Physiotherapy and Pickleball: Staying Injury-Free on the Court
When to Go to Physiotherapy
Physiotherapy isn’t just for recovery—it’s also a proactive way to improve your performance and prevent injuries. Here are some signs it’s time to visit a physiotherapist:
Persistent Pain: If you experience pain that lasts more than a few days or worsens over time, it’s time to seek professional help. Ignoring pain can lead to chronic issues.
Reduced Mobility: Difficulty moving a joint or muscle, such as a stiff shoulder or tight hamstring, can benefit from physiotherapy.
Recurring Injuries: If you’ve had the same injury multiple times, a physiotherapist can help identify the root cause and create a plan to prevent it.
Pre-Season Tune-Up: Even if you’re not injured, a physiotherapist can assess your movement patterns, strength, and flexibility to help you play pickleball more efficiently and safely.
Post-Injury Rehabilitation: After an injury, physiotherapy is essential to restore strength, mobility, and function.
Common Pickleball Injuries
Pickleball is a low-impact sport, but its quick movements, sudden stops, and repetitive motions can lead to injuries. Here are some of the most common injuries I see in my Kamloops practice:
Shoulder Injuries: Overhead shots like serves and smashes can strain the rotator cuff, leading to tendinitis, subacromial pain syndrome or a rotator cuff tear.
Elbow Tendinitis (Lateral epycondalgia): AKA tennis elbow, this condition results from repetitive gripping and swinging, causing pain on the outside of the elbow.
Knee Injuries: The quick lateral movements and lunges in pickleball can strain the knees, leading to patellar femoral pain syndrome or meniscus tears.
Ankle Sprains: Sudden changes in direction can cause players to roll their ankles, resulting in sprains.
Lower Back Pain: The bent-forward posture and twisting motions in pickleball can strain the lower back, especially if core strength is lacking.
Achilles Tendinitis: The stop-and-go nature of the game can put stress on the Achilles tendon. In extreme cases the achilles tendon may rupture.
How to Prevent Pickleball Injuries
Prevention is always better than cure. Here are some tips to help you stay injury-free on the pickleball court:
Warm-Up Properly: Spend 5-10 minutes warming up before playing. Dynamic stretches, light jogging, and arm circles can prepare your muscles and joints for the game.
Strengthen Key Muscles: Focus on strengthening your core, shoulders, legs, and glutes. A strong body is more resilient to injuries.
Improve Flexibility: Incorporate stretching or yoga into your routine to maintain flexibility and reduce the risk of strains.
Use Proper Footwear: Wear court shoes with good support and traction to prevent slips and ankle sprains.
Practice Good Technique: Work with a coach or experienced player to ensure your strokes and movements are efficient and safe.
Listen to Your Body: If something feels off, take a break. Pushing through pain can lead to more serious injuries.
Stay Hydrated and Fueled: Dehydration and fatigue can impair your coordination and increase injury risk.
How Physiotherapy Can Help
Physiotherapy plays a crucial role in both treating and preventing pickleball injuries. Here’s how I can help you as a physiotherapist in Kamloops:
Injury Assessment: I’ll evaluate your injury, identify the cause, and create a personalized treatment plan.
Manual Therapy: Hands-on techniques can reduce pain, improve mobility, and speed up recovery.
Exercise Prescription: I’ll design a program to strengthen weak areas, improve flexibility, and correct imbalances.
Education: I’ll teach you proper warm-up techniques, posture, and movement patterns to prevent future injuries.
Return-to-Play Guidance: If you’ve been sidelined by an injury, I’ll help you safely return to pickleball with confidence.