by Morgan Austgen, M.S., ATC, Orthopedic Associates of Wisconsin (OAW).

Pickleball has significantly grown in popularity in recent years, which is not surprising as it provides an excellent means of staying active for adults who may otherwise struggle to find recreational activities in which to participate. Though tremendously enjoyable, it can still lead to musculoskeletal injuries.

Pickleball-induced injuries are often the result of either overuse because of too much pickleball (how can there BE such a thing?!) or ‘weekend warrior’ pickleball for someone who is not generally active. Overuse injuries often take the form of tendinitis – commonly in the rotator cuff, elbow, foot, or ankle. Weekend warrior injuries typically look more like an Achilles tendon rupture or ACL tear.

People often ask if they should stretch before or after activity. Generally speaking, stretching is more beneficial AFTER activity when the muscles are warm. This helps keep the muscles supple and limber, which combats muscle strain type injuries.

Consider your POST-Pickleball Stretching to be preparing your body for your NEXT pickleball game.

Before starting a game of pickleball, consider a warm-up routine consisting of movements that mimic what you will do in the game. This routine should include exercises forward and backward as well as side to side, don’t forget your upper body! Throw some arm circles in there too! This regimen will help prepare your body for the faster-paced activity ahead.

What people often overlook is a preventative strengthening program. Supplementing your pickleball game with some basic exercises at home or at the gym can help ward off injury and keep you on the court. Focusing on general core/postural strengthening, rotator cuff strengthening, and ankle and knee stabilization exercises can help prevent both overuse injuries as well as more traumatic injuries. These basic exercises are often done with bands and body weight just 2-3 times per week.

Too much of a good thing can become problematic despite your best efforts. If you develop aches and pains, it is important to address them before they become a bigger problem. Using ice, over-the-counter medications, and even a week or two off from pickleball can do wonders to restore the body to its normal state. Supplementing your pickleball playing with other varied activities is important as well. Our bodies thrive with diverse activities.

Here is what you can do to help prevent injury:

● Warm up! Rather than immediately picking up your paddle, try to arrive early to walk in place, do some arm circles, and get your blood moving.

● Cool down and stretch. Turn your pickleball game into a social event and spend some time stretching after the game while catching up with your fellow players.

● Preventative exercise. On the days you aren’t playing pickleball, perform exercises for general strengthening.

● Moderation. Don’t let pickleball be your only activity. Supplement your routine with general stretching, strengthening, and cardiovascular exercise.

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Morgan Austgen, M.S., ATC

Exactech Database Study Coordinator for OAW

Medical Scribe for Dr Papandrea & Dr Kilian

Orthopedic Associates of Wisconsin

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Morgan is a certified athletic trainer working at OAW. She obtained a bachelor’s degree in athletic training from Carroll University in Waukesha and a master’s degree in Kinesiology from Michigan State University.

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