Pickleball has rapidly become one of the most popular sports among individuals aged 50 and above, offering a perfect blend of fun, competition, and physical activity. This unique game combines elements of tennis, badminton, and table tennis, played on a badminton-sized court with a paddle and a plastic ball. Pickleball presents an excellent opportunity for those in the 50-plus age group looking for a sociable way to stay active. The craze has not missed Etobicoke. We have our own Etobicoke Pickleball Association and the brand new racket club at the old Target site at Cloverdale Mall hosts 9 indoor courts. Awareness and preparation are key to enjoying the game safely. In this article, we’ll explore the benefits of pickleball, typical injuries associated with the sport, and exercises to prevent these injuries.
The Appeal of Pickleball
Pickleball’s allure lies in its accessibility and social nature. It is easy to learn, making it appealing for those who haven’t picked up a racket in years or are looking for a new hobby in their later years. The game is less physically demanding than tennis, with a smaller court size that requires less running, making it gentler on the joints. Its popularity has fostered a welcoming community, with players often gathering for games at local parks or community centers, providing a fantastic way to meet new people and engage in friendly competition.
Common Injuries and Their Causes
While pickleball is a low-impact sport, players can still experience a range of injuries, particularly if they are not used to regular physical activity. Remember, if you are 50 or over and have been generally inactive, your body hasn’t done anything remotely close to the intensity of playing pickleball in two or three decades. For that reason, it is crucial to prepare to start your play thoughtfully.
The most common injuries include:
– Rotator Cuff Injuries: The rotator cuff, a group of muscles and tendons that stabilize the shoulder, can be strained or torn during the overhead motions common in pickleball.
– Tennis Elbow: Despite its name, tennis elbow (lateral epicondylitis) is a common ailment in pickleball players, resulting from repetitive wrist and arm motions.
– Knee Pain: The quick starts and stops and lateral movements in pickleball can lead to knee injuries, including sprains and strains.
– Ankle Sprains: The playing surface and the game’s nature can lead to twisted ankles, especially if players are not wearing proper footwear.
– Back Pain: Bending, twisting, and sudden movements during a game can strain the back muscles and spine.
Exercises to Prevent Injuries
Incorporating specific exercises into your routine can significantly reduce the risk of these injuries. Here are some recommendations:
For Rotator Cuff Injuries
- Internal and External Rotation Exercises: Use a resistance band anchored at waist height. Hold the band with the arm closest to the anchor point for internal rotation and with the arm furthest from the anchor point for external rotation. Keep your elbow close to your body and rotate your arm at the shoulder. Perform 2-3 sets of 10-15 repetitions on each arm.
Internal rotation video: https://www.youtube.com/watch?v=xTyKMld4R9w
External shoulder rotation video: https://www.youtube.com/watch?v=xzx2cgTiF8U
For Tennis Elbow
- Wrist Flexor and Extensor Stretch: Extend one arm in front of you with the palm down. Use the other hand to gently press the fingers of the outstretched hand towards the floor, then towards the ceiling, to stretch the forearm muscles. Hold each stretch for 15-30 seconds and repeat 2-3 times on each arm. Another option is to follow my short video with wrist mobility and strengthening exercises:
For Knee Pain
Quadriceps Stretch: The couch stretch is my favourite exercise for tight quadriceps. Watch the video for instructions. You’ll need a wall and a pad for your knee. Another option is to stretch the quadriceps by standing and holding onto a chair for balance. Bend one knee and bring your heel towards your buttock, holding your ankle with your hand. Keep your other leg straight and push your hips forward to stretch the front of the thigh. Hold for 30 seconds and repeat on each leg.
Couch stretch video: https://www.youtube.com/watch?v=RN8lz1YsHhs
Quadriceps Strengthening: Deep squats are an exercise that will help strengthen your legs, including the quadriceps. For people who don’t have access to any equipment, walking backwards (bonus if slightly uphill) will really activate the quadriceps muscles.
- Hamstring Stretch: Put one foot on an elevated surface like a bench or chair, and lean forward from your hips towards the foot of the extended leg to stretch the back of your thigh. Hold for 30 seconds and repeat on each leg.
For Ankle Sprains
– Ankle Circles: Sit or lie down and extend one leg. Rotate the foot clockwise and then counterclockwise, making large circles. Perform 2 sets of 10-15 circles in each direction per ankle.
For Back Pain: this one is not as simple. I strongly recommend seeking the assistance of a health expert. Proper body mechanics is key, and decades of sitting and our sedentary lifestyle made us forget how to move properly.
Posterior Chain Strengthening: The posterior chain consists of the following three muscle groups: the low back, the glutes (your butt) and the hamstrings. Two of the three muscles listed are on the list of high injury possibilities. Strengthening your posterior chain becomes a key component to help you enjoy your time on the court. The best exercise is the deadlift and its variations (sumo and Romanian deadlift). The deadlift is a hip hinge. Done properly, it will strengthen your posterior chain. Word of caution: If done improperly, it will aggravate or cause some back pain. The form is crucial, and for this exercise, I highly recommend you hire a good coach to help you with the form.
Conclusion
Pickleball offers a fantastic way for those over 50 to maintain an active lifestyle, enjoy social interaction, and challenge themselves physically in a fun environment. By understanding the common injuries associated with the sport and engaging in targeted exercises, players can enjoy the game safely and reduce their risk of injury. Remember, it’s also important to warm up before playing and cool down afterward, stay hydrated, and wear appropriate footwear to support your movements on the court. With the right precautions, pickleball can be a rewarding addition to your life, providing physical and social benefits well into your later years.