during your latest pickleball session, or you want to learn some tips to stay healthy when you’re on the court, this blog is for you.
Preventing Pickleball Ankle Injuries
You can’t prevent all foot and ankle injuries, especially during a fast-paced game of Pickleball, but you can take some steps to hopefully lower your risk of a new injury. Here’s what you’ll want to do:
Stretch – Take a few minutes to stretch your upper and lower body before a game so that your muscles and connective soft tissues can more easily transition from an inactive to an active state, which can make it easier for them to handle the stress of physical activity.
Dynamic Warm Up – Similarly, you’ll also want to practice some form of dynamic warmup before the game begins. Serve some balls and move around a bit with some practice rallies so that your body gets used to some of the motions that it will experience once the game begins.
Mind Your Vitamin Intake – Work to prevent broken ankles and similar fractures by minding your vitamin and nutrient intake. Get a healthy dose of vitamins through your diet or with the help of supplements.
Mind Your Environment – Also be mindful of the weather and the surfaces you are playing on. You can become dehydrated and dizzy much more quickly in hot weather, and early morning games can have a slippery court if there is dew on the ground. Make sure you are playing in safe conditions, and this will lower your risk of an injury.
Treating Pickleball Injuries
Treating pickleball injuries can be done conservatively or with more hands-on care, depending on your specific needs. If you simply rolled your ankle or strained your calf, there’s a good chance that you can mange the injury on your own. If you believe you suffered a more severe injury like a fracture, head to a doctor’s office for an official diagnosis.
If you’re managing the condition on your own, the most common course of action is RICE, which stands for Rest, Ice, Compression and Elevation. Take some time off, ice the area and keep it elevated to help limit swelling. Consider adding some stretching or physical therapy exercises after a couple of days depending on your level of discomfort, and then gradually ease back into physical activity as your body shows signs of being ready.
More severe injuries will require more time and hands-on care to address. You may need to have the area casted or confined to a walking boot for an extended period while healing runs its course, or it’s possible that a minimally invasive surgical procedure is necessary. Whatever the case, you’ll eventually progress into a similar conservative care plan following your hands-on care. You may need to rest, ice and elevate for weeks instead of days, but then you’ll eventually restrengthen the area with physical therapy, controlled exercise and a gradual return to sport.