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The Rise of Pickleball Injuries and How to Prevent Them

The Rise of Pickleball Injuries and How to Prevent Them

Pickleball has become one of the fastest-growing sports in recent years, especially among adults who love the mix of social connection and physical activity it provides. Combining elements of tennis, badminton, and ping-pong, pickleball’s smaller court and straightforward rules make it approachable for people of all skill levels. But like any sport, pickleball has its risks—especially for hand and wrist injuries that can impact daily life.

Here, we’ll explore common hand and wrist injuries in pickleball, discuss the reasons they occur, and provide tips to keep you healthy on the court.

Why Pickleball Is Growing So Quickly

Pickleball appeals to people across generations because it’s both mentally and physically stimulating. The sport allows for fast, competitive rallies but doesn’t require the high-speed court movement that sports like tennis demand. With courts popping up everywhere from parks to indoor centers, it’s no surprise that pickleball is attracting millions of new players annually.

Common Hand and Wrist Injuries in Pickleball

While pickleball is generally low-impact, certain factors make the hands and wrists particularly vulnerable to injury. The paddle’s weight, frequent wrist movements, and the need for quick reaction times can all place strain on these areas. Some of the most common injuries include:

  • Wrist Tendinitis
    • Cause: Overuse of wrist tendons, leading to inflammation and irritation.
    • Symptoms: Pain, swelling, and difficulty moving the wrist, particularly with flexion or extension.
    • Treatment: Rest, icing, anti-inflammatory medications, and gentle stretching to alleviate symptoms.
  • Wrist Sprains
    • Cause: Ligament stretch or tear due to awkward movement or fall.
    • Symptoms: Sudden pain, swelling, bruising, and limited wrist function.
    • Treatment: RICE (rest, ice, compression, elevation) method for mild cases; severe sprains may require a brace or physical therapy.
  • Carpal Tunnel Syndrome
    • Cause: Repetitive wrist movements and prolonged grip, which compress the median nerve.
    • Symptoms: Numbness, tingling, and weakness in the thumb, index, and middle fingers.
    • Treatment: Rest, wrist splints, and exercises to relieve nerve pressure. Severe cases may need medical intervention or surgery.
  • TFCC (Triangular Fibrocartilage Complex) Injury
    • Cause: Excessive twisting or impact injures the TFCC, a cartilage structure stabilizing the wrist.
    • Symptoms: Pain on the pinky side of the wrist, reduced grip strength, and pain with wrist rotation.
    • Treatment: Rest, splinting, physical therapy, or surgery for severe cases.
  • Wrist Fractures
    • Cause: Falls on outstretched hands can fracture wrist bones, like the radius or scaphoid.
    • Symptoms: Intense pain, swelling, bruising, and limited range of motion.
    • Treatment: Prompt medical attention, casting, bracing, or surgery based on severity.

Why These Injuries Occur

Pickleball injuries are often due to overuse and improper form. Here are some of the primary reasons hand and wrist injuries occur:

  • Improper Technique: Many players, especially beginners, rely on their wrists to generate power, which puts excess strain on the joint. Over-rotating the wrist instead of moving from the shoulder can easily lead to injury.
  • Inadequate Warm-Up: Many people jump onto the court without warming up, causing muscles and tendons to engage suddenly. A proper warm-up can make a big difference in preventing injuries.
  • Weak Grip Strength: The hands and wrists need strength to stabilize the paddle, especially during fast rallies. Weakness in these areas can lead to overcompensation in other joints, causing strain and fatigue.
  • Lack of Conditioning: Without exercises that strengthen the forearm, wrist, and grip, players may be more prone to injury during intense play.

Tips to Prevent Pickleball-Related Hand and Wrist Injuries

  • Warm Up Properly
    • Spend at least 5-10 minutes warming up your wrist, fingers, and shoulders before hitting the court. Simple exercises, like wrist circles and light forearm stretches, help prepare muscles and tendons for activity.
  • Use Proper Technique
    • When swinging, lead with the larger muscles in your shoulder and elbow rather than relying solely on wrist movement. A controlled grip and proper form can reduce strain on the hands and wrists.
  • Strengthen Your Grip and Forearm
    • Simple grip exercises, like squeezing a stress ball or using a hand exerciser, can build strength over time. Forearm-strengthening exercises, such as wrist curls with light weights, can also help prevent overuse injuries.
  • Choose the Right Paddle
    • Lightweight paddles are generally easier on the wrists. Look for paddles with comfortable grips that allow for a relaxed hold. Avoid overly heavy paddles or those with thin grips that force your hand into an uncomfortable position.
  • Take Frequent Breaks
    • Avoid prolonged play without rest. Breaks help reduce repetitive strain and allow time for your hands and wrists to recover.
  • Wear a Wrist Brace for Support
    • If you have a history of wrist issues, a supportive wrist brace can stabilize and reduce strain on tendons and ligaments.
  • Stretch After Playing
    • Stretching after a game can reduce muscle tightness and improve flexibility. Wrist extensions and flexion stretches, as well as finger stretches, help maintain range of motion and reduce post-game soreness

Listen to Your Body

Even with precautions, pain and discomfort can still arise. If you start to feel wrist or hand pain during a game, take a break and avoid pushing through the discomfort. Ignoring early signs of strain can lead to more severe injuries that may keep you off the court for weeks or months.

When to Seek Medical Advice

If wrist pain doesn’t improve within a few days or you experience certain symptoms, it’s wise to consult an orthopedic specialist. Here’s when to seek professional help:

  • Pain Persists for More than a Few Days: Unresolved wrist pain could indicate a more serious issue like tendinitis or ligament strain.
  • Swelling, Bruising, or Deformity: These signs may point to fractures or injuries requiring specialized care.
  • Numbness or Tingling in Fingers: Numbness, especially in the thumb and first two fingers, can signal nerve compression such as carpal tunnel syndrome.
  • Limited Range of Motion: Difficulty moving the wrist may suggest structural issues needing intervention.
  • Weakness in the Wrist or Hand: Reduced grip strength or wrist weakness could indicate significant ligament or tendon injuries.

At our practice, we specialize in diagnosing and treating sports-related hand and wrist injuries to help you stay active. Whether it’s tendinitis, a sprain, or a more complex injury, we can create a personalized treatment plan for lasting relief.

Conclusion

Pickleball is a fantastic sport for staying active and connected, but like any physical activity, it comes with risks. By taking steps to strengthen your hands and wrists, warming up properly, and listening to your body, you can enjoy the game while keeping your hands healthy.

With these precautions, you’ll be well on your way to a safe and rewarding experience on the pickleball court.

Practice Locations
Thomas Neustein, M.D. Practice Locations
Specialty
Orthopaedics

81 Prominence Court
Suite 100
Dawsonville, GA 30534

Practice Hours: 8 am - 5 pm
Specialty
Orthopaedics

1229 Friendship Road
Suite 100
Braselton, GA 30517

Practice Hours: 8 am - 5 pm
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