Written by Mary E. Gilmer, M.D., of OrthoAlabama Spine & Sports
Pickleball has gained significant popularity in recent years, attracting people of all ages to the addictive sport. A blend of tennis, badminton and table tennis, pickleball is a fun and engaging activity that offers a great way to take care of your whole self, including your physical health.
Becky Holland
Health Benefits of Pickleball
Cardiovascular Fitness: Pickleball involves constant movement, requiring players to run, sprint and change direction. These activities elevate the heart rate, improving cardiovascular health and endurance over time.
Improved Balance and Coordination: The sport demands quick reflexes, agility and hand-eye coordination. Regularly engaging in pickleball helps develop and enhance these skills, leading to improved balance and coordination in daily life.
Enhanced Strength and Endurance: The repetitive swinging of the paddle, combined with movements such as lunges and reaching for shots, engages the major muscle groups. This leads to increased muscular strength and endurance, particularly in the legs, arms and core.
Weight Management: Playing pickleball is an excellent way to burn calories and maintain a healthy weight. The fast movements as well as muscular demands in a typical pickleball match make it an effective exercise for weight loss and management.
Common Injuries in Pickleball
Pickleball is a fantastic sport that offers numerous health benefits, including improved cardiovascular fitness, enhanced balance and coordination, increased strength and effective weight management. However, it’s important to be aware of the potential risks and injuries associated with the sport, such as ankle sprains, tennis elbow and plantar fascia ruptures.
Ankle Sprains: Quick direction changes and pivoting can put stress on the ankles, making sprains a common injury in pickleball. Proper footwear, warm-up exercises and strengthening the lower limbs can help reduce the risk.
Achilles Tendonitis: The repetitive jumping, lunging and sudden changes in direction during pickleball can place strain on the Achilles tendon, leading to Achilles tendonitis. This condition is characterized by inflammation and microtears in the tendon, causing pain and stiffness in the back of the ankle. To prevent Achilles tendonitis, it’s important to warm up properly before playing, gradually increase the intensity of your activities, wear appropriate footwear with proper support and incorporate exercises that strengthen the calf muscles and improve flexibility.
Plantar Fascia Ruptures: The plantar fascia is a thick band of tissue running across the bottom of the foot, connecting the heel bone to the toes. The repetitive movements and sudden stops in pickleball can strain and rupture this tissue, resulting in intense heel pain. Rest, ice, gentle stretching and wearing supportive shoes are essential for healing and prevention.
Knee Injuries: The quick lateral movements and sudden stops involved in pickleball can increase the risk of knee injuries, including ligament sprains or meniscus tears. It’s crucial to wear supportive footwear, perform proper warm-up exercises to prepare the knee joints and consider using knee braces or supports for added stability and protection.
Prevention and Management of Plantar Fascia Ruptures
Proper Footwear: Invest in well-fitting athletic shoes that provide arch support and cushioning to minimize the strain on the plantar fascia. Consider using orthotic inserts for added support.
Warm Ups and Stretching: Before engaging in pickleball, perform dynamic warm-up exercises to prepare the muscles and ligaments for activity. Incorporate calf stretches and foot stretches to improve flexibility and reduce the risk of plantar fascia injuries.
Gradual Progression: Start with shorter game sessions and gradually increase the duration and intensity. Allow your body to adapt and strengthen over time, reducing the risk of overuse injuries such as plantar fascia ruptures.
Rest and Recovery: If you experience heel pain or suspect a plantar fascia rupture, it’s crucial to rest and avoid activities that exacerbate the injury. Apply ice to the affected area, perform gentle stretches and consider seeking medical attention for proper diagnosis and treatment.
Cross-Training and Conditioning: Engaging in a well-rounded fitness regimen that includes strength training, flexibility exercises and cardiovascular conditioning can greatly contribute to injury prevention in pickleball. Strengthening the muscles around the joints, improving overall flexibility and maintaining good cardiovascular fitness will enhance your performance and reduce the likelihood of sustaining injuries.
Becky Holland with Dr. Bradly Goodman
Getting Back on the Court
As an orthopedic surgeon, I see lots of pickleball players of all ages and levels, who sustain injuries that have them sitting out of matches while itching to get back. One of my patients, Becky Holland, knows that better than anyone.
Becky has been extremely active her entire life, which meant plenty of strain on her joints, especially her knees. After taking up pickleball, she was able to get to an elite level. Unfortunately, knee pain started holding her back. As is common with athletes and highly active individuals, the knee tissue that prevented bone-on-bone contact wore away, gradually making the simplest activities difficult.
“Everything was painful,” says Becky.
She wanted to stay on the court and in the competition she loved. More than that, she wanted to spend time with her grandkids playing in the yard, going on trips and running on the sand at the beach.
Following the knee replacement I performed for her, Becky underwent physical therapy and experienced remarkable progress. Becky went from walking to her mailbox just one day after surgery to nearly 100% recovery in less than eight weeks.
By the one-year post-surgery mark, Becky returned to her regular activities, competing in and winning a pickleball championship.
In May 2023, the two-year mark, she went up against top competitors at The Boca Raton 2023 APP New York City Open competing in doubles and winning the singles competition. This fall, the devoted grandmother and elite pickler will compete at the national level in Dallas.
By taking preventive measures, listening to your body and seeking appropriate medical care when necessary, you can enjoy the many health benefits of pickleball while minimizing the risk of injuries just like Becky. So, grab a paddle and get ready to have fun while improving your overall well-being!
