Pickleball Injuries - Is the Potential for Injury Greater than the Fun?
I played pickleball in the rain yesterday.
It was probably not the smartest idea I have ever had, but my son wanted to play, and I take advantage of every opportunity to do something fun with him. The constant downpour of rain had ceased, and I hadn't gotten much exercise. We found an open pickleball court that was more dry than wet and practiced our short game. We did play one game but decided the wet court was potentially too slick for more, so we returned to the practice drills.
The players on the next court (who were in an older age group than me) were playing and competing.
It got me thinking about pickleball injuries. And you know me, I wanted to know what the research had to say.
I found this article, from 2021 "Non-fatal senior pickleball and tennis-related injuries treated in United States emergency departments, 2010–2019".
Here is what the cross-sectional descriptive study of pickleball players from 2010-2019 revealed:
⭐Most pickleball injuries happened in the 60-79-year-old age group.
⭐Sprains and strains were the most common injuries.
⭐Fractures were the second most common injury
⭐Contusions (bruises) were the third most common
⭐Men were 3.5 times more likely to suffer a sprain or strain than women, usually to the lower leg.
⭐Women were more than 3.5 times more likely than men to sustain a fracture, and 9 times more likely to fracture a wrist.
⭐Eye injuries were rare.
What can we learn from this?
Sprains and strains are common. How we react to them is key.
If we treat them for what they are, a common athletic injury that all athletes get, there is really nothing to be afraid of. When anyone plays a competitive sport, including professional athletes, injuries happen.
With appropriate rest, good nutrition, protection of the joint for a short amount of time, and a gradual return to activity, there is no reason to throw the baby out with the bathwater and give up the sport. Older athletes are just that, older. Treat the injury and return to your sport!
Next, women in the over-55 age group appear to be much more prone to wrist fractures than men. There are so many things to research based on this, but I will jump ahead and conclude that upper body weight bearing is needed to help women strengthen their forearms and wrist bones. We already know that bone loss, osteopenia and osteoporosis, is a problem for women post-menopause and that many women are not doing enough to keep the bone they do have.
What kinds of exercises should women do to strengthen their wrists and forearms?
Push-ups
Planks
Chest press
Cat and Cow pose
Bird Dog
Downward Facing Dog
Overhead press
Biceps curls
and so many more. (Most of these can be found on my YouTube channel if you want to see how to do them.)
I think we can conclude that this upcoming generation of retirement-aged people (myself included) is going to be very different than previous generations. Exercise, competition, and the expectation of being active for a good long time are evident. This sport is growing, and so are others.
Ageism can show up everywhere. When someone says that a sport is dangerous, or not good for you, what are they really suggesting? And why?
The benefits of pickleball go beyond the physical. This systematic review, Pickleball and mental health in adults: A systematic review, came out in February 2023. The author’s conclusion was this, pickleball was good for adults over 50. They were less depressed, more fulfilled, and happier with their lives.
I took up pickleball at 54. I play with people 30 years younger than me, and people 30 years older. The lady with the knee brace and at least 10 years my senior kicked my butt last weekend.
I loved every minute of it.
I will continue to work on strength, flexibility, agility, and endurance, so I minimize the chance of injury, just like I would do for any sport, no matter my age.
If you would like to join me in staying strong and haven't been doing all you can, join my next Strong Women, Strong Bones program. Subscribe to my email list and be the first to know when the program opens again.
Until next time,
Andrea Trombley PT, DPT
References:
Cerezuela, J. L., Lirola, M. J., & Cangas, A. J. (2023). Pickleball and mental health in adults: A systematic review. Frontiers in psychology, 14, 1137047. https://doi.org/10.3389/fpsyg.2023.1137047
Sarafrazi N, Wambogo EA, Shepherd JA. Osteoporosis or low bone mass in older adults: United States, 2017–2018. NCHS Data Brief, no 405. Hyattsville, MD: National Center for Health Statistics. 2021. DOI: https://dx.doi.org/10.15620/cdc:103477.
Weiss H, Dougherty J, DiMaggio C. Non-fatal senior pickleball and tennis-related injuries treated in United States emergency departments, 2010-2019. Inj Epidemiol. 2021 May 3;8(1):34. doi: 10.1186/s40621-021-00327-9. PMID: 33934725; PMCID: PMC8091689.