Pickleball is a fun and popular sport, but it can lead to common injuries due to its strenuous nature and repetitive movements.

Fortunately, there are exercises that can help prevent these injuries from happening. This article outlines five common pickleball injuries and provides specific exercises to help prevent them.

Pickleball is a growing sport that combines elements of badminton, ping-pong, and tennis, making it accessible to people of all ages.

However, the repetitive movements involved in pickleball can lead to common injuries. This article focuses on five of these injuries and suggests exercises to prevent them:

1. Pickleball Elbow (Tennis Elbow): This injury causes pain on the outer part of the elbow and can extend to the forearm. Strengthening the forearm muscles can help prevent this injury. One recommended exercise is wrist curls using a light dumbbell.

2. Wrist Strain: The constant flexing and extending of the wrist while swinging the paddle can lead to wrist strain. Similar to pickleball elbow, exercises that target the forearm muscles can help prevent this injury. One exercise is the wrist extensor stretch, where you extend your arm in front of you and use your other hand to gently bend your wrist.

3. Lower Back Strain/Pain: Rotating at the torso and frequent crouching in pickleball can cause lower back pain. Strengthening the core muscles is crucial for reducing the risk of this injury. The bird dog exercise, which involves extending one leg and the opposite arm while on hands and knees, is a recommended exercise.

4. Sprained Ankle: The quick movements and pivoting in pickleball can lead to sprained ankles. Stretching and properly using the ankle muscles can help prevent this injury. Ankle circles, where you rotate your foot in circles while seated, are recommended.

5. Torn Achilles Tendon: The repetitive and sudden movements in pickleball can make the Achilles tendon less flexible and more prone to tears. Stretching and strengthening the Achilles tendon can help prevent this injury. The runner’s stretch, where you step back with one leg, bend the knee of the other leg, and lean forward, is a recommended exercise.

Key Points:

– Pickleball is a popular sport that can lead to common injuries due to repetitive movements.
– Strengthening the forearm muscles can help prevent pickleball elbow (tennis elbow).
– Wrist extensor stretches can help prevent wrist strain caused by constant wrist flexion and extension.
– Strengthening the core muscles can reduce the risk of lower back strain/pain.
– Ankle circles can help prevent sprained ankles by stretching and properly using the ankle muscles.
– Stretching and strengthening the Achilles tendon can prevent tears and injuries in that area.
– Specific exercises for each injury are provided in the article.
– Engaging in these exercises can help prevent common pickleball injuries and allow you to enjoy the sport without pain or setbacks.

Source Article: https://www.themanual.com/fitness/exercises-to-prevent-common-pickleball-injuries/