Tennis and Pickleball: Ouch! I’m Injured.
It’s an unpleasant truth: If you play tennis or pickleball with any regularity, the odds are overwhelming that you will be injured. Hopefully, the injury will be minor, like a strained muscle or a skinned knee. But with both sports, each heralded for being so very healthy to play, more and more injuries are being reported.
Fractures, tears, sprains and strains, mostly to the wrist, elbow, shoulder, trunk, knees, ankles and feet are commonplace. Tennis players are reporting a 40% injury rate per annum, while the pickleball player injury rate is now running much higher at an astonishing 70%. Why such a disparity between two relatively similar sports? We believe it’s due to so many new pickleball players hitting the courts at such a fast rate, with many not having a background in organized sports and not understanding how to both avoid and deal with injuries. Please continue on if you want to play more tennis or pickleball, and want fewer injuries.
How can you play tennis and/or pickleball and remain injury-free? The best practice is to take steps to avoid injury and, when/if injured, properly care for the injury so that it will heal properly.
Top ways to avoid injury:
1. Be in shape before you step onto the tennis/pickleball court.
A body that’s ready for strenuous action is much less prone to injury. Cross-train by walking, running, biking or swimming.
2. Purchase the proper equipment.
Wearing running or basketball shoes on a tennis/pickleball court. You’re asking to be injured. Tennis/pickleball shoes have been carefully engineered for support, performance, and to reduce injuries. Buy a cheap off-the-shelf racquet or paddle? It won’t have the oomph of a more expensive model — you will work much harder and put more strain on your wrist, elbow and shoulder.
3. Don’t learn tennis/pickleball on the street (or from friends).
Learn basic court movement and correct stroke production from an established pro or facility. Many injuries, like torn rotator cuffs and tennis/pickleball elbow, are born from faulty stroke production. Similarly, lower extremity injuries can easily stem from poor court movement, like bad footwork and very dangerous backpedaling.
4. Warm up/warm down.
I cannot tell you how common it is to see both tennis and pickleball players remove their racquets/paddles from their bags, saunter onto the court, and begin blasting away. They are just begging to be injured. Formulate your own warm-up routine that incorporates dynamic (movement) stretching and a warm-down that contemplates static (stationary) stretching.
5. Be acutely aware of your surroundings.
This way, you can avoid collisions with nets, net posts, fences, court separators, and of course, other players.
6. If you can, play on a forgiving court surface.
Hard courts are the most common playing surface, and they spawn the lion’s share of injuries via unforgiving twists, stops, recoveries and falls. Conversely, the Har Tru surface (green clay) has an injury rate that is 85% lower than hard courts.
7. Stay hydrated before, during and after play.
This is a no-brainer, but you’d be surprised how often people hurt themselves via faulty hydration practices.
Ouch! I’m injured. Now what do I do?
Let common sense be your guide. If the injury appears serious, like a fracture, tear or severe laceration, get to a healthcare provider and get there fast. Once your injury is treated, follow the doctor’s orders. Don’t be dumb and get back onto the court too soon. If the injury is minor, like a strain or chronic, low-order pain, be smart. Rest it and don’t play until your discomfort is on the mend and manageable. Use ice, heat and stretching as you and your healthcare provider deem necessary.
A healthy tennis/pickleball player is a happy player. I wish you the very best of luck in staying injury-free as you play and improve with these two beloved sports. I also invite you to play and learn with us on Har Tru, here at Cape Henry Racquet Club in Virginia Beach.
