Pickleball, Smickleball! If you haven’t heard of pickleball, you must be living on another planet. It is one of the most popular sports today for older Americans. It doesn’t take a lot of practice to learn how to play since it’s part tennis, part badminton, and part ping pong. It seems like the perfect activity for weekend warriors to socialize and get some exercise too.
But before you hit the court, here’s what every pickleball enthusiast should know about shoulder injuries—and how physical therapy can help you prevent or recover from them.
Most Common Pickleball Shoulder Injuries and Causes
Watch out for these common pickleball shoulder injuries.
Fractures of the Clavicle or Collarbone
This bone is frequently injured by falls on pickleball courts if a player lands on their shoulder or outstretched arm.
AC Joint Separation
This injury occurs when a player falls directly on the shoulder. There are 3 grades of separation:
- Stretched AC joint causing pain and swelling
- Widening of joint
- Complete disruption of joint with severe pain and swelling
Shoulder Dislocation
You can dislocate your shoulder usually by falling or running into someone else.
Rotator Cuff Injuries (Strains/Sprains and Other Inflammatory Problems)
These kinds of injuries are usually seen from trauma, overuse, or improper techniques. Use ice immediately with pain, decreased mobility or swelling.
Preventing Shoulder Injuries Playing Pickleball
If you are experiencing pain after playing pickleball, see Optimum Therapies before the discomfort becomes worse.
Practice the following to prevent shoulder injuries:
- Stretching and light to moderate strength training will help to keep the shoulder more flexible.
- Warming up and stretching before any activity along with post cool down.
- Before pickleball try gentle shoulder rolls, shrugs, shoulder rotation, and upper body stretches.
- Put your arms in front of you and rotate your shoulders forward and back.
- Weight training may prevent future injury by strengthening muscles around the shoulder.
- A strong low back and strong abdominal muscles help to lower the risk of shoulder injuries with racket sports.
In addition, choose a paddle that is right for your weight. A lighter paddle might be better as it provides less strain and fatigue in your arms. Get some lessons to help with proper technique.
You can truly enjoy playing pickleball with a little forethought as it lowers blood pressure and decreases depression in older adults.
Contact Optimum Therapies if you are having chronic shoulder pain when playing pickleball.
Sources:
Pickleball and Shoulder Pain: Everything You Need To Know (p3physio.com)
Pickleball & Rotator Cuff Injuries In The Shoulder | Franciscan Health
Common pickleball shoulder injuries and how to prevent them | Selkirk Sport – We Are Pickleball