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Oct 29, 2024, 11:47 AM by Rose Abell

Sports medicine experts share key strategies for preventing common pickleball injuries, from proper warm-ups to gradual training progression, helping players stay safe while enjoying America's fastest-growing sport.

As pickleball's popularity soars, doctors are seeing a corresponding rise in sport-related injuries. We spoke with two sports medicine experts, Kyle Goerl, MD and Zach Winterberg, ATC about the reasons for these injuries and more importantly, how to avoid them.

Pickleball injuries

"We've seen a significant number of pickleball injuries," says Kyle Goerl, MD, a sports medicine physician at CU Medicine Orthopedics and Sports Medicine – Steadman Hawkins Clinic Denver. "Many people are starting pickleball without recent exercise experience, or their fitness routine hasn't prepared them for this type of activity."

Even experienced athletes aren't immune. Dr. Goerl notes that even highly fit individuals who regularly tackle challenging activities like hiking 14,000-foot peaks or completing 50-mile bike rides are sustaining pickleball injuries.

The reason? Pickleball's unique demands on the body.

"Pickleball is an explosive sport," Dr. Goerl explains. "You're charging the net and swinging a paddle in sharp, intense movements that your body might not be used to."

Common Pickleball Injuries

Dr. Goerl has observed a range of injuries among pickleball players, including both the aggravation of existing conditions and the development of new injuries.

Players with pre-existing conditions may experience flare-ups of osteoarthritis, while new injuries commonly include Achilles tendon tears, calf strains and rotator cuff tendinitis. These injuries reflect the dynamic nature of the sport and its impact on various parts of the body.

Prevention Strategies

Athletic trainer Zach Winterberg, who works closely with CU Medicine providers at CU Medicine Orthopedics and Sports Medicine – Steadman Hawkins Clinic Denver, emphasizes that many injuries stem from two primary factors:

• Sudden increases in training volume
• Rapid escalation of playing intensity

To reduce injury risk, experts recommend the following strategies:

1. Start Slowly

"If you're new to pickleball, don't plan on playing four to five days a week," Dr. Goerl advises. "Start with one day a week and begin by simply practicing your paddle swings."

2. Gradual Progression

• Increase playing time and intensity gradually
• Allow your body to adapt to the sport's unique movements
• Listen to your body's signals

3. Proper Preparation

• Perform dynamic warm-ups before playing
• Stay well-hydrated, especially during winter months
• Discuss preventative exercises with your healthcare provider or trainer

4. Build Sport-Specific Fitness

Since pickleball requires explosive movements, consider incorporating:

• Balance exercises
• Agility drills
• Strength training focusing on legs and shoulders

The Bottom Line

The key to injury prevention in pickleball is patience and proper preparation. "To prevent injury, we want to make sure that our body can meet the demands of the sport," says Winterberg.

By following these expert recommendations and gradually building your pickleball endurance, you can minimize your risk of injury while maximizing your enjoyment of the sport.

Remember: Start slow, build gradually and stay consistent with proper warm-ups and conditioning exercises. Your body will thank you for it.

Note: Always consult with your healthcare provider before starting any new exercise program or sport.