Tips for Women on How to Prevent Pickleball Injuries
You may have heard that accompanying the sport’s popularity is a rise in pickleball-related injuries. While pickleball seems simple and relatively low-impact, its quick movements and fast pace can lead to unexpected mishaps on the court. With a bit of preparation, warm-up & cool-down sessions and the right equipment, you can help ensure longevity in this great sport. Here are a few tips to ensure your pickleball experience is injury-free.
Protecting your Body: Establish a warm-up routine: Warming up before play protects your body and can prepare your body and your brain for your pickleball game. Start to loosen up your body with arm circles, trunk twists, and hip swings. A good pickleball warm-up is dynamic. Get your blood pumping with a light jog around the court, and prepare for quick movements with side shuffles. Take a few minutes to stretch your hamstrings and Achilles tendons; neither area likes surprise action!
Practice Balance: Good balance can help reduce the chance of falls. Additionally, it can improve your game by allowing you to react quickly to opponents, maintain good court positioning, and make good contact with the ball. Practice standing on one foot and increasing the time or closing your eyes to continue improving. Better balance equals more points!
Stay Warm: During breaks, keeping your body moving and warm is crucial. Open Play can sometimes mean 15 - 20 minutes between games. Jog around the area or add a layer of clothing to keep your muscles loose. The Saltie Rose Long Bomber is perfect for these between-match waits. Constructed of French terry, these jackets allow air to circulate and help draw sweat away from the body, keeping you dry.
Cool-down: The cool-down routine is a great way to improve range of motion and flexibility. Stretching your muscles after playing reduces lactic acid buildup, stiffness, and soreness. A few key stretch areas include hamstrings, quads, calves, and lats. A cool-down walk around the court is always a good idea to get your body back to baseline after intense play.
Give Yourself a Break: Take a day off! Rest and recovery are equally important as your work on the court. Be kind to your body. Repetitive stress injuries happen when we push too hard without proper recovery. Give your body a rest, cross-train, and know it is okay to say no!
Start With the Right Gear
Shoes: Many injuries arise when a new player pops onto the court in running shoes. Proper court shoes are a must! Court shoes are built to endure side-to-side motion, provide ankle support, and move on court surfaces, all things your running shoes are not built to do.
Eye Protection: Protect your eyes; no one wants a detached retina! Even if you don’t play hard, it is unfortunate when the ball ricochets off your paddle or your partners. Inexpensive safety glasses are easy to get and replace as needed. If you play frequently, it may be worth investing in anti-fog glasses that are more comfortable.
What to Wear: While pickleball doesn’t yet have a standard look, “you look good when you feel good.” Layers, moisture wicking, and 4-way stretch fabric can be the key to a successful day on the court. Check out the Saltie Rose Performance Collection for court confidence.
The Saltie Rose Pickleball Tote is necessary for your next court day. This stylish and casual tote bag is the perfect place to hold all the essentials for play. Bring a water bottle to stay hydrated. Keep your court shoes dry and free of mud or dirt by bringing them to the court in the bags' spacious main compartment. Of course, the bag has side pockets to fit your high-protein snacks, so your energy boost remains easy to reach!
Tips for Playing Pickleball to Stay Injury-Free
No Pickleballs in Pockets. Carrying an extra ball in your pocket may work for tennis, but not for pickleball. The compression levels of tennis balls and pickleballs are entirely different. If you pop the pickleball in your pocket and fall, the ball doesn’t give; your hip does!
Don’t Run Backward for Lobs. Instead, turn around for lobs. Backpedaling is one of the most common ways to lose balance and fall. Check out this tip on proper footwork from our favorite tipster, @Tanner.Pickleball.
Watch your Opponent's Paddles. This helps you anticipate where the ball is going, allowing you to prepare yourself better for your next move.
Take it from a Pickleball Pro Katie Easter says, “Athletes move on.” Don’t let a bad call or rough game get you down or distract you from your game. Take a deep breath, feel your feet on the ground, and get prepared for the next point.
Prioritizing your safety while playing pickleball enhances your performance and ensures a more enjoyable experience on the court. By implementing proper warm-up routines, staying hydrated, using appropriate gear, and listening to your body, you can significantly reduce the risk of injury and maintain your overall well-being. We can have a long-lasting love for the game when we care for ourselves. So, grab your paddle, stay mindful, and enjoy the fantastic sport of pickleball!
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